Travel Better: How to Stay Well While You Fly

Travelling can be wonderful - a chance to explore, unwind, and take a break from routine. But let’s be honest: the journey itself? Not always so kind on the body! From dehydration and bloating to sluggish digestion and that inevitable post-flight cold, it’s easy to arrive feeling far from your best.

While it might seem like these are just part and parcel of being on the move, there’s actually a lot we can do to minimise the impact and arrive feeling well. A little preparation goes a long way, and understanding the why behind these common complaints can make all the difference.

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Why travel messes with our bodies

Air travel is a bit of a shock to the system. Plane cabins are pressurised to mimic high altitudes, which significantly reduces humidity - often down to around 10%, compared to 40–60% in a normal indoor environment. This leads to dehydration, which can make you feel tired, puffy, constipated or headachy - and that’s before considering jetlag if you’re switching time zones.

Then there’s the disruption to digestion: flying often means eating at strange times, and sitting still for long periods, all of which slow gut motility. Combine that with cabin pressure and reduced oxygen circulation, and it’s no wonder people feel bloated, blocked up or uncomfortable after a flight.

And let’s not forget the immune system. Planes are essentially enclosed tubes where hundreds of people are breathing the same air - a prime environment for catching a bug or two if your immune resilience is low.

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My top tips for flying well

💧 Hydrate smarter (not just more)

You need more water when flying - a lot more. Aim for an extra 500ml per day for at least 3 days before your flight, and the same on the day itself. But don't just glug plain water - use electrolytes to help your body actually absorb and retain that hydration, especially if you're someone who feels puffy after flying. Think of electrolytes as the key that helps water get into your cells.

🥄 Pack chia seeds - your gut will thank you

Bring 1 tablespoon of chia seeds in a small container in your hand luggage. After security, tip them into a large bottle of water, shake well, and let them soak while you wait to board. You can then sip this during the flight.

Why? Chia seeds are rich in soluble fibre that holds onto water and helps maintain healthy fluid balance. They also support the gut lining and feed your microbiome, which can take a hit when travelling.

🍽 Avoid plane food - eat before you fly

Plane food is rarely your friend. Your digestion slows down in the air, and eating heavy meals while stationary in a pressurised cabin often leads to food fermenting in the gut - hello, bloating and gas.

Instead, eat a light, balanced meal 1–2 hours before your flight. Focus on a slow-burning carbohydrate (like sweet potato or white rice) and lean protein (like chicken breast, fish or tofu). Don’t go over the top with fibre, some cooked soft veg like courgette or cooked spinach is plenty. Drink your chia water during the flight, and then eat a proper meal once you land when your digestion is better primed.

Pack a protein-rich snack (like a boiled egg, turkey slices or a quality protein bar) to have at the airport when you land if you’re likely to be peckish, rather than waiting too long or resorting to fast food.

☕ Skip the plane tea and coffee

Plane hot drinks are made with water from the aircraft's onboard tanks - and here’s the kicker: they’re almost never cleaned properly. Avoid the risk and bring your own.

I recommend Black + Blum insulated travel cup or explorer bottle - eco-friendly and BPA free (use the code NATNOURISH10 for 10% off!). Get it filled with hot water or herbal tea at the airport before boarding and sip with peace of mind.

🧍‍♀️ Move every hour

It’s easy to stay glued to your seat, especially on longer flights, but movement matters. Get up for at least five minutes every hour to stimulate circulation, lymphatic flow and digestion. Even a short walk up and down the aisle helps.

Compression socks or leggings can also help if you’re prone to swelling or restless legs.

🌿 Support your immune system

Planes are full of recycled air - and other people’s microbes. Support your defences with something like RawPot’s immune sprays, which use natural botanical extracts to support mucosal immunity and reduce your risk of catching a bug in the days after you land.

Spray into your mouth before you board and again when you land. 

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To conclude…

Travel doesn’t have to mean feeling awful for two days on either side of your trip. A bit of planning, hydration, and smart snacking can go a long way to supporting your gut, energy, and immunity - so you can actually enjoy your time away, rather than spend it recovering from the journey.

If you’re going away and have any questions or would like some expert advice, please don’t hesitate to reach out. You can book a confidential quick consult with me here for an immediate discussion, or opt for the Optimal Health package (call or email based), for personalised nutritional and lifestyle guidance over four sessions, in addition to any targeted supplements.