Preparing for Long-Haul Travel Without Losing Healthy Habits!
Practical inspiration from Loren at LK Health & Wellbeing
Long-haul travel can be exciting.
The anticipation of a holiday, visiting family, exploring somewhere new, or finally heading off on that trip you've been planning for months is something to look forward to.
But let's be honest — getting there isn't always quite so glamorous!
Early starts. Airports. Queues. Security. Hours sitting on a plane. Airline food. Layovers. Different time zones. Trying to sleep somewhere that isn't your bed.
And if you're anything like me, there is also the question of
"What on earth am I going to eat?"
When you have food allergies or intolerances, travelling long-haul can take a little more planning. Being unprepared can mean spending hours without eating, or finding yourself relying on whatever happens to be available — and sometimes that means very little choice beyond chips, and even sometimes these aren't an option dependant as I have mentioned before with fryers.
But even without dietary restrictions, long-haul travel can easily knock our usual healthy habits completely off track.
The good news?
You don't need to be perfect while travelling.
You just need to be prepared.
For me, travelling well isn't about trying to maintain my exact normal routine at 35,000 feet.
It's about making a few sensible choices that help me feel better before, during and after the journey.
Start before you leave home
One of the biggest mistakes we can make is thinking about healthy travel once we arrive at the airport.
By then, you're already tired, rushed and surrounded by food choices that may not be what you would normally choose.
A little preparation at home can make a huge difference.
Before you travel, think about:
What food can I take with me?
What will I be able to buy at the airport?
Will there be suitable food on the flight?
How long are my connections?
Where will I be able to eat during a layover?
Do I need to take medication or specific dietary products?
What will I need during the journey itself?
If you have an allergy or intolerance, check airline policies and destination rules carefully before packing food, as certain places have strict bio-security rules.
And don't assume that because you've requested a special meal, everything will automatically be suitable, I request a gluten free meal but still have to be careful for pineapple, strawberries and almonds etc.
Check. Double-check. And have a backup.
Don't leave yourself at the mercy of airport food
I love discovering new food when I travel.
But there is a big difference between choosing something because you fancy it and having no choice because you're absolutely starving.
That's when we're much more likely to grab whatever is available, or getting stroppy with your partner or travel companions as has been the case before with me, as Craig well knows.
And when you've been travelling for hours, the last thing you want is to discover that there is nothing suitable for you to eat.
I always think it's worth having a small travel food kit.
Depending on your dietary requirements and what you're allowed to take through security and into your destination, this could include things such as:
nuts or seeds
fruit
oat or energy bars
crackers
rice or corn cakes
dried fruit
gluten-free snacks
nut butter sachets
homemade snacks for the appropriate part of your journey
a sandwich or wrap where permitted
an empty reusable water bottle to fill after security is a must too
The exact foods will depend on your needs and the rules of the airports and countries you're travelling through.
But the principle is simple:
Don't put yourself in a position where you have no food options.
Hydration is your travel friend
Flying can make it surprisingly easy to forget about drinking.
You're sitting down for hours, watching a film, reading, sleeping or working, and suddenly you've realised you've barely had anything to drink.
Take an empty reusable bottle through security where permitted and fill it once you're airside.
Then keep it somewhere accessible rather than buried at the bottom of your hand luggage.
I also find that having water within reach makes me much more likely to drink it due to visibility and prompts me.
You don't have to become obsessed with exactly how much you're drinking.
Simply make hydration part of your travel routine.
And remember that tea, coffee and other drinks can contribute to your overall fluid intake too, although water is a great everyday choice and beware of caffeine. I always take some fruit or herbal tea bag sachets in a little bag or tin and just request hot water when they offer drinks, can help with bloating and or ease inflammation.
Be sensible with alcohol
There's something about being on holiday that can make that first airport drink feel almost compulsory!
And if you enjoy a glass of wine or a G&T while travelling, that's completely your choice.
But alcohol can interfere with sleep and contribute to dehydration, which isn't necessarily the best combination when you're already dealing with a long flight and a significant time-zone change.
So rather than automatically saying yes because you're on holiday, ask yourself:
"What will make me feel best when I land?"
Sometimes it's the drink.
Sometimes it's the water.
And sometimes it's a bit of both.
Personally, I have learnt to resist the temptation and say no as for me it doesn't agree with my body with travel.
Don't try to "save calories" before you fly
This is something I really don't recommend.
I've heard people say:
"I'm not going to eat before the flight because I'll be eating on the plane."
Or:
"I'm going to eat very little today because we're going out for dinner tonight."
This can leave you boarding a long-haul flight absolutely ravenous.
Instead, have a nourishing meal before you travel.
Think about including some protein, fibre, carbohydrates and healthy fats so that you feel satisfied and have some energy for the journey.
You don't need to arrive at the airport hungry.
And you certainly don't need to starve yourself because you're going on holiday.
What about the food onboard?
Airline food gets a bad reputation — and sometimes, let's be honest, it deserves it!
But it doesn't need to be perfect.
Look at what's available and make the best choice you can.
If there are vegetables, fruit or salad, have them.
If there's a protein source, enjoy it.
Eat the carbohydrates if you want them.
Have the meal.
You don't need to analyse every ingredient or feel guilty because it isn't exactly what you'd eat at home.
And if you have dietary requirements, make sure you've arranged the appropriate meal well in advance and take suitable backup food where regulations allow.
One plane meal isn't going to make or break your health.
Get your body moving
Long-haul flights mean long periods of sitting. Your body wasn't designed to spend fourteen hours in one position!
You don't need to perform a full workout in the aisle, although I admire the confidence if you do. Simply move regularly. Get up and walk around when it is safe to do so. Stretch your legs. Move your ankles and feet while sitting. Change position. This is something even more important if like myself you have anything circulation, haematoma or clot risk related to take into account. I have to be aware of a old surf board accident induced clot on my thigh.
Use the opportunity to walk around the airport during a layover rather than sitting at the gate for the entire time, or even some stretching. Whilst flying I quite often see people doing this as do I now.
And once you arrive?
A gentle walk can be a brilliant way to start getting your body moving again.
If you're travelling with children, this can be particularly useful. Everyone gets a chance to burn off some energy after being cooped up on a plane.
Don't underestimate the power of sleep
This is probably one of the hardest parts of long-haul travel.
Different time zones can leave your body completely confused.
Should I be sleeping?
Eating?
Having breakfast?
Why is everyone else awake?
Why am I wide awake at 3am?
Don't expect yourself to immediately adjust.
If you can, start thinking about the time zone you're travelling to during the journey.
Keep your sleep environment as comfortable as possible.
An eye mask can help.
So can earplugs or noise-cancelling headphones.
A travel pillow can make a surprisingly big difference.
And don't underestimate the basics — comfortable clothing and breathable loose fabrics, a little relaxation and reducing screen time when you're trying to sleep.
Once you arrive, daylight and gentle activity can also help your body begin adjusting to the new routine.
Don't forget your movement routine on holiday
This is where I think we can fall into the "all or nothing" trap.
We go from exercising regularly at home to thinking:
"I'm on holiday. I'll do absolutely nothing for two weeks."
Or the opposite:
"I've eaten more than usual, so I need to exercise every day."
Neither approach is necessary.
Maybe your holiday exercise is swimming in the sea.
Perhaps it's walking around a new city, attraction or adventure.
Maybe you're hiking, surfing, cycling or exploring.
Perhaps you're doing a ten-minute workout in your hotel room - this has always been a must for me and even with no equipment, just a chair is adaptable for some chair based exercises including some triceps dips etc.
It all counts.
And if you genuinely want a few days off structured exercise?
That's okay too.
Rest is part of health.
Enjoy the food!
This is important.
You're travelling. You're experiencing another culture. You're going out for meals.
You're probably going to eat things you don't normally eat.
Please don't spend your holiday feeling guilty about it.
Try local food. Have dessert. Enjoy breakfast out. Eat the ice cream.
Share food with people you love. Take pleasure in the experience.
Healthy eating isn't about eating perfectly every day.
It's about the overall pattern of your diet and lifestyle.
You can have a delicious holiday and look after your health.
Those two things aren't opposites.
Use the 80/20 mindset — without turning it into another rule
I don't want healthy living to become another set of rules that makes you anxious.
But when I'm travelling, I find it helpful to think about balance.
If breakfast is quite indulgent, perhaps meals later in the day can be lighter.
If you've had a big restaurant meal in the evening, you don't need to continue eating simply because you're on holiday.
If you've spent the morning relaxing by the pool, perhaps an afternoon walk would feel good.
Not because you need to "burn off" your food.
Simply because your body enjoys movement.
Think balance, not compensation.
Pack your healthy habits, not just your suitcase
When I think about travel preparation, I don't just think about passports, chargers and clothes.
I think about the small things that help me feel like myself.
Perhaps that's:
a reusable water bottle
comfortable walking shoes
a few suitable snacks
a sleep mask and my Loop ear plugs are always a must for me!
headphones
a favourite book
a resistance band - perfect for the hotel or accommodation work out
a meditation or relaxation app
comfortable clothing for movement
any essential dietary or wellbeing items
You don't need to pack your entire normal lifestyle into a suitcase.
Just take the things that make healthy choices easier.
And remember: holidays don't need to be "healthy" every minute
This might be the most important part.
Your health is not ruined by a long-haul flight.
It's not ruined by airport food.
It's not ruined by sleeping badly for a couple of nights.
It's not ruined by having cocktails by the pool.
It's not ruined by eating dessert.
And it's certainly not ruined by taking a break from your usual exercise routine.
Your body is incredibly adaptable.
Instead of thinking:
"I've completely fallen off the wagon."
Think:
"I'm travelling. This is different from normal life."
Then, when you can, return to the habits that make you feel good.
Drink some water. Eat something nourishing. Go for a walk. Get some sleep.
Have some vegetables. Take a breath. Carry on.
There is no wagon.
There is just life.
My long-haul travel checklist
Before you leave, ask yourself:
Food
☐ Have I checked the food options at the airport?
☐ Have I checked my airline's meal options?
☐ Have I arranged a special meal if I need one?
☐ Have I packed suitable snacks where permitted?
☐ Do I have backup food for delays or long connections?
Hydration
☐ Do I have a reusable water bottle?
☐ Can I refill it after security?
☐ Am I remembering to drink regularly?
Movement
☐ Have I planned opportunities to walk during layovers?
☐ Can I move and stretch during the flight when safe?
☐ Have I packed comfortable shoes?
Sleep
☐ Do I have an eye mask?
☐ Earplugs or headphones?
☐ A comfortable travel pillow?
☐ Have I thought about adjusting to the destination time zone?
Mindset
☐ Am I allowing myself to enjoy my holiday?
☐ Am I avoiding the all-or-nothing approach?
☐ Am I focusing on how I feel rather than being "perfect"?
Healthy travel is about preparation, not perfection
Long-haul travel will probably never feel exactly like being at home.
And that's okay.
You don't need to recreate your entire healthy lifestyle in an aeroplane seat.
You simply need to give yourself the best chance of feeling good.
Plan ahead.
Take food you know you can eat.
Stay hydrated.
Move when you can.
Rest.
Sleep when your body needs it.
And most importantly, enjoy the adventure.
Because health and wellbeing isn't about putting your life on hold until you've achieved the perfect routine.
It is about learning how to look after yourself wherever life takes you.
For me, that's the real meaning of Eat Clean, Health & Dream.
Eat in a way that nourishes you.
Look after your health.
And don't forget to actually live and dream along the way.
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