If you're doing any international plane travel this summer, or any sort of plane travel with changing time zones that impact your circadian rhythm (and where your Immune System can take a hit!), there are small, yet HIGH-IMPACT things we can do to help support our gut and Immune System through our adventures!

Whether you're feeling lost as to how to be best prepared, or even if you already do a few things for yourself in this regard, the following tips are sure to provide you some new and invaluable takeaways!

LEADING UP TO DEPARTURE DAY:

• Be sure to dedicate time to online research of food vendors in and around the areas in which your accommodations are located, and/or where you anticipate being for meal time (based on any itinerary-planning you've done).
• Making some restaurant reservations ahead of departure day certainly doesn't hurt! This way, you can shape your day's activities around where you need to be, and when.
• Pack some snacks as space allows, depending on whether you're checking a bag or using carry-on alone, such as:
  • A high-quality protein powder that can be mixed with a bit of ice and water in your water bottle, to fuel you upon waking or to carry you over between main meals.
  • A bag of raw nuts/seeds.
  • RXBARS
    • Simple ingredient list (egg white = protein base).

DURING PLANE TRAVEL:

• Wipe down your seat handles, TV, etc. as you get settled - no need to be touching disgusting surfaces right off the bat!
• Be sure to keep your hands clean, too, and avoid touching your face at all costs!
• Be sure to get up and walk as often as possible, or at regular, hourly intervals at a minimum.
  • Breaks up periods of sitting.
  • Stretch too, if possible!
    • Movement will help support bowel movements and minimize constipation.

UPON YOUR ARRIVAL & DURING YOUR STAY:

• At meal time, ensure you have a protein source accounted for, as this goes a LONG WAY in balancing blood sugar levels and stabilizing energy levels/mood for hours at a time...keeping you fuller, for longer!
• Complement the protein with a few colourful sources of fiber and a source of fat.
• Keep your breakfasts savoury, not sweet, if possible - makes a big difference in how you feel afterwards!
• Seek out a local grocery store upon your arrival, even if you're eating meals out. Grabbing some basics for your hotel or Airbnb fridge also goes a long way, such as some fruit, raw veggies (if tolerated), and nitrate-free/oven-roasted sliced meat/poultry, for example!
• Remember: fiber is what promotes movement through the digestive tract, and the bulking up of stools so they can be passed (along with plenty of hydration). Let's keep those bowels MOVING, and comfortably at that!

UPON ARRIVING HOME:

• We're in a more vulnerable state post-travel, especially with flying and time zone changes in the picture!
• Getting back into the swing of your regular nutritional and hydration routine and prioritizing your sleep/wake cycle activity go a long way in supporting your recovery!
• I like to continue to pump the immune supports (plenty of ideas are shared below!), for the first handful of days upon returning home, so as to bridge the gap in returning to my 'normal'.

*BELOW:

• I've summarized my favourite gut and immune-supportive natural supplementation items that have proven to be very supportive for me during recent travel overseas, long duration flights and a significant time zone difference.
• I hope they provide you some new ideas! *Please do your due diligence with ensuring any of these supports that are of interest to you are suitable for your unique health and medical circumstances (through consultation with your nutrition practitioner or primary medical professional.*