Tips for eating and sleeping on international flights

I’m getting asked a LOT of questions about whether you can take food on international flights, what food to take etc. I haven’t eaten plane food for about 15 years, instead preferring to take my own. I average 3-4 international trips a year, so I’ve got plane food down to fine art. It’s easier than you think. 

Before we dive in, I will preface by saying that flying is one of the most unnatural things you can experience - from changing time zones to radiation exposure to the “food” offered on flights to the air you’re breathing, to sitting for extended periods, to broken sleep and to being surrounded by a high concentration of people in a very small area. So this now becomes an exercise in damage control. Is it any wonder you leave the flight looking and feeling like you’ve been in a washing machine?! Hopefully, the tips below will ease the damage and have you bouncing back in no time. 

FOOD.

Yes, you are allowed to take your own food on planes. Liquids (which include tinned food and tubed toothpaste!!!) must be under 100g/ml. Declare anything that needs to be declared at the destination which is typically meat, dairy and eggs. Each destination country is different but this is a good general rule of thumb. The stuff I refer to below that I frequently take into USA goes through without any issues after I declare it. 

Before I leave Australia I buy some fresh fruit and veggies – enough to keep me going for about 2-3 meals depending on the length of the flight. Things like lettuce, capsicum, tomatoes, celery sticks, cucumber sticks, carrot sticks, apples etc. I tend to buy these the day before or the day that I’m flying out so that they remain fresh. When heading back to Australia from overseas I head to the local farmers market or marketplace to buy produce (only if it’s convenient otherwise I just take all non-perishable food detailed below).

Things without pips and that don’t require chopping are easier (e.g. I prefer not to take a bunch of cherries, a large tomato or a block of hard cheese. Instead, I would buy blueberries, cherry tomatoes and pre-cut large chunks of cheese or veggies into smaller pieces). Use common sense. Having said that, I did take an avocado and used a plastic knife to cut it and all was well in the world. 

Non-perishables that are great on planes include:

• grass-fed beef jerky/biltong / air-dried steak. Reputable brands include Kooee, Chief and Barbell. 

• activated nuts or our snack mix which includes goji berries, coconut flakes and dried figs. 

• dried fruit such as goji berries or flaked coconut. 

• nori seaweed (seed oil-free) 

• raw dark chocolate (because our Star Anise Organic Wholefoods sokolata is so pure that it requires refrigeration I buy other brands for international travel with a high cacao percentage and which don’t contain refined sugar or other refined ingredients). 

• Young Living Ningxia Red (60ml sachets) made from whole purred goji berries, pomegranates and plums. This is the world’s highest antioxidant food source and hence a powerful detoxifier. It’s also a great source of wholefoods nutrients and the dark-pigmented fruit promotes sleep. (To purchase YL products please email me as you need an existing account holder to set up a wholesale account for you and it would be my pleasure to do so).

I don’t take tinned fish on flights because the smell can be intense in a confined space and because of the risk of spilling the liquid all over myself when opening the tin. If you do take tinned fish make sure the tin is less than 100g. Ditto yogurt. 

If you’re taking cheese, hard-boiled eggs, smoked salmon or yogurt be sure to eat within a few hours due to lack of refrigeration. I prefer not to bother with these things on the return leg as there are plenty of other sources of (non-perishable) protein that I list above that don’t require refrigeration.

Don’t forget to drink lots of water with a pinch of unrefined salt. I always carry a small container of salt in my handbag when travelling to add a pinch to all my drinking water and sprinkle over my food. Unrefined salt = minerals. 

When flying back from overseas into Australia, note that Australia has stricter laws than most countries in that all food must be declared so try eating as much of it as possible especially all fresh foods on the flight, or else declare it. Bringing in opened packets of goji berries, coconut flakes, chocolate, my activated nuts and UNOPENED Aussie beef jerky back into Australia was no problem for me when I declare it. If the beef jerky was opened they would have confiscated it.

SLEEP.

I sleep poorly on flights so I take a natural melatonin. I like Young Living chewable Immupro tablets or Young Living Sleepessence (To purchase YL products please email me as you need an existing account holder to set up a wholesale account for you and it would be my pleasure to do so) and I wear blue blocking glasses to block out all the blue light which disrupts melatonin production (and hence makes it harder to fall asleep). Young Living oils like lavender or RutaVaLa™ (which is a calming blend of Lavender, Valerian, and Rue) applied topically can support a deeper sleep. I can not sleep if I’m even slightly cold so I wear layers upon layers of warm clothing including 2 pairs of socks and a pashmina. I take a neck pillow too. 

Try to get your circadian rhythm back by adopting the time zone of the destination city as soon as you land even if this means staying up all day when all you want to do is sleep. 

Getting out into the sunshine and grounding your feet in the earth help to adjust your circadian rhythm. 

Quality coffee, raw cacao powder, 100% raw dark chocolate and Young Living peppermint oil all help me stay awake! I always travel with raw cacao powder, raw cacao butter and peppermint oil to make a minty hot choc with boiling water. 

If you must eat the food know that the eggs are probably powdered and hence constitute oxidised cholesterol. Sorry to break that bad boy to you. I would avoid it. The yogurts are typically low-fat and flooded with additives. I personally would prefer to fast than eat plane food (though the fruit salad would be ok if I was pressed to eat something). Still, fasting is not a bad option to get your mitochondria firing…If you’ve made your mind up to eat the plane food then eat it, make peace with your decision and DON’T STRESS ABOUT IT as stress is more toxic than the most toxic food. Got it?!

RADIATION and other lurgies.

A mineral-rich diet goes a very long way in supporting the body after exposure to radiation and other toxins. 

Young Living Melrose essential oil is touted to protect against radiation bombardment - I inhale a few drops in the palm of my hands and apply them topically. 

I also like to rub the almighty Young Living Thieves essential oil blend on the soles of my feet (neat) before boarding, and on my neck and chest (dilute with a natural carrier oil if it feels too “hot” on your skin). I use the Thieves Room Spray or if I run out I cheat and simply dilute Thieves in a small spray bottle of water and use that to spray all around me on the plane and directly on my neck to generally support my system during the flight against any lurgies. Thieves are Young Living’s signature blend and the most copied essential oil in the world. So be on guard for imitators and cheap alternatives. If you want the real deal or want more info on Young Living generally, simply fill out the contact form on this page of my website and I or one of my team leaders will contact you to explain it all to you as you need an existing Young Living member to set up a YL account for you. 

I like to keep things really simple and practical for the average person and not get too fancy with different expensive equipment that reduces radiation exposure because most people can’t afford it or just won’t do it. Travelling healthy shouldn’t be too burdensome or expensive otherwise it becomes a form of stress and, as I keep on saying, stress is more toxic than anything you can put in or on your body. Just do your best to minimise toxic exposure in all its guises and enjoy your travels to the full extent. 

Happy travelling!