1. Practice Pre-Travel Hydration

One of the most overlooked aspects of travel wellness is hydration. Airplane cabins are notoriously dehydrating, and being dehydrated can make jet lag even worse. Start hydrating 24 hours before your flight by consuming electrolyte-rich drinks like coconut water or electrolyte tablets. This simple preparation can help balance your hydration levels and minimize the effects of flying.

2. Mindful Movement on the Plane

Long flights can cause circulation problems, particularly in the legs. To prevent thrombosis and reduce discomfort, make sure to avoid restricting your leg space with luggage, and incorporate simple seated exercises like ankle rotations, seated spinal twists, and calf raises. These movements help improve blood circulation, even if you're unable to walk around. Staying well-hydrated (and drinking alcohol in moderation) is also key for managing the effects of prolonged sitting.

3. Circadian Rhythm Support

Jet lag is a common issue for travelers crossing multiple time zones, as your body’s internal clock becomes misaligned with the local time. To minimize its impact, take small naps during the flight or after arrival, and expose yourself to sunlight as soon as possible. This helps reset your circadian rhythm and can make the adjustment quicker and less painful. If jet lag persists, consider consulting your doctor for advice on helpful medications.

4. Immune Support

Maintaining a healthy immune system while traveling is essential to avoid illness. Some basic tips include eating a diet rich in fruits and vegetables, staying active, getting enough sleep, and washing your hands frequently. Additionally, make sure you are up-to-date with any recommended vaccines for your destination. This proactive approach primes your immune system, giving it the tools to help to fight off infections before they take hold.

5. Stay Organized Digitally

In case of an emergency or last-minute change in plans, having easy access to important documents like your passport, travel insurance, and vaccination records can be a lifesaver. Store scanned copies of these documents in a secure, cloud-based folder. This way, you’ll have them readily available on any device, no matter where you are.

6. “Gut Reset” Kit

Traveling often means eating different foods at irregular times, which can disrupt your gut microbiome. This may lead to issues like constipation. To keep your gut healthy, try consuming fiber-rich foods and consider bringing along probiotics. Studies suggest that certain strains, like L. acidophilus and S. boulardii, can help prevent travel-related digestive issues.

7. Embrace 20-20-20 for Eye Health

Long hours spent staring at screens on planes, buses, or during layovers can lead to digital eye strain. To combat this, follow the 20-20-20 rule: every 20 minutes, take a 20-second break by looking at something 20 feet away. This simple action helps reduce strain on your eyes and keeps them feeling refreshed during extended screen use.

8. Make Use of Local “Healing” Practices

Many cultures have developed unique health and wellness traditions, which can provide a perfect opportunity to recharge while traveling. Consider experiencing a Japanese onsen (hot spring) for relaxation, or indulge in an Ayurvedic massage in India. These practices offer physical and mental benefits that are worth exploring as part of your wellness routine.

By taking a few simple steps before and during your travels, you can ensure that your body and mind remain in top form throughout your trip. From staying hydrated and active to embracing local wellness traditions, these lesser-known tips can make a big difference in maintaining balance while on the go. Stay healthy, relaxed, and ready to enjoy the journey ahead!

Happy Travels!

References

1. https://www.healthytravel.ch/healthy-travelling

    

2. https://www.sciencedirect.com/science/article/pii/S1477893924000176

    

3. https://www.optometrytimes.com/view/behind-the-creation-of-the-20-20-20-rule-for

4. digital-eye-strain

    

5. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system