Om and welcome.
My name is Debbie.
As a traveler,
Nutritionist,
And yoga instructor,
I understand the challenges of maintaining balance amidst long flights,
New environments,
And shifting schedules.
Embarking on travel adventures brings excitement,
But it can also disrupt our routines,
Particularly when it comes to sleep,
Nutrition,
Digestion,
And maintaining a sense of well-being.
In this audio,
I'll share practical tips to support your physical,
Mental,
And emotional health during your travels.
From managing jet lag to staying hydrated and incorporating yoga,
These strategies aim to make your journey smoother and more enjoyable.
So feel free to pause the audio so you can grab a pen and a paper and take down some notes.
Tip number one,
Staying hydrated.
Flying is extremely dehydrating and you'll be doing yourself a big favor if you carry a large bottle of water with you.
Remember that certain beverages are additionally dehydrating to the body like caffeine,
Soda,
And alcohol.
You can also carry trace mineral drops with you to add to your water or sea salt to add a pinch to your water,
And this is going to help with overall electrolyte balance and optimal hydration.
And of course,
Incorporating fruit juices.
Tip number two,
Consuming antioxidants during your flight.
Carry a few pieces of fruit on the plane so you can feed your body with nutrients throughout the journey.
You just want to make sure that the sticker is still on your fruit or you might not be able to take it with you.
You can also get a healthy dose of antioxidants by drinking orange juice before and during your flight.
Tip number three,
Practicing pranayama for five to ten minutes each morning.
The yogis survive off very little sleep due to the meditation practice and especially the pranayama.
These breathing exercises bring extra oxygen into the blood and brain,
Remove extra carbon dioxide,
And improve the flow of prana and energy within us.
You can practice two to three rounds of kapalbhati and five to ten rounds of alternate nostril breathing.
Tip number four,
Sun salutations.
Hatha yoga has a special focus on the flexibility and health of our spine,
Our energy center.
Just a few minutes of sun salutations each morning will wake you up and work wonders for your energy and clarity of mind.
No flexibility required.
And for an easier spinal focused energizing practice,
You can do about two minutes of cat and cow stretching.
Tip number five is a yoga posture called viparita krani or legs up the wall pose.
So you would simply lie on your back whether on the floor or in bed and stretch your legs up against the wall or the headboard.
So with your legs straight and your feet hip width apart.
You might like to place a cushion under your hips or under your head for more support.
This is the simplest and most effective asana for reducing the effects of jet lag.
Fresh blood and fresh nutrients are carried to the lower body,
The brain and spinal cord.
Lymphatic flow and digestive function are improved and the effect of deep relaxation will help you to fall asleep.
So you can do this for five,
10,
15 minutes.
I like to do it before bed.
Tip number six is sun exposure first thing in the morning and as much as you can avoiding harmful artificial blue light,
Especially after sunset.
This will do wonders for your body's circadian rhythm or your internal clock,
Benefiting your metabolism,
Energy levels,
Hormones and sleep.
Prioritize morning sun exposure even if just for one minute,
Not through glass but directly on your skin and to your eyes.
And of course daily sun exposure whether it's 30 minutes or 60 minutes depending on your tolerance.
You also want to avoid blue lights especially after sunset.
You can use lamps to avoid any bright lights in your space after sunset,
Turn the brightness down on your phone or wear red tinted blue light blocking glasses.
Now you may have heard that melatonin can be helpful for jet lag yet if we're supporting our circadian health through the correct sun exposure we're supporting our bodies in naturally producing melatonin and of course avoiding the artificial blue light especially after sunset is a big part of that.
Tip number seven,
Eating blood sugar balancing meals.
Sleep deprivation can disrupt the hormones which regulate our appetite causing us to feel more hungry and less likely to feel full.
Also increasing our craving for carbs.
Regulating your metabolic health by eating protein with each meal,
Ideally protein,
Carb,
Fat with each meal and avoiding snacks and processed foods will do a great deal for your overall energy and your mood,
Your sleep.
For more info on this I have an audio which is all focused on blood sugar balancing you can check that out.
Tip number eight,
Supplementing magnesium bisglycinate with dinner.
Magnesium is a muscle and brain relaxant supporting you in falling asleep and improving overall digestion and elimination.
It's also an antioxidant and a co-factor for numerous other enzymatic reactions in the body.
This is one supplement that I will always take and I will recommend for all my clients to take.
Now bonus tip,
A meditation practice means that less sleep is required.
During sleep our bodies receive a relaxation for the body and the mind.
So if you're creating this mind-body relaxation you'll receive many of the benefits of sleep and feel very fresh.
There's no need to be worried over a night of not sleeping well if while lying in bed you could simply practice deep nostril breathing,
Relaxing your body and focusing on the observing the play of physical sensations arising and falling in the present moment,
Relaxing your mind.
So this is just something to keep in mind if you're not able to fall asleep and if you're lying in bed feeling some anxiety about how you might feel the next day.
Remember whether you're soaring across time zones or embarking on a short getaway,
Prioritizing your well-being enhances every aspect of your travel experience.
By incorporating these simple yet effective strategies into your journey you'll not only conquer jet lag but also cultivate a deeper sense of vitality and wellness.
So as you venture forth into the world may your travels be infused with wellness allowing you to embrace each moment with energy,
Clarity and joy.
Safe travels and may your adventures be as enriching as they are unforgettable.
