Hormone health while traveling

Maintaining hormone health while traveling can be challenging due to changes in routine, time zones, and dietary options. Here are some tips to help you keep your hormones balanced during your travels:

Diet and Nutrition

  1. Stay Hydrated: Drink plenty of water to support overall health and hormone balance. Add in electrolytes to boost immunity and hydration. My favorite is the hydrate and detox from Hugh and Grace.
  2. Healthy Snacks: Pack nuts, seeds, fruits, and protein bars to avoid unhealthy airport food and fast food. I love Chomps grass fed meat snacks!
  3. Balanced Meals: Aim for meals that include healthy fats, lean proteins, and complex carbohydrates to keep your blood sugar stable.


  1. Consistent Sleep Schedule: Try to go to bed and wake up at the same time each day.
  2. Combat Jet Lag: Adjust your sleep schedule gradually a few days before traveling to match your destination’s time zone. Find more sleep tips here!
  3. Create a Restful Environment: Use earplugs, sleep masks, and white noise apps to improve sleep quality.

Stress Management

  1. Practice Relaxation Techniques: Deep breathing, meditation, or yoga can help reduce stress. I love using Apple music for positive affirmations as they have a playlist to run through. I also like doing a breathing exercise that is inhale for 5 seconds, hold it for 5 seconds, and let it out for 5 seconds. You can do this multiple times, as much as needed.
  2. Stay Active: Incorporate physical activity into your day, such as walking or using the hotel gym. Body weight exercises and stretching are things you can no matter where you are.
hormone health while traveling tips
minimize stress during travel


  1. Adaptogens: Consider supplements like ashwagandha or rhodiola to help your body manage stress.
  2. Magnesium: Use magnesium supplements to help adjust your sleep cycle and relax your body and muscles. I love the magnesium supplements from Hugh and Grace.


  1. Maintain Regularity: Stick to your regular routine as much as possible, including meal times and exercise.
  2. Limit Alcohol and Caffeine: Both can disrupt sleep and hormone balance.

Exposure to Natural Light

  1. Sunlight Exposure: Get plenty of natural sunlight to help regulate your circadian rhythm.
  2. Use Light Therapy: Consider a portable light therapy device if you’re traveling to a place with limited daylight.

Personal Care Products

  1. Avoid Endocrine Disruptors: Use natural personal care products free of harmful chemicals like parabens and phthalates. A few brands are OSEA, Hugh & Grace, Tower 28, and Crunchi. Some of these products are even TSA friendly as they are less than 3 oz.

Medical Support

  1. Consult a Professional: If you have specific hormonal concerns, talk to your healthcare provider before traveling.

By planning ahead and making mindful choices, you can help maintain your hormone health while traveling. Safe travels!

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