Healthy While Traveling

I've been fortunate to travel often, both personally and professionally, over many years. I'm that colleague with peculiar food allergies and an affinity for wellness (I know, right?). During my travels, particularly for work, I've fine-tuned a system to prioritize feeling well. Maintaining energy and mental clarity is key for me; it enables me to stay sharp and perform at my best.

While traveling, much remains beyond our control, and falling ill or encountering food-related issues can sometimes be unavoidable. But there are steps we can take.

Below are some practices I follow to ensure wellness while traveling (by the way, this isn't a sponsored endorsement):

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1. Be Caffeine Savvy. I bring my own coffee packets in the event there are some not so great options. Before you judge too harshly, yes indeed I am a coffee snob but I have also learned that my body functions the best with a dark roast. Light/blonde roasts (very typical for a “morning blend”) have more caffeine and they are all the rage these days. Give me a cup of one of those and I feel jittery and delirious for the next 3 hours. Give me a cup of dark roast drip or espresso made with dark roast — and I’m smooth sailing. I use these especially on the plane or in the hotel room where options are limited. My favorite is Mount Hagen single serve sticks (also great for backpacking etc).?
2. Make Hydration a Priority. Drink spring water (lots of it). The majority of hotels and airlines will provide purified bottled water. I am not a scientist and have no hard evidence, but purified water makes me feel like garbage and does not hydrate me. I grab spring water at the airport and stock up from local stores or hotel shops for my stay. I also tend to avoid alcohol to keep my head clear and support hydration.?
3. Pack your Vitamins. Starting my day with moringa packets (by Kuri Kuri) in water and Root’d's Her MULTI for essential vitamins and minerals works wonders for my focus and energy. These contain a host of nutrients derived from real whole foods, a crucial factor for me.I also take 8Greens. Between all of these, I’m packing in: dozens of vitamins and minerals, spinach, kale, wheatgrass, chlorella, spirulina, blue green algae, and aloe vera.??
4. Relax with Herbs. While I indulge in coffee or Americanos during the day, my evening routine revolves around herbal tea and a few squares of dark chocolate. Brands like Republic of Tea, Hanuman, Yogi, Traditional Medicinals, and Tazo offer excellent caffeine-free options.I know there is debate on this topic but while I’m traveling even if I do not change time zones I also take a melatonin (though not an herb, rather a hormone) before bed. Olly is a great brand and it also has chamomile, passionflower, and lemon balm to support sleep. If I’m not changing time zones I usually only take this the first one or two nights, if I am changing time zones I take them every night and usually the night I return home too.
5. Keep Aches & Pains at Bay. I have neck issues so in addition to daily physical therapy, I use Taspen’s Organics No More Aches Ying Yang –– which I actually discovered at Denver International Airport. It’s a roll-oil (natural including cayenne, ginger, arnica, peppermint, eucalyptus, lavender, sage, and thyme) that I put on before I head out during the day. You could also use this at night and may even be preferred but the hot/cold sensation affects my sleep so I use it in the mornings and usually reapply in the afternoon. (I also roll some on a piece of tissue and set out to help keep a stale hotel room smelling fresh).?In addition to the other vitamins and supplements, I also take fish oil + vitamin D and turmeric first thing in the morning. I know I won’t be getting a lot of sun and the anti-inflammatory properties in both help to keep the aches and pains down. I also prioritize at least one early morning outdoor walk or, on occasion, outdoor yoga to balance the typically confined spaces of boardrooms and conference venues.
6. Prioritize your Gut-health. What is the saying? Your gut is your second brain. Probiotics and digestive enzymes are part of my daily routine. There are dozens of shelf stable probiotics to choose from now – I typically buy Renew Health for travel. I also like VSL #3 which is fine unrefrigerated for up to two weeks as long as it’s room temp. Probiotics help to keep your gut flora in balance. For digestive enzymes, I’m not too picky about the brand as long as it has amylase, lipase, protease which helps to break down protein, lactose, and other hard to digest foods. Again, just make sure they are food derived.?Kombucha is quite popular now and typically easy to find. Most international airports carry it and I’ve seen it in hotel gift shops, you can usually find it at local grocery stores as well. Kombucha helps to boost your immunity and improve digestion which can be especially important while traveling.?
7. Fuel your Body. And lastly, of course food is very important. Gluten and dairy are the biggest challenges for me and would be what most would refer to as an intolerance with gluten being the worst culprit. I’m also allergic to avocado, bananas, and mangos. This can be difficult but with preparation, very manageable. I'm also sensitive to foods high in low-quality oils and sodium. Considering these and my dietary restrictions, I pack ample snacks for travel, upon arrival, and throughout the week—especially if I can't easily access a grocery store. Time constraints often confine me to the hotel or conference center, leaving little opportunity for food runs. When possible, I visit a grocery store to stock up. In my luggage, you'll typically find oatmeal, granola/nut bars, fruit bars, and jerky, among other lightweight, easy-to-pack options. -Solely Fruit Jerky: There are different kinds but I like the pineapple. It’s 100% pineapple, no added junk. That’s It is also a good brand and a lot of stores carry them including Starbucks.-Over Easy Breakfast Bars: These are very clean ingredients and actually taste like the ingredients they are made with –– and will hold me over for a while. I also like TruBars (cashew and pea protein based) and Mezcla bars (rice based).-The GFB: Oatmeal pack. Very clean ingredients and is great for breakfast especially if you arrive late and have an early meeting/event and don’t have time to scope out breakfast spots. All you need is hot water - or you could soak in water for a couple of hours.?-The New Primal Jerky: I like plain turkey or beef. One of these and a pineapple bar will work for a light lunch for me in a pinch. I’ve done this at conferences where food options are less than ideal. Chomps is a good brand too but there are dozens.?

If it’s a long flight or I have to jump into a meeting right when I arrive, I will usually grab a bag of plain potato or kale chips, coconut chips, dried apple slices, or even hard boiled eggs at the airport so I’m not starving when I arrive. Occasionally I will find a gem of a restaurant at an airport but it’s rare. I have found that I’m better off eating bland until I can find something safe to avoid issues that can massively affect my trip.?

It depends on how the day is structured but I am usually snacking for breakfast (or I get something very plain/safe like a couple of eggs and fruit) and lunch and then a nice dinner out with the team, partner, clients etc. where I can order off the menu/speak to a chef etc. It always pays to do some research ahead of time. ?

It's surprising how many people share similar dietary needs but hesitate to voice them while traveling. Speaking up not only ensures personal comfort but also encourages healthier options for everyone involved.

I hope you have found these tips helpful and I would love to learn your health and wellness travel discoveries in the comments.?