My top tips to stay healthy as a flight attendant

Healthy Travel, Travel Tips

While there’s no one better suited to provide travel advice than a flight attendant, I’ve had several of you jet-setters contact me about how to stay healthy on the job. It is not easy to get into a routine when traveling – I’ve learned that firsthand this year – and when your career requires more time in transit than anything else, it’s even more challenging.

But not impossible! Here are my top tips to stay healthy as a flight attendant.

Pack a yoga mat. It’s easy to practice yoga and mat-based Pilates poses in your hotel room – or even at the airport. Some have special yoga rooms now! This is a great way to reconnect with yourself and stay centered in such a demanding job. Or – use it to catch a quick nap before boarding!

Pack snacks, too. Bring a variety of travel-friendly items like raw nuts, homemade trail mix, almond butter, homemade granola bars and protein bites. Fresh fruits and veggies are great, too, and you can often stock up on these at airports and little cafés during your stops.

Stay hydrated. This is a common theme in traveling period, but it’s especially important for those of you who are working while you’re in transit. Drinking plenty of water will not only help you focus and stay alert, but it will help you adjust to jet lag too. Bring your own ginger and peppermint tea to aid digestion.

Bring your supplements. I recommend a B vitamin complex for energy, stamina and recovery (it also helps with jet lag), zinc to keep immunity strong, and spirulina tablets, which are packed with amino acids, nutrients and antioxidants to stay healthy. I also encourage you to take a digestive enzyme, since it can be difficult to maintain good bacteria in the gut with so much travel.

Sleep – but not during the day. This is a tricky one for flight attendants trying to adjust to jet lag. Surprisingly, one of the best things you can do to get on schedule when you reach a destination in the morning (quite common) is to sleep for about 3 hours, then get up and try to carry on in the current time zone. If you can then plan to go to bed at 7pm, you should acclimate more easily and are then on track for the rest of your trip. From there, make 8 hours of sleep the priority!

Research your destination. Look for local cafes, drop in yoga classes and parks near the hotel and airport so that you’re ready with options nearby, even if it’s a quick turnaround. Another tip: walk and explore for fun, easy exercise! This is also a great way to get back onto a schedule and help with jetlag, both when you’re traveling and when you want to get turned around at home.

Take time for you. You’re in a job that demands a lot of time, attention and care-taking – take a moment to acknowledge all that you do! Make it a priority to spend at least 10 minutes a day alone. Switch off and practice some deep breathing. Consider journaling about your experiences – not many people have the opportunity to see the world the way you do! Not only will this help you relax and focus, it will be fun to reflect back on.

My upcoming travel eBook will provide you with all of my top tips for traveling happily and healthfully, plus some of my favourite spots that get the JSHealth tick of approval. Look for more details soon!




Luk Beautifood


Birkenhead House, Hermanus


PURE Papaya Care


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.