Ever arrive at a new destination after a flight, feeling and looking less than your usual vibrant and stellar self? You should be excited about the trip ahead but instead you feel tired, and pruned up, and anything but zen.
Between the stress of making connections, uncomfortable seating, obscure red-eye flight times, radiation exposure, long line-ups, super dry air, not so healthy airplane meals, and being surrounded by germs, it takes a real effort to stay healthy while flying.
Fret not though — as a breathwork teacher and facilitator, nutritionist, yoga instructor, health coach and world traveler I’ve come up with 7 ways to keep you healthy while flying so that you land feeling energetic and ready to make the most of the time you have in your new destination.
Top 8 Ways to Stay Healthy While Flying:
#1 Bring Your Own Snacks
I always bring healthy snacks with me when I travel and on short-haul flights I’ll eat those instead of purchasing (typically) unhealthy, processed, plane meals. Almonds, nuts, and seeds make great snacks and I especially like combing walnuts for their anti-inflammatory omega-3 content and pumpkin seeds for their high levels of immune-boosting zinc. Apples, bananas, carrots and celery also travel well, and a side of almond butter for dipping makes a delicious, protein-rich addition. Other snack ideas include baked chickpeas, dried, unsweetened coconut, roasted seaweed and avocados (you can use the plastic spoon and knife served at meal time to cut it in half and scoop it out).
# 2 Order A Diabetic Meal
Sugar is a severe immune system compromiser, and the last thing you need while sitting in a tiny space for hours with germs all around you is a lowered immune system. So when I travel on long haul flights where the consumption of one or more meals will be necessitated I preorder the diabetic meals. It’s not 100% fool-proof, but for the most part it tends to be the healthiest of the meal options. Usually protein is offered in place of simple carbs and fruit is provided instead of tempting, prepackaged baked goods.
#3 Get Your Yoga On
So I’m not saying you have to break out the downward dog or hop into headstand but if you’re on a plane for more than 3 hours, you really should try to get-up every couple of hours and stretch. I usually go to the back of the plane where the bathroom is and do a few stretches.
Try grasping your hands behind your back, lowering your head and bringing your arms over your head, towards the ground and hold. Then reach down and grab your toes for 30-60 seconds — these two mini inversions will bring blood flow to your brain and help relieve tension in your neck and shoulders. Next, grab your ankles and pull them back towards your quads, balancing on the opposite leg. Or just tune into your body and do whatever it’s craving; it doesn’t really matter what you do, as long as you do something that stretches your limbs and circulates your blood. And if you’re on a super long journey with stopovers and you travel with a yoga mat, I challenge you to forget about what people think and to do a few sun salutations followed by some of your favorite asanas. Your body and your mind will thank you!
#4 Hydrate, Hydrate, Hydrate
Make sure to drink lots of water to stay hydrated – this is a must if you want to stay healthy while flying. The tiny cups that the flight attendants provide isn’t enough; I’d recommend buying a large bottle once your get through security or filling-up your reusable water bottle at the fountain before boarding the plane. If you must consume alcohol, limit your intake to just one, and choose either beer or wine, because they contain antioxidants and are healthier than mixed spirits. Airplanes really dry me up, so I also like to bring on a mini hand/body lotion (coconut oil works great too), and some organic chapstick and apply as needed. Some rosewater in a spray bottle spritzed on your face can also help hydrate your skin and the scent is very pleasant and relaxing.
#5 Pack Sleep Tools
If you’re on a long haul or red-eye flight a few tools can help make sure you get the rest you need. I like to bring an eye mask to block out the bright lights, a warm pair of socks, a travel pillow for my neck and a blanket for added comfort and warmth. I’ve also downloaded a white noise app on my phone that is 100% free and it comes with a variety of soothing background noises to choose from including waterfalls, thunderstorms and just plain white noise. Some people just use ear plugs, but when you’re stuck beside a crying baby or an obnoxious drunk, headphone just don’t cut it. But with the white noise app playing and headphones in my ear, the only thing that will disturb my slumber is a tap on the shoulder from a flight attendant telling me to buckle-up because we’re about to land.
#6 Try Melatonin
If your on a long haul flight, a red-eye flight, or flying into different time zones, melatonin may just be your savior. This stuff is all natural, super cheap and insanely effective (as someone with sleeping issues, I’ve tried all the natural remedies out there and this is the only thing that has ever worked for me). Many people make the mistake of thinking more-is-better, but with melatonin less is actually more. I recommend slender or small people choose a 0.5 mg supplement and taller/larger people take 1 mg. Some supplements come in 5 to 10 mg doses but that is way too much and it can actually have a counter-effect and keep you awake! If you live in the US, go to a Dollar Tree and buy Nature Garden melatonin — it has some added herbs like valerian and lemon balm to help relax you, and for some reason unbeknownst to me, it’s way more effective than the more expensive melatonin pills I’ve tried. And it doesn’t just work for me; I have my family and friends hooked on this stuff as well. Note though that the chewable tablets come in 1 mg doses, so for smaller people, I recommend biting/breaking it in half and just taking half a pill.
#7 Take Oregano Oil to Stay Healthy While Flying and on Your Trip
Oregano oil is a super potent, all natural antibiotic and antiviral agent and it’s a powerful weapon to have in your immune boosting arsenal. I always travel with a bottle of this stuff, but treat it like a medicine — don’t take it daily; instead use it when you feel a cold or infection coming on, and on the day before, during, and after traveling. Choose a brand with a high carvacrol content (80% or more) and take a few drops under your tongue, and you’ll vastly reduce your chances of getting sick while you travel. It can also be applied topically (diluted with a carrier oil) and helps to fight cold sores, acne and other skin infections, and as a disinfectant on cuts and scrapes.
#8 Practice Conscious Breathing
Flying can be a source of anxiety for many individuals due to the unfamiliar surroundings and the inherent stress of air travel. Fortunately, you can utilize your breath to help stay calm and relaxed while flying. By simple bringing your attention to your breath, you are already helping to calm your nervous system. You can enhance this effect by slowing down and deepening your breath, and counting the inhales and exhales. Just a few minutes of breathing in to a count of 5 and out to a count of 5 can create a dramatic shift and make you feel calm and peace. This not only will help your mental health, but your physical health as well, because stress is a major cause of poor immunity and it contributes to almost every type of disease.
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