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Stay Healthy While Traveling

Updated: Jan 2

When you plan for your big trip, fun vacation, or family visits you don't plan on getting sick. But, lack of sleep and disrupted sleep patterns when crossing time zones, stress and germ invaders because of lowered immunity and increased exposure all set you up for the perfect breeding ground for viruses or infections. So, you arrive to your long awaited destination but you feel like crap once you are there and are forced to take it easy or push through making yourself feel worse. A few steps of preparation and planning can keep you feeling in tip top shape.

Before You Go

You can start boosting your immunity before your trip to lay down a good foundation by the time you leave. Plan your scheduling and travel details ahead so that you aren't scrambling to put it all together at the last minute. This can cause a great amount of stress which can lower your immunity at a time when you really want your immunity to be at it's strongest.

Prepare ahead of time with increased antioxidants and healthy nutritional choices. You may need to adjust your sleep schedule gradually if you will be crossing time zones to reset your sleep/wake cycle with the new time zone. You can begin to adjust your sleep schedule starting a few days before traveling to a new time zone by beginning your nighttime routine earlier in a dark environment to allow hormone levels to adjust as well.

During Your Flight

It is best not to drink alcohol or caffeine and avoid salty foods before or during your flight. Bring healthy snacks with you and try not to eat the junk that is supplied on the plane or in the airport. If you must eat airport food, go for the healthier, lighter options and stay away from overly processed, salt-filled or sugary options. Stay well hydrated with lots of water and herbal teas. Wear comfortable, non-restrictive clothing to provide for good circulation-now is not the time for high heels and skinny jeans. You may find it helpful to wear compression stockings if you are on a long flight to reduce the risk of blood clots as well as stretching and walking around regularly. Compression stockings can also be worn when sightseeing to reduce muscle fatigue. Taking these steps now can help set you up for success when you arrive at your destination.

You've Arrived!

After landing in your destination, get some outdoor exercise, such as walking, and do some stretching. Try to take a warm bath or sauna and/or get a massage in the evening followed by a light meal with no alcohol or caffeine. Melatonin taken before bed can help with sleep and hormonal adjustment if you are in a different time zone. It is best to attune to the new time zone rather than living in the old time. Gradually adjust your meal times to the new time zone and drink caffeinated beverages only in the morning as caffeine too late in the day can affect your sleep at night. Stay well hydrated with water all day long and try to eat as much of a balanced diet as possible.

Ideas for Your Travel Checklist:

Unsalted nuts and seeds-almonds, walnuts, pumpkin seeds, sunflower seeds


Emergen-C packets

Nighttime tea-Celestial Seasonings Sleepy Time or Chamomile

Morning tea-Celestial Seasonings Morning Thunder

Daytime tea-Green

Bowel regulation tea-Celestial Seasonings Smoothe Move

Ginger Trips-in the case of motion sickness or upset stomach

Vitamin C (or substitute Emergen-C)

Multi-vitamin and mineral complex

Garlic capsules-to boost immune system

Bach’s Rescue Remedy Pastilles-to ease stress/anxiety

Following these tips should have you healthfully and energetically enjoying your journey AND destination!

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About the Author

Kristi Ryan is the founder of Kristi Ryan Holistic Nutrition and the creator of the Abundant Energy Method for Busy Women. As a holistic nutrition and health coach specializing in energy wellness she supports, educates, motivates and empowers busy women with nutrition, mindset and lifestyle transformation using her proven methodology to bring abundant energy and vitality into their lives.

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Disclaimer: The information I share is for general information only and is not intended to replace medical advice. I do not diagnose, treat or cure disease, prescribe treatments or medications, or recommend medical treatment or surgery. You should speak to your physician prior to making any changes to your diet, lifestyle, exercise or medications or acting on anything you have read or discussed with me. If you don’t, you are doing so at your own risk.

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