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We all have our amazing at home routines, but what happens when you have to travel for work.  Some of us travel short distances, some long and many often. So what are some amazing things you can do to make sure you’re still performing at the top of your game, after getting off the airplane…


Short haul flights that are less than 3 hours, ok the flight is short BUT you still need to pay attention to a few key things:

  1. Stay hydrated – Most airlines keep the cabin at approximately 10-15% humidity which will cause dehydration.  I always make sure to grab a bottle of water before I board the plane so I have lots.
  2. Stay away from Caffeine – This will enhance dehydration even further.
  3. Blue light – If you are staying overnight in a hotel, black out the blue light.  Put the phone down, use the face cloths to cover any blue or red lights in the room and shut off the TV an hour before shut eye.  Maybe you like to read before you go to bed, keep it similar to your at home routine, but shutting down the blue light cues the body to produce Melatonin.


Long haul flights that are more than 3 hours you are going to want to have some extra tricks up your sleeve, in addition to the rules above:

  1. Have a sleep kit – Make sure you pack well and have a sleep kit that includes the necessities: sleep mask, earplugs, lavender essential oil and noise blocking headphones. If you are on a super long haul you may want to include some Melatonin in your kit to enhance sleep.
  2. Move around – I love aisle seats when travelling because it gives me the ability to get up, do some stretches (without bothering people), and get the blood moving.
  3. Compression socks – this is my new favourite.  I don’t know about you, but when I am on a plane for more than 3 hours my legs start to swell, but compression socks make sure this doesn’t happen.  If you have not tried this little trick, it is a must.
  4. Travel pillow – Don’t forget your travel pillow, it allows you to have a restful sleep without needing a Chiropractor as soon as you land.
  5. Snacks – Sometimes you might get hungry on the plane so bring some snacks.   Dark chocolate, jerky, bananas, nuts, seeds; all great choices and you can usually find these inside the airport before you board!


So the next time you are getting ready to travel, think about all of the things you can pack ahead of time to make your journey a comfortable and successful one.  Whether you are boarding the plane for work, or pleasure, these simple guidelines will let you arrive rested, fuelled and ready to take on what’s next!

Lisa Square
Vykon Supplements founded by Lisa Pitel-Killah, Hair Mineral Analysis Expert & Educator, Board-Certified Holistic Health Practitioner, Functional Diagnostic Practitioner, and multi-time Kettlebell Sport World Champion.  Her animal study includes Holistic Carnivore and Equine Nutritionist and advanced Animal HTMA (Hair Tissue Mineral Analysis). Lisa is the host of the Human Optimization podcast and the co-host of the annual HTMA Virtual Summit, bringing mineral education to the masses.  The science of HTMA can identify exactly what your body, or your animal’s body, needs to thrive.  Customize, simplify, and revitalize life with Vykon.


Sue’s background includes being a two sport athlete in University and a member of Ontario Field Hockey team. She completed her CIS eligibility in College for photojournalism following 25 years as a photojournalist. Supporting two daughters through competitive hockey, Sue discovered her passion for Holistic Nutrition and returned to study at the Institute of Holistic Nutrition, graduating with her Certified Nutrition Practitioner designation. She has a strong passion for supporting people through chronic stress. Sue enjoys time on the water, has her Level 1 SUP certification and recently started racing.


Kailan spent her youth on her family farm; from a young age she developed an interest in how the mental and physical wellness of animals can impact their bonding and performance. After improving the health of her equine companions, she has had some pivotal moments resulting in multiple national championship titles. Her inherent passion for health coupled with her degree in engineering has led her on this journey to help humans and animals alike realize the benefits of optimized health.  

Kailan’s goal is to enlighten others to the resources available, aid in resolving root cause of barriers and breakdown misconceptions surrounding poor behavioural patterns.


Yielding over a decade of professionalism in design and entrepreneurship, Grace is in charge of the many multimedia projects at Vykon. With an Advanced Diploma in Graphic Design, her artistic eye and a flair for creativity brings a unique touch to every project she undertakes. When she’s not working, Grace enjoys trying new recipes, watching movies and spending an afternoon in an art gallery.