Healthy Travel Tips

Keeping healthy while you travel?
Yes it can be hard but it doesn’t have to be. For our most recent trips (Bali and Europe) I had planned ahead and organized myself and it really helped. Looking after yourself while travelling and being on holiday is so important as you have more energy to explore and keep well.

Firstly lets look at your flight, plane food…..ergh no thanks. Air food is all made in bulk in a huge kitchen and never looks appetizing to me(unless you’re in first class). I just prefer to try eat before and take my own food along. You can take food on your flight but not off, so don’t overpack your lunchbox (; , take just enough. Some easy ideas are to purchase some healthy food bars, my favorite ones are the nak’d bars which you can order here .They are just plain goodness, 100% natural ingredients, no added sugars or syrups, 1 of 5 a day, gluten, wheat and dairy & GM free.

sku2765-Nakd-Cocoa-Delight-single-Large-jpgOther nice snacks to take are crisps, nuts and seeds, and dried fruit. Or you can make snacks, for our recent trip I made date balls and granola bars.  They really helped sustain me through the trip. I manage with just snacks and fresh fruit when I fly. But if you are looking for something more substantial you can try my friends amazing salads from Wellness with Taryn to take along, you can find them here. Or try have a nice meal before you leave if there is a decent restaurant around. I also keep little sachets of green powders with me to take along on the plane, and keep a few for the first few days of the holiday, until I can find somewhere that has green powders or fresh juice (: This will keep your green intake up, your immune system thriving and your energy up for all the adventures that await! I enjoy the green vibrance sachets that you can buy at most health shops or online here 

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Because of the radiation when you fly chlorella is a great helper “Chlorophyll-rich foods: Seaweed, kelp, blue-green algae, spirulina, and chlorella contain rich minerals, including iodine, that reduce the amount of radiation that may harm body tissues. All of these also contain potent antioxidants to prevent free radical activity.”  We take the real thing chlorella tablets when we fly.

Boosting your System

I recommend boosting your system with extra juice and superfoods before you fly, adding an extra green juice or trying my sunshine juice, (recipe below) and adding some immune boosting superfoods like Ashwanghana, Ginger, Tumeric, Echinacea, Ginseng, Camu Camu berry and Green powders, either to your juice or smoothies. Doing this adds those extra nutrients to your body to help guard against germs. I have put together a before you fly smoothie recipe below which is from a previous post.


Vitamin C Booster Smoothie 

1/2 Pineapple
Juice of 2 Oranges
Juice of 1/2 lemon
Juice of 1 cm piece ginger and Turmeric
1Tbsp Goji berries
1Tbsp AIM Carrot Juice powder(or juice 1 carrot)
1 tsp AIM Barley Life powder
1 Cup mixed Berries
5 Drops Bee Propolis (Optional)
Add water if needed

Blend and enjoy!


Along with that , I recommend taking olive leaf and a good quality Vitamin C around 2 weeks before you leave to help build up your system. You can find Olive Leaf at Dischem, visit your Homeopath or can buy it online here . The Vibrant Health Vitamin C can be found at most health Shops or online here. Another great product by the Real Thing is there Green Power Tablets, so if you’re not so keen on taking powders these are your next best thing. You can also find these at most health shops, Dischem, or online here


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Hydrate! Drink as much water as you can, I buy a few bottles of water once we have gone through all the gates we need and you can then take it on the plane and don’t have to ask for water every 5 minutes as the little cup you get is about 3 sips worth. This is really helpful as it keeps things moving in your body, staying hydrated before and during your flight is the best way to protect yourself against getting sick. That’s because lack of humidity in the pressurized cabin dries out mucous membranes, making it harder for your system to flush out germs.



Before you fly:  Doing  a little stretching and moving around, I like to do a nice Yoga flow at home to wring it all out and as well as in the airport as you generally end up sitting around waiting, so I find a quite spot and get a few flows in there and walk around as much as I can before the flight.

On the plane: Keep moving, walk and get up and move as much as you can, do a little yoga, I usually stand near the toilets where there’s more space and do a few simple stretches. I might get a few sideway stares but that’s ok(; I feel so much better afterward, I find if I dont move, my knees begin to ache and hurt for a few days after. Below I have done a few simple stretches that you can do with limited space in and aeroplane to keep your blood moving!

extended shoulder stretch

Extended shoulder stretch: Start standing with feet hip width apart. Inhale interlace hands behind , Exhale lengthen torso forward over thighs as the arms extend overhead. Allow your upper body to relax down, lift through thighs or option to slightly bend the knees if there is any discomfort. Lift your shoulders away from the ears. Exhale tuck chin , bend knees tuck pelvis slowly roll up through each vertebrae arms lower down. Opens the shoulders , spine and back of thighs.

Tree: Start standing with feet hip width apart connect to breath. Inhale, bend right knee rotate from the hip, keep foot to ground for balance or bring foot to calf or all the way up to the inner thigh. Exhale, root down through the standing leg. Inhale, interlase hands in front of pelvis and extend overhead , relax the shoulders. Or keep hands alongside. If you battle to balance place your left hand to a wall for support. Exhale to release arms side right foot to ground. Repeat to left side .Great hip opener, and helps to maintain balance through the body, focus, memory and concentration and strengthens the ankles and knees.

Half stance: Start standing feet hip width apart connect to breath. Inhale bend right knee bringing right hand to right foot drawing your heel towards your glute. Left arm extends overhead. Keep thighs drawing in together right elbow facing back, keep spine lengthened and shoulders relaxed from ears. Exhale release hand from foot lower foot to ground left arm alongside.This posture helps open the thighs stretching out the legs. 

Waterfall: Start standing feet hip width apart connect to breath. Interlace hands in front of pelvis. Inhale as your arms lift overhead, Exhale as you hinge at the hips, hands flow together to prayer elbows bend, hands then flow to the crease of the elbows. Fell upper body relax over the thigh, head and neck released. Option to slightly bend the knees if needed. Opens back on the thighs, calves, hips and spine.

Once you have landed: As tired as you might be, and wherever you are, try go for a little walk somewhere in the fresh air, this helps your body adjust to the new environment. And a gentle sweet yoga flow to connect back to yourself , air you out and settle you down.


First aid kit

In my travel first aid kit, I keep Echinacea , olive leaf and green powders on hand, as well as a good quality Vitamin C from Vibrant Health as I mentioned above (food based is always best) as well as essential oils which I talk about below. I also keep AIM Herbal fibre blend which really helps keep my stomach happy, keeping it flowing well, whenever I am a bit nervous or anxious etc it goes straight to my tum , this product really does the trick for me.


Essential Oils

I have recently started learning more about essential oils and aromatherapy. I have loved essential oils for as long as I can remember but didn’t quite get into all the benefits they have.

When we fly I love to take a lavender spray, just lavender mixed with water and I spray that all over and around myself( and sometimes everyone around me (; whoops…) Lavender is very calming, it helps to ease stress, headaches and insomnia. So perfect for flying then. Another great oil I like to fly with is Peppermint, it is really helpful for any stomach upsets you may be having, you can mix 3-5 drops into a carrier oil and rub onto your chest, stomach and ears before during and after your flight. You can also put a few drops on some tissue during your flight and inhale as it also helps with flu symptoms. With that peppermint is powerful, and should be used in low concentrations and not on very young children, as it may cause irritation. A great general alternative is Lavender , if using peppermint only use one drop for children.

Tea Tree oil is always helpful to have on hand. It is antiviral, anti-fungal and anti-inflammatory. great for colds and coughs if you feel the flu coming on anytime during your trip as well as using it for any cut ,bites or stings.

The oils I use and recommend are by Soil, they are great quality and organic.


You can order Soil essential oils from here .Reference: Aromatherapy Workbook – Shirley Price

Keeping healthy in a new environment

Now while you are on holiday, in this new environment, you’re so excited and health fly’s out the window! I know , I have been there, and it’s not fun you end up feeling shitty and your energy levels drop and then comes the flu or stomach bugs. And sure its ok to have some things you don’t usually, enjoy your time, and enjoy the food!  The best advice I can give is to do your research, wherever you are going, look online for restaurants and shops that you can go to that have yummy delicious options for you, to find all the healthy goodness you need. I find this so fun, finding different amazing cafes and restaurants, and health shops with all the different things they stock. The website and app we found most helpful for this is called Happy Cow. It is amazing, this website has so much information on there about all you need to know about healthy restaurants cafes and shops, as well as reviews you can browse through. Another great thing I recently found out about and what has become quite popular is Airbnb, it is a website where people rent out their homes, or rooms for 1 night to 1 month, we used this on our last trip and it is incredible! You can find such beautiful homes, this is a great way to be able to still cook for yourself if you like and prepare food at home to take with you for the day! You also save money this way (; You don’t need to cook up a storm every night but just being able to make a nice big smoothie or some kind of big healthy breakfast starts your day off right. I am always on the look out for healthy treats and smoothies when I travel. I feel like then I am getting in my fruit and maybe some greens . 

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I really do hope that this information helps you on your next exciting journey! Do let me know if it does and if you have any tips for staying healthy! Let me know in the comments below!

A great resource for awesome travel tips has been put together by positive health wellness, go check it out here.

So much love always.




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