BEFORE YOUR FLIGHT

24 hours before flight preparation – nutrition and rest

Get a good night’s restThere is no doubt the travel planning and preparing is stressful and mentally draining. Frequent business travel was already tough, now we have the added stress of potentially getting seriously ill. Mental stress is just as exhausting as physical exertion so make sure you get a good night’s sleep before your flight to ensure you are physically and mentally strong. Try and go to bed an hour earlier than normal, avoid drinking at least 2 hours before you lay down and try to avoid screen time. Yes! We’re saying grab a bedtime book.Plan and prepareBeing uncertain in an unfamiliar situation is a common cause of anxiety. Take some time the night before your flight to plan ahead and prepare yourself for the new travel experience. It is likely that you will have received some communication from the airport and the airline you are flying with about new protocols surrounding travel and the airport journey. Read these carefully so you can be prepared and know what you need to do when you arrive at the airport. All airlines tickets are likely to be digital (i.e. on your phone). Add them to your Google or Apple wallet ™ for easy and constant access and make sure to charge your phone.Have some stress relieving techniques on handWhile planning ahead and preparing will help reduce travel stress, it won’t completely erase it. The airport experience is going to be different and for frequent travelers that are set in their routines, this can be a scary thought. Have a set of breathing exercises on hand to help reduce stress and do them whenever you start to feel overwhelmed. By breathing mindfully we can calm our racing thoughts and then reassess the situation with a clear and calm mind. There are a number of meditation tools in the Sanctifly app, check out videos under the relaxation tile.Eat a good meal before you leave for the airportFor many travelers, eating is the only enjoyable thing to do at the airport. Many wait until they get to the airport and through security to fuel up for the trip. This experience CANNOT be relied upon in the near term. The healthiest thing you can do when it comes to eating and traveling is to eat well the day before and the morning of, before you head for the airport, and fast while you are on the road. This strategy will ensure you have control over what you are eating (you won’t end up eating an unhealthy burger and chips because that’s all that was available post security). And it will give you more control over where you spend your airport downtime as you can avoid the food court and other high traffic areas.

What to pre-pack to eat (that I can bring on the plane)

Just because you don’t eat a full meal at the airport doesn’t mean you can’t eat anything at all. Pack some snacks so that you don’t get hungry at the airport or on the plane. When choosing snacks to bring with you here are some things to considerCan this food be brought through security?
Almost all types of food can be brought through security, however the closer the food is to liquid form, the more restrictions are applied. Anything that can be spread, poured or sprayed is considered a liquid or gel and is subject to relevant security restrictions. You can still bring them, just not more than 100 ml.Will I be able to bring this through security when I arrive?
The idea behind bringing snacks with you while traveling is that you will eat them while on the plane and arrive with an empty bag. However, this may not always be the case. Before you pack your snacks, check the laws for bringing food into the country you are traveling to. As a rule of thumb when traveling outside of a common agriculture area (e.g. EU or US), then any fresh food, fruit or meat should be disposed of before passport control and customs – or you could get held up over a banana!Eating with your hands
The most obvious types of snacks to bring with you on the plane are fruit, nuts and a sandwich. However, we need to be more conscious about what we are touching and how we could be potentially transmitting germs from our hands to our mouths. So, pack your snacks well in zip lock or sealed plastic and please wash your hands before you snack. Here are 3 options for snacks you can bring with you on the plane that are filling and nutritious and don’t require you to touch the food when eating.

Granola bar
Orange and Bananas (and other fruits that you only touch the skin and do not eat it)
Pre-packaged single serving nuts and seeds

What to pack in your carry on

Health and wellness has become top priority for travelers, airlines and airports. Make sure you add these items to your packing list, so you won’t forget them on your next flight.

Hand sanitizer and disinfectant wipes
Airports and airplanes can be breeding grounds for germs. Hand sanitizer will be readily available to you throughout the airport, but make sure to pack your own so you have control over when you clean your hands. Keep a travel-sized 100 ml hand sanitizer with at least 60% alcohol content to clean your hands when soap and water are not available. Disinfectant wipes are another handy item to have in your carry on so you can wipe down your seat and surrounding area before you sit down. While is likely that airlines will implement strict sanitation protocols between flights and your seat is perfectly sanitary, for peace of mind it can be good to do it ourselves.
Supplements
A strong and healthy immune system is vital for staying fit and healthy. Add some supplements to your travel routine to help boost your immune system while on the road. Vitamin A, C and D are great for helping to protect your cell walls and strengthen your immune system. Iodine is vital for thyroid health which helps your body’s metabolism and energy creation. Your body needs high and healthy energy levels to fight infection. Hydrochloric acid (your stomach acid) helps kill any pathogens that make it to the stomach. This is especially helpful if you are eating lots of different and unfamiliar foods.
Before your next trip head to your local health food shop and ask for a combined supplement that will work best for your needs and add it to your packing list.
Reusable Water Bottle
Staying hydrated is crucial while traveling, as air travel can lead to dehydration due to the low humidity levels in the cabin. Bring a reusable water bottle that you can fill up after passing through security. Opt for a bottle with a built-in filter if you're concerned about the quality of tap water. Having your water bottle handy will also reduce your reliance on single-use plastic bottles, which is better for the environment.

AT THE AIRPORT

Where to spend your time?

The most anxiety inducing aspect of going to the airport, especially during holiday times, are the crowds. Airports are busy places , it is near impossible to avoid close contact with multiple people. Finding a quieter space to spend your airport downtime can help to relieve some of that anxiety and tension and make for a more pleasant experience. Here are some options you can look for next time you are at the airport.Empty gatesEmpty gates or gates that do not have a flight leaving for a few hours are great options for a bit of space at the airport. You will probably need to walk a little further away from your gate than you are used to, but once you keep track of how long it takes to walk back and the time, you won’t miss your flight. Take advantage of the extra space and do some stretches to help prep your body for your flight. The Sanctifly app has lots of stretch routines you can follow. Find them under the ‘Videos’ tab.Prayer/multi faith roomsThese are often quiet, underused areas and are the perfect spot to get some space at the airport. You don’t need to be religious to use the prayer/multi faith room, most are non-denominational spaces where travelers are encouraged to sit, relax and reflect in silence before their flight. You can find out if the airport you are traveling through has a prayer/multi faith or meditation room in the Sanctifly app. Click on the ‘meditation/yoga’ icon on the app home screen for more details. If you have a long layover, leave the airport terminal. Head to a local park and enjoy the fresh air away from the busyness of the airport. Most airports will have a suitable outdoor space within a few minutes of the airport. Avoid the crowds altogether and go for a walk in the park or just find somewhere to sit and enjoy being out in nature during your airport downtime. You can find information and directions to parks close to the airport in the Sanctifly app.Travel is an interesting experience for all of us. Sanctifly is committed to helping travelers have a safe, healthy and stress free journey.

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Before your trip: How to prepare for your flight

BEFORE YOUR FLIGHT

24 hours before flight preparation – nutrition and rest

What to pre-pack to eat (that I can bring on the plane)

What to pack in your carry on

AT THE AIRPORT

Where to spend your time?

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