How to Keep Healthy When Travelling

Healthy Travel, Travel Tips


This is a tough one for most of us.

Although my life is dedicated to ‘healthy living’, I find keeping healthy while travelling to be quite the challenge.

Airports are danger zones when it comes to health. Everywhere you look there seems to be another fast food chain (AND tempting when you are hungry and tired!) with very limited fresh food options.
It is not easy!

The trick is: Preparation

I am travelling to go overseas next week for work and I am already preparing!


Here are my top 10 tips that I would like to share with you…


1. Carry with you a stainless steel water bottle for your water! 

STAY HYDRATED throughout the flight and continue the next day to avoid dehydration and fluid retention. Aim for around 2 liters during flight.


2. Be smart with your snacks

Plane food can be very high in salt/sodium. It is ok to eat it on occasion but always good to carry some yummy snacks with you too. Here are some of my faves

  • Raw/Tamari almonds and seeds filled into fresh dates
  • Sliced apples/rice cakes with almond/natural peanut butter.
  • My Sugar-Free Protein Balls
  • Natural popcorn
  • Package up some natural protein powder (whey/rice/pea) and ask the nearest juice bar to blend it up for you (with milk/water/ice) – This is a good little trick 😉
  • Cut up vegies (cucumber and carrots) with hummus
  • Homemade nori rolls; nori seaweed filled with hummus and sliced vegies.
  • Raw nuts and seeds – I love almonds, walnuts and pumpkin seeds.
  • Homemade granola to munch on.
  • If you are a chocolate kind of person- bring some dark choc with you. 70-85%. Very comforting. Although I suggest only taking with you 3-4 pieces. As mentioned- people tend
    to over eat on flights.

*Sugar alternatives: I carry stevia powder/liquid with me to put into my herbal
tea/yoghurt/smoothies while I travel. This can help you to avoid adding the
nasty artificial sweeteners/sugars they offer.

* I also carry Vital Greens sachets  with me for a bit of a nutrient boost.


3. Herbal Teas

Bring your tea bags along and ask your lovely flight attendant for some boiling water.

  • Ginger: aids digestion and great immune booster.
  • Peppermint: aids digestion.
  • Chamomile: calmer.
  • Lemon and ginger: cleanser and immune booster.
  • Chai: anti-inflammatory.


4. Supplements

  • B VITAMIN complex: helps with energy, stamina, recovery and stress management. Seems to help with jetlag.
  • Australian Bush flower essence travel essence: it enables a person to arrive at their
    destination feeling balanced and ready to go. (Can buy from most health stores
    in Australia). If you are living out of Australia ask your nearest naturopath
    to formulate a herbal essence.
  • Zinc: to keep your immune system strong.
  • Adrenal support: if you have the tendency to be anxious when travelling, I recommend Adrenal support (supplementation that usually includes Withania and Siberian ginseng).
  • Ask your doctor/nutritionist to recommend a good brand.


5. A book!

To keep you busy and inspired.

I notice people tend to over eat on flights because they are simply bored…

Find other ways to keep busy and inspired, like reading, doing crossword puzzles or catching up on work emails.


6. Face mist for hydration

I spray rose water on my face every hour to keep my skin hydrated and glowing. Removes impurities and helps keep you looking and feeling refreshed. (Can get from most pharmacies). I love Evohe mist too.


7. Lavender oil: I dab a bit of lavender oil on my temples every couple of hours.

Lavender essential oil has a calming scent which makes it an excellent tonic for the nerves. Great for migraines, headaches, anxiety, depression, nervous tension and emotional stress. The refreshing aroma removes nervous exhaustion and restlessness and increases mental activity. Lavender essential oil also induces sleep.


8. Pranayama/diaphragmatic breathing

Breathing with your diaphragm signals to your brain that everything is OK. Therefore practicing this kind of breathing can help you balance your nervous system. It helps to activate your parasympathetic nervous system- the rest and repair part. Most of us are sympathetic dominant (fight and flight) because we tend to breathe in a shallow style with our chests, which in my opinion is the cause of many of our health and hormonal complications.

Learn how to:  Diaphragmatic breathing


9. Walk and stretch

Aim to walk up and down the plane aisles and stretch wherever you can at least every 2-3 hours to keep your blood flowing and to help with mind clarity.

10. Meditate.

No need for any kind of complicated meditation. You can just do a simple version by using your breath.

Learn how here

Affirmation of the week: I choose to make healthy choices. 






Swisse Skincare




Gaia Retreat & Spa


The Healthy Life


JSHealth Vegan Meal Plan


JSHealth Travel Plan




14 Day Slim Down Plan - 2 weeks to a leaner you!


The JSHealth Shopping List - Stock up on these foods for a healthier household


Nutrition 101 - A step by step nutrition guide to optimal health


Emotional Eating Guide - Learn how to rebuild your relationship with food and your body


The Clean Life - An Expert Guide To Health From The Inside Out


Restart Plan - Cleanse your system in 2 - 4 weeks & reveal a slimmer, healthier you


JSHealth Partners


Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My  copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time.  My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.

With kindest regards Samantha

I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.

When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.

I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.


Hey Jessica!
I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again

- Jacinta

I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!


Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.

– Sophie

Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!


I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).

– Helene

I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud

Michelle Curtis

My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.