Elevate Your Travel Days: Flying with Wellness in Mind

Overview

Air travel means jet lag, inflammation, and dehydration. Long flights can leave us feeling drained and disconnected. But don’t let a vacation set your health and wellness goals back. Here are some practical tips to use as you soar through the clouds at 30,000 feet ensuring you’ll arrive at your destination feeling refreshed, revitalized, and ready to embark on your next adventure.

Tips and tricks for smooth travel

Prepare Mindfully: Before you board, download a meditation to do in-flight. There’s nothing but time when you’re on a long flight. Use it as an opportunity for self-care and reflection with the Waking Up app, Calm, and Headspace. 

Hydrate, Hydrate, Hydrate: Flying can be super dehydrating due to the dry cabin air. Make it a priority to drink plenty of water before, during, and after your flight. Bring a reusable water bottle to stay hydrated throughout your journey. Try to avoid excessive caffeine and alcohol (say bye to the airport beers) as they contribute to dehydration and inflammation. Your jetlagged-self will thank you. 

Move and Stretch: Long hours of sitting can leave our bodies feeling stiff and fatigued. Combat this by moving and stretching whenever possible. Do gentle stretches in your seat, and when the fasten-seatbelt sign is off, take advantage of the opportunity to walk around the cabin, or try some simple yoga poses. Moving your body improves blood circulation, prevents muscle tension, and keeps your energy flowing. Wearing compression socks can also help with circulation while flying. Our favorite on-the-go movement apps are Melissa Wood Health and Erika Bloom Pilates.

Mindful Entertainment: Instead of aimlessly scrolling through social media or binge-watching movies, consider engaging in mindful entertainment options such as listening to soothing music, an audiobook, or inspiring podcasts. Engaging in mindful activities during your flight can help you relax, reflect, and recharge.

Podcast: The Knowledge Project ft. Jack Kornfield: Finding Inner Calm (More of The Lanby’s Wellness Advisor’s favorite podcast episodes can be found here)

Book: Tomorrow and Tomorrow and Tomorrow by Gabrielle Zevin (Borrow a book from The Lanby’s lending library before your next trip!)

Essential Oils for Balance: Aromatherapy can be a powerful tool to promote relaxation and balance during travel. Pack a travel-sized essential oil kit with soothing scents like lavender, chamomile, or peppermint, apply a drop of your chosen oil to a tissue or a scarf, and inhale deeply. The calming aroma will help ease stress and create a serene atmosphere around you.

Nourish with Healthy Snacks: Airline food often lacks the nutrients our bodies crave. Pack your own healthy snacks to maintain nourishment throughout the flight. Choose snacks rich in fiber, protein, and healthy fats like jerky or Atlas Bars. Avoid sugary and processed snacks that can lead to energy crashes and increased cravings. For convenience, bring individual packets of protein powder, one for each day you are away.  

Staying Regular: Add in a magnesium supplement (400-800 mg 30-60 minutes before bedtime, 200 mg before your flight, 200 mg when you land) - it relaxes intestines, keeping regularity on the road. It also helps us fall asleep naturally. 

Air Tea: Travel with three different teas: an energy tea, a digestion tea, and a nighttime-sleep tea. Drink these on the plane by asking for a cup of hot water. The digestion tea is especially helpful when traveling across time zones because circadian rhythms get thrown off. 

• Energy tea: Pique Matcha, Pu'er Green Tea 
• Digestion tea: Fennel Tea, Lemon Balm, Arrae Bloat, Sakara Digestion Tea
• Nighttime-sleep tea: Nighty Night (Valerian Root)

Sleep is a Non-negotiable: Take sleep seriously: get morning light, mid-day light and avoid artificial light in the late evening. Continue supplements to support sleep like magnesium and utilize 1-2 mg Melatonin as needed or JetZone to get on local time. Get movement earlier in the day, and do something a little bit more low intensity at night to prepare your body for a restful night sleep. 

Want to really nerd out? Check out Peter Attia's Protocol for Traveling for 3+ hour time difference. 

The Lanby can help address questions you may have around your sleep, travel, and overall health. Book a free consult call to learn how The Lanby can be your personalized long term health and wellness partner.