Embarking on travel adventures often brings excitement, but it can also disrupt our routines, particularly when it comes to sleep, nutrition, and maintaining a sense of well-being. As a traveler, nutritionist, and yoga instructor, I understand the challenges of maintaining balance amidst long flights, new environments, and shifting schedules. In this post, I'll share practical tips to support your physical, mental, and emotional health during your travels. From managing jet lag to staying hydrated and incorporating yoga practices, these strategies aim to make your journey smoother and more enjoyable.
1. Stay Hydrated. Flying is very de-hydrating and you’ll be doing yourself a big favour if you carry a bottle of mineral water with you. This way you wont have to rely on the stewardess to attend to your thirst throughout the flight. Remember certain beverages can be additionally de-hydrating to the body such as caffeine, soda & alcohol. To optimise cellular hydration incorporate fruit juices, coconut water and soups.
2. Consume Antioxidants During your Flight. Carry a few pieces of fruit on the plane so you can feed your body with nutrients throughout the journey. (Ensure that the sticker is still on your fruit, or you won't be allowed to take it.) You can also get a healthy dose of antioxidants by drinking orange/pomegranate juice before and during your flight.
3. Practice Pranayama for 5–10 Minutes Each Morning. Yogis survive off of very little sleep due to the meditation practiced and also the pranayama. These breathing exercises bring extra oxygen into the blood and brain and improve the flow of prana/vital energy within us. You can practice 2–3 rounds of Kapalbhati and 5–10 rounds of alternate nostril breathing. This is extremely effective.
4. Sun Salutations. Hatha yoga has a special focus on the flexibility and health of the spine — our energy centre. A few minutes of sun salutations each morning will wake you up and work wonders for your overall energy and clarity of mind, no flexibility required. For an easier spinal focused-energizing practice, do 2 minutes of cat & cow stretching.
5. Viprita Karani/Legs Up the Wall. This is the simplest and most effective asana for reducing the effects of jet leg. Fresh blood and fresh nutrients are carried to the lower body, brain and spinal cord. Lymphatic flow and digestive function are improved and an effect of deep relaxation will help you to fall asleep.
6. Sun Exposure First Thing in the Morning and Avoiding Blue Light. This will do wonders for your bodies circadian rhythm or internal clock; benefiting your metabolism, energy levels, hormones and sleep quality. Prioritise morning sunlight exposure even if just for one minute and daily sun exposure (no constant sunglasses, sunscreen or hat). Be sure to avoid blue lights after sunset by using lamps, turning the brightness down on your phone and wearing red-tinted blue light blocking glasses.
7. Eat Blood Sugar Balancing Meals. Sleep deprivation can disrupt the hormones which regulate our appetite, causing us to feel more hungry and less likely to feel full. Supporting your metabolic health by eating protein+carb+fat with each meal, and avoiding snacks and processed food will do a great deal for your overall energy, mood and sleep. For more information you can read my article on Blood Sugar Balance.
8. Supplementing Magnesium Bisglycinate with Dinner. Magnesium is a muscle and brain relaxant, supporting you in falling asleep and improving overall digestion and elimination, it is also an antioxidant co-facter for numerous other enzymatic reactions in the body.
Bonus Tip - A meditation practice means less sleep is required. During sleep our bodies receive a relaxation for the body and the mind. If you are creating this mind/body relaxation while awake — you’ll receive many of the benefits of sleep and feel very fresh. No need to be worried over a night of not sleeping if while in bed you can simply do deep nostril breathing (relaxing the body) and focusing on the play of physical sensations arising and falling in the present moment (relaxing the mind.) Remember this next time you’re lying awake, anxious about how you’ll feel the next day.
