Hello Reader

Last week, my family and I were in New York. For me, there is always a sense of familiarity when travelling back to the States. Although I am from California, New York is also a special place for my husband and I. And it was wonderful to be able to share those stories and memories with our children. along with creating new shared experiences.

Food is not the same in America - quality of ingredients are often poor, portions are generally massive, and lets not forget all the high fructose corn syrup! But that did not stop me from enjoying some of my favourite "American-style" foods. For example, I loved having an everything bagel with cream cheese and when I saw a Panera whilst walking back to our hotel, I stopped immediately and ordered my favourite mediterranean veggie sandwich which totally hit the spot (IYKYK). It brought a sense of satisfaction that I am still glad that I seized the opportunity because I did not see another Panera after that.

Food is meant to be enjoyed and after all, I was on holiday. We had a great time exploring the sights and on average we walked about 20,000 steps a day - even the kids! This was a different holiday than our usual cottage breaks or cruises. Although we indulged on food and many experiences, we actually did not intend to walk so much - it just happened. Holidays can be about indulgence, but it does not have to disrupt all your healthy habits.

Holidays often result in disrupted routines, unfamiliar foods, long flights or car journeys – all of which can take a toll on your energy, digestion, and overall wellbeing.

But staying healthy on the move doesn’t need to be complicated.

Here are six practical tips to help you stay well while travelling – so you return home feeling refreshed, not run-down (all of which my family and I tried to incorporate).

1. Eat More Fibre-Rich Foods

Travelling often means eating out more, and let’s be honest – restaurant meals tend to be lower in fibre than home-cooked food. This can lead to sluggish digestion and constipation, especially when combined with long periods of sitting.

Aim to include some high-fibre foods daily such as:

• Fresh fruits like apples, pears or berries
• Raw vegetables like carrots or cucumbers as snacks
• Wholegrains such as oats, brown rice, or seeded crackers
• Legumes like lentils or chickpeas if you’re cooking for yourself

If you’re not sure what will be available, consider packing a few easy-to-carry fibre boosters, such as flaxseed sachets or oatcakes.

2. Stay Hydrated (More Than You Think You Need To)

Travelling – especially by air – can be very dehydrating. Even mild dehydration can affect your energy levels, mood, digestion, and immunity.

Make it a priority to drink water throughout the day. Keep a reusable bottle with you and aim to sip little and often. If you’re flying, drink extra water before and during the flight. Herbal teas can also count towards your fluid intake and support digestion while travelling.

Avoid overdoing coffee or alcohol – both can increase dehydration.

3. Keep Moving (Even a Little Helps)

It’s easy to get stiff and lethargic on long journeys or packed itineraries, but movement is key for keeping circulation, digestion, and energy levels healthy.

Here’s how you can stay active while travelling:

• Take short walks at airports or motorway stops
• Use stairs instead of lifts whenever possible
• Add in some light stretching in the morning or evening
• If you’re on holiday, explore places on foot or by bike

Even 10–15 minutes of intentional movement each day can make a big difference.

4. Prioritise Sleep (Your Body Will Thank You)

A new environment, different time zone, or disrupted routine can affect your sleep. But good rest is essential for immunity, digestion, and stress regulation.

Simple ways to support sleep while travelling:

• Stick to your usual sleep schedule as much as possible
• Avoid screens 1 hour before bed
• Use an eye mask and earplugs in noisy or bright places
• Limit caffeine after mid-afternoon

If you're crossing time zones, exposure to natural daylight in the morning can help your body adjust more quickly.

5. Support Your Immunity Naturally

New environments can expose you to different bugs and bacteria. Keep your immune system supported by:

• Eating a colourful variety of fruits and vegetables
• Including fermented foods like plain yoghurt or sauerkraut, if available
• Practising good hand hygiene (especially before eating)
• Manage stress – deep breathing, walking, or journalling can help

If you’re prone to catching colds while travelling, consider packing a few immune-friendly supplements such as vitamin C, zinc, or probiotics (always check with your practitioner if unsure).

6. Be Gentle with Yourself

Remember: health is about balance, not perfection. It’s completely okay to enjoy new foods, relax your routine, and take a break from your usual structure. What matters most is tuning into how your body feels – and making choices that help you feel your best.

Even if you only follow one or two of these tips, you’ll be doing your body a big favour when travelling.

Health & Happiness,

Varsha

P.S. Have you signed up for Holistically Healthy membership yet? Its been wonderful to see so many of you on the inside and getting my weekly members only newsletters. We are now half-way through the anti-nutrient series and I will soon be announcing the next series. Sign up today!

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