Travelling for Work: How to Look After Your Wellbeing on the Go

Nourishment

Most people suffer with feeling bloated during and after travel (due to the intestine expanding), so stick to:

• Lean protein – easier to digest and keeps you full
• Salad, fruit and vegetables with high water content
• Herbal teas, such as fennel or peppermint
• Yoghurt with a good level of probiotic
• The vegetarian meal option or take your own!
• Plus, drink ¼ litre of still water for every hour you fly and take little bags of nuts and protein balls for emergency hunger

Movement

Don’t let your usual routine go completely – simply change it up so it’s realistic and achievable.

• Keep moving until it’s time to board
• Walk around on the plane every hour and move your ankles, shoulders and arms in your seat
• As you’re chore-free at your destination, use that time to exercise instead!
• Use technology to work out in your room – perhaps travel with a fold-up yoga mat 
  
  

Sleep

Try and change your regular sleep pattern a week before your depart. If you are travelling east, go to bed an hour earlier than your usual time or, if you are travelling west, go to bed an hour later. 

• Don’t take a nap if you arrive in the daytime – stay awake until bedtime
• Don’t dose up on caffeine and avoid alcohol – go for a brisk walk instead
• Keep away from screens before bed, as they can suppress your natural levels of melatonin 
• Don’t eat just before bedtime  
  
  

Immunity

Our immunity can be lowered due to stress around travelling, decreased oxygen levels, jetlag playing havoc with our cells, plus airplanes and airports, which are full of bacteria.

• Take vitamin C and vitamin D supplements before, during and after travel
• Take probiotic supplements and eat fermented foods for your gut health
• Use your own headphones and travel pillows

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