Are you travelling this summer? You’ll want to take note of Jess Sepel’s healthy travel tips

'I’ve come up with tips which can make the world of difference while travelling'

By Jess Arrowsmith • 1 month ago • NUTRITION, HEALTH & FITNESS

I love travelling – which is lucky since I do so much of it for my job! I really enjoy visiting different countries and experiencing other cultures, but I’ve definitely struggled with increased food anxiety on my travels in the past, and have found it difficult to maintain a healthy routine.

The truth is, it can be challenging to stay healthy while you’re travelling. Think about airports – they’re teeming with fast-food chains, sugary and processed options. The fresh, healthy options are few and far between. And when you’re in a foreign country, with completely different foods to what you’d reach for at home, it can be really hard to stick to a good routine and make healthy choices.

Throughout all my experience with travel, I’ve come up with some key tips which can make the world of difference to help you stay on track while travelling – just in time for the upcoming holiday season!


This is my secret to success. I carry healthy snacks with me at all times when I travel – and always pack them for long flights as well! Think tamari almonds, fresh dates, protein balls and fruit. Packing snacks means you’re less likely to reach for the high-sugar, high-salt options that are in front of you when you get hungry!


This is so important – when you’re travelling, always carry a water bottle and keep filling it up! It can be all too easy to forget to drink water when you’re out of routine and constantly on the go. Thirst is often mistaken for hunger, and can encourage poor food decisions! Staying hydrated helps with this, and also improves your metabolism and flushes toxins from the body. Herbal tea is also a great option to prevent dehydration – particularly to take on the plane with you!

Supplement wisely!

I love to boost my immune system when I’m travelling – especially if there’s lots of plane travel involved – to make sure I’m energised and feeling my best when on holiday. The JSHealth AM/PM multivitamin has made a world of difference for me, with the AM formula designed to lower stress on the body and boost energy and immunity, and the PM formula created to improve sleep and promote calmness. These vitamins have honestly made me feel a hundred times more energised whenever I travel!

Take a moment to pause!

Spending a few minutes every day doing some deep breathing exercises or meditating can really help balance your nervous system, and signals to your body that it can rest and relax. By doing this for a few minutes every day, you allow your body to repair and rejuvenate, giving it a break from your hectic holiday schedule, and preventing exhaustion and fatigue. It also means you’re more likely to feel rested when you get home, rather than feeling burnt out!


While you’re out of your exercise routine, you can still get your daily burn in by walking everywhere! I love walking between destinations when I’m on holidays – not only does it ensure I get in my exercise, but it also allows me to see more of the culture and country I’m visiting!

Remember, it’s okay to indulge and to loosen up when you’re on holidays!

Try the Italian gelato and the pasta, even if you wouldn’t at home, or treat yourself to the Portuguese tarts and pastries – just do so mindfully! Travelling is about giving yourself a break and changing up your reality – which includes switching up your regular routine. So absolutely, aim to make healthy choices, but don’t be afraid to treat yourself along the way too, and really experience what the amazing cultures around

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Jessica Sepel is a clinical nutritionist, best-selling author, international health blogger and the beloved voice behind JSHealth and @jshealth. She is passionate about helping people overcome fad dieting and disordered eating, having gone through her own struggles with food. Her philosophy is focused around balance, rest and building a healthy relationship with food. She recently launched the JSHealth App, which features a world-first nutrition clinic, hundreds of healthy recipes, a daily meal planner, health guides, body love support and much more.

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