Ultimate Guide to Staying Healthy While Traveling

young women smiling with a backpack, staying healthy while traveling


Generally, I tend to avoid traveling since I reside in such a stunning locale where there’s always something to engage in. Nonetheless, I remain open-minded whenever an opportunity arises. After all, how else would I get to spend time with my beautiful sister, niece, grand-niece, and my mum? Not to mention, the chance to swim in the ocean or catch a Phish concert at the Sphere. Traveling broadens our horizons and can deepen spiritual practices. However, it can be taxing on the body. Here are my top five strategies for staying healthy while traveling.

1. Avoid Salty Snacks:

Salty snacks can cause bloating and dehydration, which are the last things you want while traveling. Stick to healthier options like fresh fruits, nuts, and seeds.

2. Choose Aisle Seats and Get Up:

When booking flights, choose an aisle seat to make it easier to get up and move around. Stretch your legs and walk up and down the aisle every hour to improve circulation and prevent stiffness.

3. Embrace Plant-Based Eating:

  • Incorporate more plant-based meals into your travel diet. This helps maintain energy levels and keeps digestion smooth. Look for local fruits, vegetables, and whole grains to create balanced meals.
  • Bring your own food on the plane to avoid unhealthy and often overpriced in-flight options.
  • Opt for portable plant-based snacks like veggie sticks, hummus, or fruit.

4. Hydrate:

Ocean view for healthy travel

Drink plenty of water throughout your journey. Staying hydrated helps combat fatigue, jet lag, and keeps your skin looking fresh.

5. Sync with Your Inner and Outer Circadian Rhythms

  • Proper light exposure is key to realigning your body’s internal clock when traveling.
  • Upon arrival, get morning sunlight (it helps suppress melatonin production so you feel awake and alert).
  • In the evenings, minimize blue light exposure from devices by wearing blue-light blocking glasses a few hours before bedtime. This allows your melatonin levels to rise naturally for better sleep.
  • Another helpful hack is taking a hot bath or shower 1-2 hours before your new bedtime. The rise and subsequent drop in body temperature signals your brain that it’s time to sleep.
  • Pay attention to cues from both your inner circadian rhythms and the new light/dark cycle at your destination to get back in sync faster.

6. Incorporate Movement:

Anything would do, but Pilates is perfect for travelers as it requires minimal space and equipment. Focus on exercises that strengthen your core and improve flexibility, which can help counteract the effects of long flights or car rides.  Engage in moderate exercise to boost the production of immune cells and antibodies.

7. Boost your Vitamins:

Equip your body with essential vitamins and minerals to fortify its defenses.

  • B Complex vitamins, particularly B6, B9 (folate), and B12, are crucial for immune function and energy production. Zinc supports immune cell function and helps reduce the severity of cold symptoms.
  • Host Defense Agarikon Capsules – Immune System Support Supplement – Mushroom Supplement to Aid Immune Functions & Cell Strength, created by renowned mycologist Paul Stamets, offer potent immune system support through the power of mushrooms. This herbal dietary supplement aids immune functions and enhances cell strength, providing a natural defense against illness and promoting overall well-being. With its scientifically-backed formulation, Host Defense Agarikon Capsules offer a reliable way to bolster your immune system and maintain optimal health.
  • Life Extension Bio-Quercetin, supports Immune & Heart Health, Potent antioxidant: Offers crucial support for travelers due to its immune-boosting and heart health benefits. As a potent antioxidant, it helps protect against oxidative stress encountered during travel, while also supporting immune function to fend off illnesses.
  • Host Defense Turkey Tail Capsules are a vital companion for travelers, offering support for both digestive health and immune response. This mushroom supplement aids in maintaining a healthy gastrointestinal system and promotes balance in the gut microbiome, crucial for combating digestive discomfort often experienced during travel.

8. Whole Body Cryotherapy:

Experience the benefits of Whole Body Cryotherapy to supercharge your immune system. Exposure to extreme cold temperatures stimulates the production of white blood cells, enhancing your body’s ability to fight infections. Plus, Cryotherapy can improve sleep quality, further strengthening your immune response. Alternatevly, take a cold shower.

9. Stress Management:

Between the logistics of getting to your destination, adjusting to new time zones and environments, and just being “on” during your travels, stress can really take a toll. That’s why it’s so important to consciously prioritize relaxation and stress management techniques while on the road. Practice deep breathing exercises, meditation, or light yoga in the morning or before bed. Avoid stimulants like caffeine too close to bedtime.

10. Quality Sleep:

Create a calming pre-sleep routine like taking a hot shower or bath. By being proactive about managing stress, you’ll set yourself up for the restorative, high-quality sleep you need to fully recharge between adventures.


Prepare your body for adventure by prioritizing your immune health. Whether you’re exploring new destinations or embarking on a business trip, incorporating these immune-boosting strategies into your routine will help keep you healthy and resilient. Start implementing these travel hacks today and embark on your journeys with confidence and vitality.



Amazon Affiliate Disclosure: As an Amazon Associate, I earn from qualifying purchases. Please note that Anna Sheinman is not a doctor, and the information provided should not be considered medical advice. Always consult  a qualified healthcare professional for any medical concerns, and use common sense when making decisions about your health

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