How I Stay Healthy While Traveling (After 40+ Countries)
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Traveling is one of the most rewarding experiences I know. But it can also be demanding on the body.
Long flights, disrupted sleep, unfamiliar food, and constant movement can easily affect your energy, digestion, and immune system.
Over the years I’ve developed systems that help me stay healthy while traveling — even during ultra-long flights and extended trips.
I’ve traveled to more than 40 countries, many of them multiple times. I’ve flown between New York and New Zealand at least ten times, one of the longest direct travel routes in the world!
Most recently, I made that journey with a 9-month-old baby who has already visited five countries before the age of two.
Through all of these trips I’ve learned something important: Staying healthy while traveling long term isn’t about perfection. It’s about supporting your body naturally wherever you go, as you go with the flow.
How to Stay Healthy While Traveling Long Term
If you’re wondering how to stay healthy while traveling, the most important habits are surprisingly simple:
Prioritize hydration
Support your immune system
Protect your nervous system and sleep
Eat nutrient dense whole foods
Travel light with simple items that support your health
Below are the practices that have made the biggest difference for me.
Hydration Is the First Priority While Traveling
One of the most important answers to how to stay healthy on long flights is simple: hydration.
Airplane cabins have extremely low humidity, which can quickly dehydrate the body.
I always travel with a 32-ounce water bottle I can refill easily at airports.
I also carry a small insulated thermos for herbal tea along with tea bags for travel days and sometimes refillable tea bags and loose leaf herbs (though this doesn’t work for all countries with strict biosecurity).
Some of my favorite travel teas include:
Peppermint
Tulsi
Hibiscus
Lemon balm
Nettle
Echinacea
A warm herbal tea supports hydration, digestion, and immune health, during a long flight it’s a comforting warm hug :)
I always fill my water bottle before boarding. I’ve been on flights where airlines ran out of bottled water in economy. I was breastfeeding at the time and had a toddler so I went to first class to request a couple of water bottles - it was necessary.
I personally avoid drinking water served from airplane tanks. The tanks used to store water on planes are not cleaned frequently, and the same water is used for coffee and tea. If possible I prefer to bring my own very clean or “medical grade” water through security, as airport water itself can contain chlorine, fluoride, and other things I’d rather avoid.
Another small tip: changes in cabin pressure can cause water bottles to spray when opened. Occasionally loosening the cap during the flight helps release pressure and prevent spills.
Sometimes I add a slice of lemon or lime to my water or coconut water, which can help with hydration and digestion. It can also help with constipation while flying, and it’s easy to pack a slice in your lunch. I avoid carbonated and sugary drinks.
In the two days leading up to travel I also try to hydrate strategically by drinking about a liter of coconut water per day to replenish electrolytes. This helps my body tolerate long flights much better.
If landing somewhere tropical, fresh coconuts are one of the best sources of natural hydration.
I Always Travel With an Immune Support Kit
Travel exposes your body to new microbes, environments, and stressors.
Instead of waiting to get sick, I always bring a small immune support kit.
My travel essentials include:
Elderberry syrup (<100mls)
Vitamin C
L-lysine
NAC
Magnesium
Melatonin
Selenium
Zinc
Ginger powder
Oil of oregano
Manuka lozenges for throat support
Sore throat herbal spray
Garlic mullein ear oil
Rosemary Hydrosol (<100ml)
I keep a small three-day supply of supplements in my travel tote, so I never miss them during long flights or busy travel days.
Over the years I’ve also learned to recognize my personal warning signs when illness might be starting. For me it usually begins with throat irritation or ear discomfort. When I notice those early signals I increase my immune support right away to try to stop it before it progresses.
Garlic mullein ear oil (with St. John’s wort and calendula) is one of my favorite remedies for ear discomfort during travel. It is probably my #1 go-to remedy if my ears start acting up.
Zinc is another supplement I often bring. I prefer capsules rather than liquid zinc because liquid forms can sometimes cause nausea if taken on an empty stomach.
Oil of oregano is another one I really value not only for immune support, but also because it can be helpful if I suspect food poisoning.
Bring rosemary hydrosol for topical rashes, especially fungal rashes if heading somewhere tropical.
Bring non-toxic mosquito repellent and herbal anti-itch cream if prone to mosquito bites.
Supporting the Nervous System During Travel
Travel can be exciting, but it can also overwhelm the nervous system.
Crowded airports, noise, time zone shifts, and long travel days can keep the body in a heightened state of stimulation.
Some tools I use to support my nervous system include:
An eye mask (Manta Silk)
Earplugs (lay flat kind that work for sleep)
Calming herbal teas
Even small moments of conscious breathing and rest laying down with eyes closed during travel can help the body stay regulated.
For additional stress support I travel with herbs like ashwagandha, tulsi, chamomile, and lemon balm.
I always carry 3 bottles of essential oils when traveling. If I encounter strong or unpleasant smells on public transport I’ll simply smell oils directly from the bottle. I like peppermint for invigoration and to reset, orange to uplift and a grounding scent like copaiba to help ground and settle once I arrive somewhere new.
Flower essences can also be beneficial as they help the energetic footprint of the body.
I also travel with sage and palo santo to cleanse air and energy in new places (watch out for smoke alarms), or sometimes a clary sage spray (<100mls).
Preparing Simple Healthy Food While Traveling
Another key strategy for how to stay healthy while traveling long term is having simple tools to prepare food.
I love trying new local food, but eating out you have less control over what goes in your body to fuel travel days.
I travel with lightweight tools that allow me to prepare simple foods wherever I am:
a small cutting board
a handheld citrus juicer
a nut milk bag
stainless steel tupperware
a spoon and fork set for each person in our family
This allows me to prepare fruit, simple salads and juices in small spaces, like on a hotel desk (or on a bench in a piazza!).
I also bring collapsible farmers market bags, which makes it easy to buy fresh produce locally. I often specifically look before booking accommodation whether there is a local farmers market nearby with fresh produce - nothing better!
I also use Happy Cow a lot, even in some very out there places, to find plant-based friendly eateries. I will sometimes look at it before I even book accommodation to make sure there are good food options nearby or a health food store in the area.
Some places also offer farm fresh grocery delivery, which can be so helpful upon arrival or if you aren’t renting a car. Though, I actually love not renting a car when possible because it allows me to get a lot of walking in while exploring by foot.
My Most Important Tip for People Recovering From Chronic Illness
For people recovering from chronic illness, fatigue, or immune challenges, my most important travel tip is this: PACK LIGHT and avoid carrying any weight on your body/back.
Backpacks can seem convenient, but carrying heavy weight for long periods can be exhausting and stressful for the body.
Instead, I recommend:
lightweight rolling luggage
a tote that slides on your luggage sleeve
only have a light fanny pack or small cross body bag on your person
Avoid unnecessary gear, the less baggage to weigh you down the better. Travel should support your healing by bringing you close to higher quality foods and sunshine, not strain your energy reserves.
Packing lighter than you think you need will make the single biggest difference. I travelled solo with only a 40 Liter backpack for years - it’s doable!
Pack herbal heat patches for back pain - they are much less messy than balms.
My second best tip: Stay in places longer, don’t move around often. Base yourself in one place for a month and explore further out on weekend trips.
For additional support, some airports recognize the sunflower lanyard, which signals that a traveler may have an invisible illness and may need extra assistance.
Don’t hesitate to ask for help lifting bags into overhead bins, kind people are happy to help.
Build in rest breaks to refuel your energy reserves. Always leave a little in the tank - you might need it later.
Once boarding is complete, look around the plane for empty rows. If the seatbelt sign turns off and one is available, lying down can make long flights far more comfortable.
Traveling Internationally With a Baby
Many people assume traveling internationally with a baby is impossible.
But in my experience, it can be fun and manageable with preparation.
Our baby flew internationally on a 21-hour flight at nine months old and has already visited five countries before turning two.
Babies often adapt well to travel, many times better than adults!
Some things that help tremendously include:
snacks and simple foods available
easy access to diapers, wipes and clothing
a couple of small toys or books (not too much!)
a small sound machine in your new accomodation
I find a stroller makes navigating airports and travel much easier because you can store extra gear on the bottom or sides (with hooks). I do not use a baby carrier for travel - I much prefer a stroller. We personally use the Joolz Aer, which is extremely lightweight and has held up well for both everyday use and travel.
If you are traveling with a lap infant under two years old, reserving the bassinet row can provide extra foot room. Even if you don’t use the bassinet itself, the extra room is worth it, and I suggest putting down a blanket so baby has a cleaner little play area.
Another trick when traveling with toddlers is selecting a window seat and aisle seat for mom and dad. If the flight isn’t full, the middle seat may stay empty, giving your family more room. If someone does occupy the middle we offer them the aisle seat — they are often happy to switch.
We use family boarding to give us extra time to sort our gear and ensure we have space in the overhead bin for the stroller and carry ons.
Children can naturally slow the pace of travel in a way that can be beneficial for adults.
Also, try not to bring a million diapers! For a travel day with a four hour flight and a two year old, we usually bring around 8 diapers in the travel tote to get us door to door, and a four extra in the carry-on just in case. Baby wipes are also great to have on hand for wiping hands and spills frequently.
An easily accessible thermometer for baby can give a lot of peace of mind.
If you are breastfeeding, be mindful of how depleting and dehydrating travel can be. Bringing a bottle or two to give yourself a break can really help.
For car safety, we have had great luck traveling with the RideSafer travel vest because it can be used with or without the back tether, which is helpful because many cars internationally do not have the tether bar or isofix that many western carseats require. You can put the vest on before you get into a taxi. We haven’t had luck with car seats that strap in with the seat belt and a red clip - they just don’t feel secure. Pro tip: Don’t rely on car seats at a rental car company, more often than not we have found them to be unsafe.
We don’t travel with a bassinet or pack and play, it would be alot to lug. We look for accommodation that provides one, put a futon mattress on the floor or move a bed against a wall and have the baby sleep between the wall and a parent.
Preparing the Body Before a Flight
In the days leading up to travel, I focus on hydration, minerals, and immune support.
I start mornings with warm water with fresh lemon, and juiced turmeric, and ginger, which supports digestion and immunity. I like to continue that upon arrival too if I can.
During this time I focus on whole, healing foods. I try to keep that going not only in the days leading up to travel, but during travel and in the days after as well. No junk food, no refined sugar, no salty dehydrating snacks, no bad seed oils, or fried food - just nutrient dense whole foods that help the body repair.
Fresh culinary herbs like oregano, thyme, parsley, cilantro, green onions, chives, garlic, and onion are wonderful additions to meals before travel because they are rich in antimicrobial and antioxidant compounds.
I also begin certain supplements about a week before traveling, including vitamin C, l-lysine, NAC, and zinc.
I always drink fresh cold pressed organic homemade juices in the days leading up to travel. If I can, I find or make them upon arrival too.
In addition, I sometimes bring nutritional powders such as:
barley grass juice powder
astragalus powder
nettle powder
rosehip powder
spirulina
I also like to schedule massage, chiropractic care, and/or acupuncture before traveling, upon arrival, and even for the trip home when possible.
If getting a massage, I like to ask them to use non-toxic laundry detergent on the sheets or I bring my own. I also bring my own massage oil, usually plain coconut or jojoba, and avoid topical essential oils while pregnant.
Healthy Habits During Flights
Flights place unique stress on the body, including dehydration and pressure changes.
I bring multiple pairs of socks or slippers, a scarf to protect from overhead vents, and a small bottle of rosehip oil to keep my skin and nose hydrated. I put the rosehip oil on in the morning and reapply during the flight to my face and nose because flights are so drying.
Wear linen or cotton clothing when possible - it helps with temperature regulation.
I also bring small trash bags for collecting trash or diapers before flight attendants come through so I don’t need to touch the seat backs compartment.
Before sitting down I wipe down the seat, tray table, armrests, seatbelt, and window area with non toxic cleaning wipes.
I also turn off the seat-back entertainment screen, which I find overly bright and stimulating.
If using headphones, I prefer air-tube headphones rather than wireless that fry your brain.
I also keep a toothbrush and toothpaste in my fanny pack so I can brush my teeth during the flight or immediately upon arrival. This helps me feel refreshed. I use my own water for this, not the water from the airplane bathroom tap (because the tanks aren’t cleaned often).
I also try to avoid sitting near airport charging stations or large smart TVs when waiting at the gate because those areas tend to have higher electromagnetic activity.
When pregnant and travelling I use an EMF-blocking blanket placed over my belly during flights. I also use this at home and at my destination when working on my computer, including while writing this blog :)
I always opt out of the airport scanner because of radiation exposure, and I avoid keeping my phone directly on my body as much as I can (or put it on airplane mode). Sitting closer to the front of the plane exposes you to more radiation.
Flights can be very constipating. Hydration helps, and vitamin C or magnesium can also help counteract that. Digestive enzymes before meals can be supportive if you are eating on the plane. Honestly, on short flights, not eating at all is often easier on digestion because flying already puts the body under stress and digestion takes energy.
Dry ginger powder is another favorite of mine for nausea and digestion - I prefer it over ginger candies, which often contain a lot of refined sugar.
And bring lots of tissues to blow the nose and expel foreign microbes!
Supporting Circadian Rhythm
Bright airport lighting can disrupt sleep cycles.
My husband uses blue light blocking glasses, I prefer polarized sunglasses, especially when landing somewhere late at night under bright LED lights. I like Maui Jims because I find they have the best lenses. I don’t actually use them in the sun much, because I want my eyes to recognize sunlight properly. When the eyes see the sun, the body responds differently and protects the skin more naturally. I mainly use them indoors on planes or in airports when the light is excessively bright.
I do bring a sun hat, since sunlight in many parts of the world can be much stronger.
Rather than adjusting my sleep schedule beforehand, I focus on getting good rest before travel and sometimes use melatonin an hour before bed when at my destination for the first few days to adjust my circadian rhythm. For sleep herbs like valerian, skullcap, oatstraw and passionflower are super helpful.
We also use red-light headlamps in the evening, both at home and while traveling, to support natural sleep rhythms.
Food Strategies While Traveling
We always travel with our own food bag, which makes a huge difference in maintaining healthy eating habits. Ours is a large Montii cooler bag, the perfect size for two adults and a baby.
If traveling with a baby, liquids are allowed through security, which means you can bring items like soups or smoothies, whose to say the whole family can’t enjoy them ;) If flying solo and bringing a salad, you can bring a little dressing as long as it is under 100 ml.
Sometimes it’s easier to bring whole foods rather than prepared liquids, like bananas, mangoes or avocados. Once I tried bringing mango salsa and guacamole through security and they were tossed (a sad day), so now I usually just bring whole foods. TSA has mentioned to me that I can freeze liquid items and bring them through, but I don’t because they will probably melt and make a mess before getting through security.
Fruits I love incorporating after landing when available include:
guava
acerola
passionfruit
oranges
grapefruit
watermelon
These are extremely hydrating and high in vitamin C.
Hibiscus tea is another high Vit C favorite because it helps combat oxidative stress.
One of the easiest juices to make while traveling is fresh orange juice using a small hand juicer.
Watermelon smoothies/juice is also easy to make if your rental has a blender.
After arrival, one of my first priorities is often finding a good food and water source and stocking up on healing foods.
Choosing Healthy Accommodation
When selecting accommodation, I pay attention to several factors beyond price and location.
I check Google Maps and Street View to see if the location is near heavy traffic, construction, crop burning, or other pollutants. I also use Street View to make sure I’m not too close to things like laundromats, which can mean more toxic exposure.
I also look at the topography of the area if traveling with children, pregnancy, or chronic illness. If it’s very hilly and you have a stroller, kids, chronic illness, or you’re pregnant, that matters.
I prefer standalone homes over apartment towers because large buildings often contain many WiFi routers or a conglomeration of smart meters.
When booking an Airbnb I message the hosts ahead of time so see if they can avoid using scented products like plug-ins or fragranced detergents. Because there is so much greenwashing, “non-toxic” can mean very different things to different people, so sometimes I send them a specific product link so they know what I mean.
If I’m staying somewhere longer, I purchase my own non-toxic dish soap, hand soap, and cleaning spray when I arrive because many rentals provide only toxic products. I also pack my own non-toxic hand sanitizer, shampoo, conditioner and soap often in bar form, because they can be hard to come by depending on where in the world you are.
I also travel with non toxic powdered laundry detergent so I can wash clothes without harsh chemicals that will be directly absorbed by my skin. This actually turned into a bit of an adventure in Europe recently— we carried bags of laundry across the city trying to find a laundromat where we could use our own detergent. Many machines nowadays automatically incorporate their own.
Pro tip: always wipe out the detergent compartment in the machine first so residue doesn’t make your clothes smell.
I also check the A/C or fan for mold when I arrive. If I’m in a hotel and it looks moldy, I ask for another room. If I’m staying in an Airbnb longer term, I may clean the unit myself.
I ask for hotel rooms on the ground floor when possible to help stay grounded.
I also bring a WiFi kill switch so I can easily turn WiFi off at night or when not in use in rentals where I can’t control the router location. Many Airbnbs may also be missing smoke detectors or carbon monoxide detectors and lack two forms of egress, something to look out for.
There are also websites you can use to identify 5G towers if you want to make sure you’re not staying nearby.
When possible, I also try to ensure rental cars, Ubers, or private rides are fragrance-free and smoke-free.
Supporting the Body After Arrival
After extremely long flights, the body often needs time to recalibrate.
Eating grounding foods like potatoes and root vegetables can help stabilize the body.
Getting your bare feet on grass, sand, or soil can also help release accumulated electrical charge. Lying on the earth helps with inflammation and being by the sea allows you to take in negative ions.
Once after a direct flight between New York and New Zealand when exclusively breastfeeding I experienced mild vertigo when landing. Getting my body on the earth as soon as possible and eating grounding foods helped my body recalibrate much faster.
I also try not to push too hard in the first two to three days after arrival. The body and spirit need time to land. You want to explore, but those first days are still a healing window, try to ease in gently.
If I’m staying somewhere with a bath an epsom salt soak is a great post flight ritual. I sometimes bring vitamin C powder to help neutralize chlorine in city water. You can also make a little vitamin C spray for the skin before swimming in chlorinated pools.
Coming home is always easier because you have your own bed and a stock of your most supportive products.
Final Thoughts on Staying Healthy While Traveling
Traveling long term can be one of the most enriching experiences in life.
But staying healthy while traveling requires intention.
With hydration, immune support, simple foods, and mindful packing, it’s possible to travel widely while maintaining your health.
Even across 40+ countries, ultra-long flights, and now traveling with a baby and while pregnant, these small systems have made travel sustainable for our family.
Do I do all of these things on every single trip? Definitely not.
But choosing the practices that feel most important for your body can make a huge difference.
Most of what I’ve learned has come through trial and error over many years of travel — and every trip still teaches me something new.