Whether you're visiting loved ones, heading on a business trip, or embarking on a new adventure, a holistic approach to travel can make your flight smoother and help you arrive feeling your best.

There’s no doubt that flying, especially long-distance or frequent travel, can take a toll on the body. Over the years, I’ve developed a simple yet effective strategy for healthy air travel, allowing me to feel at ease on the plane, minimize jet lag, and stay balanced throughout the journey.

Incorporate some of these practices into your next trip and feel the difference; arriving more relaxed, refreshed, and in harmony with yourself.

1. Understand how travel affects your body

When you fly, vata dosha tends to become aggravated, often leading to bloating, gas, and overall discomfort. Travel also naturally dehydrates the body, making proper nourishment essential. The right foods can be powerful allies, helping to prevent jet lag, balance vata, and support a smoother journey.

Not familiar with vata? In Ayurveda, vata is one of the three doshas, energetic forces that shape your body and mind. Each person carries a unique blend of these energies. When they fall out of balance, well-being is disrupted.

The good news? Ayurveda offers simple, effective remedies to restore harmony, prevent imbalances, and support your health naturally.

2. Nourish and hydrate your body with your flight in mind

• Eat a healthy meal with cooked greens, veggies, and low-sodium foods before boarding so you're not reliant on high-sodium, highly processed airline meals.

• Drink plenty of water before and during the flight—dehydration worsens jet lag.

• Bring caffeine-free herbal teas like peppermint, ginger (for digestion), or chamomile (for sleep). Travel with an empty water bottle you can refill.

• Snack on fruits high in vitamin C like oranges, lemon, straberies and currants, to give your immune system a boost.

• Sip warm water with lemon for digestion and hydration.

• Try herbal formulas like I Travel Well from Banyan Botanicals. I add it to water for a calming, energizing effect.

• Pack healthy snacks in your carry-on. I love roasting raw nuts with vata-pacifying spices and pink salt.

• Avoid alcohol and coffee - both increase dehydration and jet lag, and sugary drinks can disturb your sleep.

3. Dress comfortably

I love to travel in style, but comfort is key, especially on long flights.

• Choose soft, stretchy fabrics and comfy tops. The last thing you want is to have your belly compressed by jeans and tight buttons during a flight. Opt for cashmere, cotton tops, loose pants, and leggings for both comfort and elegance.

• Layer up - planes get cold. I always bring a scarf, a light sweater, and cozy socks.

• Cover your head with a shawl or hoodie to stay warm and prevent vata aggravation.

• Save high heels for later. A chic pair of sneakers is my best friend in airport terminals and the easiest option for swollen feet after a long journey.

• Stow rings, bracelets, and watches, they can become tight during flights and disturb your rest.

4. Tune into your personal care

Airplane cabins are notoriously dry, and the harsh LED lighting doesn’t do your skin any favors. I usually wash my face with a mild cleanser before the flight and give extra attention to hydrating my skin and under-eye area. A rich balm or nourishing face oil works wonders for locking in moisture and keeping my skin feeling comfortable throughout the journey.

• Skip the makeup and give your skin a chance to breathe. I apply a hydrating serum followed by a rich moisturizer or my favorite face oil before boarding.

• Protect your skin from LED lights and sunlight. Most plane windows aren’t tinted, which means prolonged exposure can lead to skin damage, even from above the clouds. LED cabin lights can have a similar effect, so I always apply SPF before flying. It’s a non-negotiable step in my travel beauty routine

• Bring a face mist you love. I always travel with a small bottle of rose, vetiver, or jasmine water. A few spritzes feel refreshing, smell amazing, and keep my skin feeling dewy and awake

• Don’t forget your hands and cuticles. Keep a nourishing hand cream in your bag and reapply after washing or using sanitizer; air travel dries them out fast.

5. Relax and get your Zs

While there are plenty of ways to pass the time on a flight, air travel also offers a rare opportunity to do something that can be challenging elsewhere: simply relax. Try these ideas to maximize your rest and arrive feeling refreshed.

• Limit blue light exposure. I personally prefer reading over watching movies or working on electronic devices. Blue light suppresses melatonin, making it harder to sleep. If you do watch a movie or use a screen, follow up with calming music or a mantra; it helps you unwind and also blocks out airplane noise. Having a few relaxing playlists ready can make a big difference.

• Meditate. Even if you're new to meditation, guided meditation apps can be incredibly helpful. I use Insight Timer during flights; it keeps me relaxed and also drowns out the loud engine noise.

• Follow a bedtime routine. If you're on an overnight flight, brushing your teeth, washing your face, and following familiar bedtime rituals can help signal your body that it's time to rest. An eye mask is essential, as sunlight plays a major role in regulating our internal clock (circadian rhythms). Wearing a soft eye mask helps your body adjust to a new time zone more smoothly.

• Apply a diluted drop of lavender, chamomile, jatamansi, or nutmeg oil to the crown of your head and temples, or pillow to encourage relaxation and sleep.

6. Make adjustments upon arrival

These small post-flight rituals help me recover and feel grounded:

• Stay hydrated and eat nourishing meals. Continue drinking plenty of water, and enjoy green juices to rehydrate and replenish nutrients.

• Ease into local time zones by eating smaller, more frequent meals during the first few days.

• Expose yourself to natural light, especially at sunrise and sunset. Sunlight plays a key role in regulating your circadian rhythms, helping your body adjust smoothly to a new time zone. Looking toward the sun during these times supports your internal clock and overall well-being.

• Take a refreshing shower with your favorite lotions and potions. Using products that are familiar and comforting can help you feel grounded and at home in a new place.

• Practice Snehana (the oleation of the body) upon arrival. This Ayurvedic ritual deeply nourishes the tissues and has a grounding effect on the nervous system. Use cold-pressed sesame oil or a medicated Ayurvedic oil to support balance and restoration after travel.

• Prioritize rest. After a long day of travel, adventure, or meetings, carve out time to unwind; whether that means taking an afternoon nap, enjoying a slow evening, or simply allowing space for stillness between activities.

  
  

Next time you fly, try these tips and see what supports you best.

Here’s to healthy, comfy, and safe travels!

Luciana Ferraz