Supporting Your Hormones While Traveling
Here’s a side of traveling you don’t see on social media or you might not consider while planning your next adventure…how your health may be impacted- and let's talk specifically about hormones!
I’m going to be real with you; changes like time zone, environment, food, weather & seasons, social engagements, sleep, and added stress largely affect our hormones. Our body operates on a cyclical rhythm so when we change the cycle, our body tries to catch up. In my experience, while traveling to a new country each month for a year, my menstrual cycle went irregular. Through this, I put more emphasis on prioritizing my health and discovered some unique tips I’d like to share with you:
SLEEP. The obvious! We heal and recover while we sleep. The sooner we can overcome jet lag, the sooner every system in our body starts to regulate.
Before traveling to a new time zone, check the time difference two weeks in advance. Then slowly start to adjust your bedtime and wake time.
Wake up with the sun- allow the sun to fill you with serotonin.
Listen to delta waves to fall asleep at night, wear earplugs, eye masks, etc.
SET UP SHOP. I’ve learned the quicker I unpack and put out pictures or nick-nacks that fill my heart, the sooner I feel grounded. Even if you are just somewhere for a couple of nights, I have found that unpacking as much as necessary is super beneficial. It brings ease to our nervous system to feel grounded, rather than ‘on the go’.
GET YOUR ESSENTIALS. Find the local grocery shop right away and buy your health essentials. I try to have food for at least breakfast- one meal I know I won’t have to eat out.
My essential foods include: avocado, bread, tomato, eggs, banana, Brazil nuts, dates, lemon, and yogurt.
If I am in one place longer I will also buy: apple cider vinegar, maca, cacao, electrolytes, sauerkraut and plan ingredients for meals the first week.
STRESS MANAGEMENT. Traveling can be stressful af sometimes. Your mind is constantly analyzing your new environment for danger, you’re using maps everywhere you go, you’re catching a train or flight, and you’re spending a silly amount of time looking for the perfect restaurant. Managing this stress is crucial. When our cortisol is high, it throws off our estrogen and progesterone.
As often as you can, stop and take deep belly breaths, relax your shoulders, and trust.
Meditate and sit in stillness as often as you can. It might not look like your daily routine, but it's not crazy to meditate in the airport, while you’re waiting for your food, or on the bus.
My other go-tos: yoga, long walks, voice message friends & family, journaling.
MOVEMENT. Within the first couple of days, I will scout out a local gym, studio, or outdoor workout area I will use while I am there. Movement, no matter what it looks like, is a foundational piece for feeling good and having a regular cycle.
HYDRATION. I knew how important water was, but recently came across a study that showed women drinking at least 2L of water rated their menstrual pain significantly lower and were having regular length cycles!!!
Make sure you have a refillable bottle everywhere you go. It's as important as having your phone with you ;)
If you’re somewhere that has unclean water, resort to plastic. I know that doesn’t feel good for the environment but it's the reality of many places in the world. I consciously make it up to the Earth by picking up garbage as much as possible and donating monthly to Charity Water.
Get electrolyte sachets, they will become your best friend.
Spruce up your water with fruits.
EAT LOCAL. One of the best things about traveling is trying fresh local food. A papaya in Brazil tastes completely different than one in America…PLUS it's filled with much more nutrients.
Eating locally helps our body adjust to where we are and in what season we are in. Local food has the most nutrients and, therefore beneficial to our hormones.
OTHER NUTRITION TIPS.
Limit caffeine. It really throws our hormones off, especially if you are ingesting it out of tiredness.
Limit alcohol. Some of my most fun and memorable moments did not include a sip of alcohol, PLUS I woke up feeling amazing and ready to explore the next day.
Have a pre/probiotic supplement to aid in digestion.
Balanced meals. Again obvious, but nutrition is the most important aspect of our cycle. We need a balanced amount of carbs, fats, and protein to support each phase.
When choosing from the menu, choose something that feels supportive. Side salad first!
Keep your blood sugar balanced: ACV before a meal with high carbs or sugars, order a side salad before your main and have a fat alongside a dessert.
I ALWAYS have snacks in my bag. Pack healthy snacks to avoid airport processed junk. My favs are homemade bliss balls, nuts & seeds, and bananas. I’m also the weirdo that will bring avo toast for early morning flights- no shame.
Never go to the airport or bus station, or start a travel day hungry. I’ve traveled with too many people that do that and it quickly turns to hangry. It’s often hard to find the food you’d want.
PERIOD PRODUCTS. I always have a few tampons or pads for emergencies, but my life-changing product has become a menstrual cup. They are environmentally friendly, you can keep in for up to 12 hours, and you become much more connected to your yoni and blood. It’s completely changed my bleeding experience. I also love using period underwear.
My biggest piece of advice is to not be attached to your morning or evening routine, your daily supplements, or anything you deem necessary for your health. This has been my hardest lesson, but I realized my attachment to them was causing more stress than the benefits they would potentially give me at the time. Traveling is meant to be spontaneous and life-changing. Our bodies are crazy adaptable and resilient, trust your body and the experience you are meant to be having. Let yourself go and flow, baby!
With love & excitement,
Jaden
P.S. If you’re coming for a retreat, we got your hormones covered. Each retreat is focused on rebalancing your nervous system. We ease into the week with mindful movement, nutritious foods, relaxing practices, and luxury rest.
