Hey Lykkers, You know that pre-trip excitement when you’re about to jet off? Bags packed, playlist queued, passport ready — then bam, reality sets in. Long flights, jet lag, new foods, and let’s not even get started on airplane germs.
Staying healthy while traveling might feel like a challenge, but with a few expert-backed tips and smart habits, you can feel your best from takeoff to touchdown. Ready to travel smarter? Let’s get into it.
1. Choose Flights That Let You Sleep
Ever landed from a red-eye flight feeling like a zombie? You’re not alone. Dr. Matthew Walker, a sleep scientist, author of Why We Sleep, and professor at UC Berkeley, explains that sleep is a non-negotiable factor in keeping your immune system strong while traveling.
According to Dr. Walker, "Sleep plays a critical role in maintaining your body’s natural defenses, so poor sleep leaves you more vulnerable to illness." When booking flights, try to choose those that align with your body’s natural sleep patterns. If you can, avoid flights that mess with your internal clock too much. If you have to take a red-eye, Dr. Walker suggests strategically planning naps and using light exposure once you land to help reset your circadian rhythm. (Dr. Matthew Walker, Why We Sleep, UC Berkeley, sleep expert.)
2. Bring the Comforts of Home
Struggling to get quality sleep in a hotel room or airplane seat? You’re not alone. Dr. Abby Kramer, a chiropractor, wellness expert, and author, emphasizes the importance of maintaining comfort in new environments. "Having familiar comforts, like your favorite pillowcase or sleep mask, can help signal to your body that it’s time to wind down," she says.
She also recommends setting up your sleep environment to be cool (around 67°F), dark, and tech-free at least 30 minutes before bed. These small adjustments help you sleep more soundly, even in a new time zone. (Dr. Abby Kramer, chiropractor and wellness expert, The Healing Power of Sleep.)
3. Stay Germ-Savvy
Airplanes and airports are germ havens, but keeping yourself healthy while traveling doesn't have to be complicated. Dr. William Schaffner, an infectious disease expert at Vanderbilt University Medical Center, suggests making hand hygiene your first line of defense. He says, "Airplanes are full of high-touch surfaces where germs spread easily, so wiping down tray tables, armrests, and seat belts is an easy way to reduce your exposure."
Keep hand sanitizer and disinfectant wipes in your carry-on and use them frequently. Also, remember the basics: wash your hands regularly, especially before eating or touching your face. (Dr. William Schaffner, Infectious Disease Expert, Vanderbilt University Medical Center.)
4. Snack Smart and Pack Supplements
Airport food can be tempting but isn’t always the healthiest option. Dr. Jenny Yu, a board-certified physician and wellness expert at Healthline, recommends packing nutrient-dense snacks like almonds, dried blueberries, or a protein bar. "Having snacks on hand that combine fiber and protein can help maintain your energy levels and prevent blood sugar spikes," Dr. Yu explains.
In addition to snacks, Dr. Yu suggests bringing along immune-boosting supplements, such as vitamin C, zinc, and probiotics, to support your body through the stress of travel. While no supplement is a miracle cure, these can help your immune system stay strong. (Dr. Jenny Yu, Board-Certified Physician and Wellness Lead at Healthline.)
5. Hydrate Like It’s Your Job
Hydration is essential, especially when flying. Dr. Robert Glatter, an emergency physician at Lenox Hill Hospital, points out, "The dry air in airplanes contributes to dehydration, which can leave you feeling tired, sluggish, and more vulnerable to illness."
Make sure to drink water before you even feel thirsty, and bring a refillable water bottle with you. Avoid caffeine, as they can increase dehydration. Herbal teas like ginger or peppermint are also great options for calming your stomach while staying hydrated. (Dr. Robert Glatter, Emergency Physician at Lenox Hill Hospital.)
6. Move Frequently — Tiny Habits, Big Benefits
Even if you're stuck in a seat for hours, movement is key. Dr. David Perlmutter, a neurologist and author of Grain Brain, advocates for regular movement to help maintain circulation and reduce the physical stress of sitting for long periods. "Simple stretches or walking through the terminal can reduce the risks of blood clots and increase your energy levels," he explains.
Perlmutter advises incorporating mini-exercises into your travel routine, like ankle rolls, calf raises, or short walks whenever you have the chance. Once you land, a brisk walk in the sun will help your body adjust to the new time zone and boost your mood. (Dr. David Perlmutter, Neurologist and Author of Grain Brain.)
7. Don’t Forget Your Mind
Travel can be mentally taxing, and stress can affect your physical health. Dr. Claudia Aguirre, a neuroscientist and wellness expert, suggests taking time for mental self-care. "Travel can be exhilarating, but it can also cause stress that affects everything from your immune system to your digestive system," she says.
Dr. Aguirre recommends simple practices like meditation, journaling, or even just taking a few deep breaths throughout the day to keep stress levels manageable. By calming your mind, you can help your body stay strong and better handle travel's physical and mental challenges. (Dr. Claudia Aguirre, Neuroscientist and Wellness Expert.)
Final Thoughts
Staying healthy on the road doesn’t require drastic measures—it’s all about stacking small, smart habits. By focusing on quality sleep, hydration, movement, and immune support, you can keep your body in peak condition, even when traveling.
Remember to take a proactive approach to your well-being by incorporating expert advice into your routine. The little things—like washing your hands, choosing flight times that fit your body’s natural rhythm, and packing a few comfort items—can make a world of difference.
Safe travels, Lykkers! Keep these tips in mind, and your next adventure will be your healthiest one yet.
