Top Tips for Healthy Travels – Before You Set-Off


Welcome to part one of a two-part blog series on healthy travels.
Travelling and healthy eating can be a challenge for many, not to mention the stress that it often puts on our bodies.
Long-distance flying can also create a whole host of problems, from poor dietary options to nervous tummies and jet lag.

That’s why I’ve put together this two-part blog post offering my Top Tips for Healthy Travels. Part one will cover tips for before you set-off.
Part two will cover some tips for healthy travels during a flight so you can enjoy a stress-free, health-filled, energy pumped holiday!

Before You Set-Off

healthy travels - before you set off

No. 1 – Research Where to Eat Before You Go

Preparation is the key here.
Seek out healthy options where you can eat using the internet beforehand. Have a scout about the areas you’ll be staying in and going too. This is especially the case if you’re vegan, vegetarian or a health nut in a foreign-speaking country. Additionally, it’s always a good idea to look up the translations if you can as well. Naturally, once you’re there you can also have a wander. Maybe you’ll find somewhere that’s not mentioned online.

Even in a new part of your own country, you might find it difficult to find a good spot to grab something to eat in. That’s why researching before you go is a great help. I always check online for veggie/vegan-friendly cafes, bars, restaurants and even health food shops before I get on the plane. It’s saved me a lot of stress and hunger-fuelled arguments!

One of my favourite sites to check for these places is a site called where you can search by country or city – very handy!

If you already have a list of good food places to go to, you’re less likely to fall off the health wagon when you’re away, so research research research!

sleep for healthy travels

No. 2 – Sleep

Prioritize your sleep before you go.

If you’re organised beforehand, you won’t be running around at 4am before the flight wondering whether you’ve packed everything. Or worse, realising that you forgot to renew your passport!

A lot of people get so stressed before they set off on holiday that they deplete their immune systems and burn out their adrenal glands. Unfortunately, this often means people wind up getting sick once they arrive at their destination.

Keep yourself calm with plenty of sleep the days leading up to your holiday, and ensure you keep yourself relaxed (to the best of your abilities).

pack some essential vitamins - healthy travels

No. 3 – Pack Some Essential Supplements



If you’re struggling to wind down, try taking some Passiflora herbal tincture *. This herb is particularly useful for supporting those who are prone to worrying, feeling under pressure or stressed. It’s very good at helping you to maintain a healthy response to stress meaning you won’t run yourself down.

B Complex

Another option, and one that works great when taken alongside Passiflora is a good B-complex vitamin. These vitamins help support your nervous system, immune system and your body’s stress response. You’ll start to mellow out in no time 😉 

Melissa Dream

If you’re struggling to sleep because of a whirlwind of thoughts, try Nordic Naturals Melissa Dream capsules. These combine lemon balm, l-theanine, camomile, magnesium and b vitamins to calm you down during the day, or prepare you for sound, deep sleep.


Alternatively, some people find valerian tincture to work out better for them, taken 30 minutes before bed.

For more help with sleep, check out this blog post:

Udo's Choice Super 8


A Broad-Spectrum Probiotic

Pack in some probiotics when travelling to help maintain the good bacteria balance in the gut. Lookout to check they contain Lactobacillus and Bifidobacterium strains such as Optibac, and take them daily to optimize your digestion.

A lot of people find their tummies go a bit haywire when they go away. This may be from nerves, the travelling or the holiday diet slip, but you can support them with the right supplements. A probiotic truely is a great friend to have at this time.
Probiotics can also help with the travel bloat, common after a long flight so keep them handy if you’re flying away! 

udo's choice enzymes

Digestive Enzymes

You’re likely to eat different foods you’re not accustomed to, or even just over-indulge on the foods you are used to when you go away somewhere new.

Because digestion has a tendency for going a bit askew when travelling, try taking a digestive enzyme before each meal to help support and aid the digestion of your food.
These are also great for people who suffer from gas and bloating, especially if you’re consuming different foods and travelling.

I religiously carry digestive enzymes in my bag at all times, just in case I end up somewhere that has no gluten or dairy-free options. This way if I end up with something I know I won’t digest well, I have help in the form of my enzyme friends!

Greens powders

Immune Support and Energy

Greens Powder/Tablets

Packed full of nutrients and antioxidants, greens powders and tablets such as Nuzest Good Green Vitality help to optimise health, boost energy and vitality levels. Plus they support the immune system and fill in any nutritional gaps.

A heads up if you’re planning on a cheeky drink when away. Take 8 x chlorella tablets before and 8 after alcohol consumption with plenty of water to help remove toxins from the blood and help relieve a hangover. This does not mean you should drink in excess, but it will support your body and especially your liver in clearing out the toxins, ultimately easing your hangover.
Learn more about Natural Hangover tips here:

Some evidence suggests that chlorella may increase skin sensitivity to the sun so make sure to apply your sunscreen and keep it at hand if you’re going out in the sun.

B vitamins

Travelling puts a strain on the body, so you need to make sure to top up on your B-vitamins. These help support your nervous system and to help promote energy metabolism. They are great for helping your body respond to stressors better, promoting energy and reducing the effects of jet lag.
They are also fantastic for supporting the immune system, especially when taken 1-2 weeks prior to travelling to really whack up those levels.

vitamin c for healthy travels

Vitamin C

Fantastic for immunity and a powerful antioxidant, this vitamin helps counteract the effects of free-radical damage on the body. These come from anything, from water, sunshine, food choices and even radiation from aeroplanes.
It’s a great option to add in to your diet before and during your holiday to keep your immune system happy. Plus it gives your body some extra protection from the harmful effects of UVA and UVB rays. 

No. 4 – Organise Your Snacks

Plane food is more often than not a no go. The food is ready-made in mass and is loaded with processed denatured ingredients and high amounts of sugar, salt and preservatives.
Occasionally on a long flight, I have been lucky enough to get a fruit platter, but even I, a fruit lover, need more than some melon cubes to survive!

Pack some super healthy snacks before you go so you can snack guilt-free and know what you’re putting in your mouth.

Pack some healthy treats that are travel-friendly, like sliced veggies, raw fruit e.g apples, pears, peaches or bananas; homemade granola bars or protein bars or balls. Even a bag of nuts and seeds to munch on throughout the flight is handy enough.
I often throw in a couple of raw chocolate bars too!

That’s it for Part One of Top Tips for Healthy Travels – Before You Set-Off.
For Part two on Top Tips for Healthy Travels – During a Flight.

Emily Nöth

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*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention.

Please remember that you should always obtain the all-clear from your doctor before starting any new supplement plan or diet if you’re on any medication