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 restore balance along the way.

Try incorporating some of these practices into your next trip and experience 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 it even more essential to nourish yourself properly. The right foods can be powerful allies, helping to prevent jet lag, balance vata, and turn you into a pro traveler.

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, and when they fall out of balance, they can disrupt your well-being. The good news? Ayurveda offers simple yet 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, vegetables and low-sodium foods before boarding so you are not at the mercy of high-sodium airline foods.

• Drink plenty of water before and during the flight to stay hydrated. Dehydration increases jetlag. Take tea bags of your favorite herbal caffeine-free tea. Peppermint and ginger are great choices to sooth your stomach, and chamomile will help you to relax and sleep on overnight flights. Bring an empty water bottle that you can refill and keep with you, too.

• Consume fruits high in vitamin C like oranges, lemon, straberies and currants, to give your immune system a boost prior to flying. Sipping on warm water with lemon is a great choice.

• Consider supplements like the I Travel Well liquid extract from Banyan Botanicals. I add it to water, and I love that it helps calm the mind and energize the body.

• Pack healthy foods on your carry-on. Nuts are my go-to food when I fly. I roast raw nuts at home with lots of different herbs, vata pacifying spices and a touch of pink salt so they are full of flavor. Healthy snacks like nuts and fresh fruit can also be great for curbing hunger during meetings or excursions, until you’re able to grab a healthy meal.

• Avoid alcohol and coffee. It’s not only going to increase your jetlag upon arrival, but the sugar in certain drinks can also agitate you and prevent sleep.

3. Dress comfortably

I’m not one to compromise on style, especially when traveling for business or arriving at a chic destination. But over time, I’ve learned there’s no point in looking polished at boarding only to feel like a complete wreck upon arrival.

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

• Layer up. Airplanes tend to be chilly, so I always have a few layers in my carry-on, plus an extra pair of cozy socks for added warmth.

• Cover your head. A shawl or hoodie helps prevent getting cold and keeps vata from becoming aggravated mid-flight.

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

• Stow your jewelry. Fingers and wrists tend to swell during flights, making rings, bracelets, and watches uncomfortable. I usually tuck mine into my purse—not only does it make sleeping easier, but I also avoid struggling to remove my rings with soap upon arrival.

4. Tune into your personal care

Airplane air is notoriously dry, and combined with LED lighting, it can take a toll on your skin. I usually wash my face with a mild cleanser and give extra hydration to my skin and under-eye area. A good balm or face oil works wonders for keeping moisture locked in.

• Skip makeup and focus on hydration. Airplane air is drying, so it’s best to let your skin breathe. Before boarding, apply a hydrating serum followed by a rich layer of moisturizer or your favorite face oil. If you prefer to wear makeup upon arrival, keep your skin nourished throughout the flight, and apply just before landing if needed.

• Protect your skin from LED lights and sunlight. Most plane windows are not tinted which means prolonged exposure can lead to skin damage. LED cabin lights have a similar effect, so applying SPF should be a non-negotiable part of your travel beauty routine.

• Flight attendants swear by face mists, and I do too. On long and short flights, I carry a small bottle of rose, vertiver, or jasmine water. Not only does it smell lovely, but it also keeps my skin feeling refreshed and hydrated.

• Don’t forget your hands and cuticles. Air travel can leave them dry and cracked, so keep a travel-size hand cream in your bag and apply as often as needed.

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—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 to 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, jatamansi or nutmeg oil to the crown of your head and temples to encourage relaxation and sleep. can apply them to pillows and bedding as well. You can also mist them onto your pillow or travel blanket. Look for high-quality, USDA organic sources.

6. Make adjustments upon arrival

There are a few simple things I love to do upon arrival to help me reset, feel refreshed, and recover from jet lag.

• Stay hydrated and eat nourishing meals. Continue drinking plenty of water, and if you enjoy them, green juices can be a great way to rehydrate and replenish nutrients.

• Adjust your eating schedule gradually. If you’re shifting time zones, eating smaller portions more frequently in the first few days can help your body sync with local mealtimes.

• Expose yourself to natural light, especially at sunrise and sunset. Sunlight plays a key role in regulating circadian rhythms, helping your body adjust to a new time zone more smoothly. Looking at 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 to you, can help you feel grounded and at home in a new place.

• Practice self-massage (Abhyanga) upon arrival. This Ayurvedic practice deeply nourishes the tissues and has a grounding effect on the nervous system. Choose an oil that best supports your constitution:

  • Vata: Warm, grounding oils like cold pressed sesame or almond

  • Pitta: Cooling, hydrating oils like coconut

  • Kapha: Light, warming oils like almond or sesame

• Prioritize rest. After a long day of travel, adventure, or meetings, schedule extra 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 some of my tips and see what works best for your body.

Here’s to healthy, comfy and safe travels!

Luciana Ferraz