Yes, it’s Holiday time again! How does this happen so quickly? Even with COVID-19, some of us will be traveling during this time of year. Here are some easy steps to stay healthier and feel better when you arrive at your final destination, even if it’s your sofa.

First: get prepared before you board that plane or get into your vehicle. Think in terms of book-ending your trip with healthy patterns that build you up.

  • Hydration is key to feeling your best — drink half your body weight in ounces each day of spring water or filtered water.
  • Eat a veggie-based diet with wild fish and pasture-raised poultry and/or beef.
  • Pack shoes that can be used for walking or working out, like sports sandals or clogs (can double as house shoes too) if you don’t want to pack cross-trainers.
  • Get plenty of sleep — 7-8 hours each night.

Next: when traveling (or not), balance and maintain yourself — minimize compromise!


  • This must be a conscious choice to keep a bottle/glass of water near at hand! Water is the easiest, fastest, cheapest way to feel better almost immediately.

Food and beverages:

  • When flying, eat simple foods/snacks, salads, and open-face sandwiches (minimize the bread). Spicy food/snacks can easily upset your stomach with the increased cabin pressure. Figure out what works for you. Minimize alcohol, salty foods, simple carbs, sweets, and treats.

Wardrobe choices:

  • Pack and wear loose, comfortable clothes and shoes that will allow for some swelling if you are flying. Untie shoes or loosen shoes and avoid tightly fitting clothes and belted apparel.


  • The first night can be difficult to sleep well in a new environment and bed. Minimize alcohol consumption and have a protein snack before bedtime like a hand full of raw nuts for protein.

Exercise and movement:

  • Do something every day: walk, yoga, treadmill, exercise in your hotel room, etc. Keeping yourself in motion will reduce swelling and inflammation, thus keeping you healthier.

After your trip: recuperate, replenish, be gentle for 1-3 days. Focus on re-building and re-instituting those good health habits — remember the other side of the bookend theme.

Leave time to enjoy the Season. Find ways to rest your throat and voice. Herbal teas, throat wraps using oils in a warm towel and diffusing essential oils are soothing ways to nourish your voice and throat. A walk, reading or a cup of tea with someone special can be rejuvenating to your heart and soul.

Happy, Healthy Holidays!