How To Keep Your Hormones Happy Whilst Travelling

I don't know about you, but I want to be able to travel, go on holiday and see the world, without messing up my hormonal health.

I have worked DAMN HARD to regulate my cycle, clear my acne and regrow my thinning hair.


The last thing I want to experience is a bloated belly, a face full of acne and a wonky cycle once I get home from my summer holidays.

Holidays are a time to relax, let loose a little, explore and try local cuisines. But for super sensitive gals, like myself, the combination of airports, dehydration, time changes and new foods can often leave us feeling like we need to recover once we get home!

The good thing is, this doesn't have to be the case!

It IS POSSIBLE to return home feeling healthy and rejuvenated, with some of these simple tweaks and tips!...



Do your research

Do a quick google search about nearby cafe's, restaurants and food shops so that you have places to check out when you get there! I like to search for 'organic' or 'gluten free' places to eat (e.g Gluten free food in Barcelona) then make a list on my phone of the places I like! If you don't have any food sensitivities or major health issues, then have fun and try out all the local cuisines! Eating a wide variety of foods and increasing the diversity of your diet is one of the best ways to strengthen your microbiome (gut bacteria), which is important for hormonal health too!

Visit the local health food store

Find a local supermarket to stock up on filtered water (ideally in glass bottles) to keep in your hotel room. If you are staying in an AirBnB or self catering apartment, purchase some 'staples' like fruits, vegetables and quick snacks to keep in the fridge at your accommodation. If you are in a hotel, request a mini fridge! This will make sure that you are still consuming some healthy foods and fibre, to keep you 'regular'. Constipation is a common issue whilst travelling and out of your normal routine. If you aren't pooping daily, then you will be recirculating 'used' hormones and toxins. Eww!

Ask for what you want

Don't be afraid of asking for the meals you'd like at restaurants. Giving them a call (or email) in advance would be more well received by the staff. If you have intolerances or dietary requirements, let them know and explain to them the types of meals you are able to consume. I find if you ask nicely and give them enough notice (don't ask them at 7pm on a Saturday night!), they are often very happy to cater to your needs. Consuming foods that you are sensitive to (because you don't want to 'make a scene'), can actually throw off your digestive system, make you feel bloated and breakout. It's just not worth it in my opinion! Speak up!

Pack some snacks

For the plane, I ALWAYS bring food with me as even the smell of plane food makes me want to barf. You can totally bring food (this is a common misconception), its just LIQUIDS that you can't, so don't bring smoothies or jars of nut butter because they'll go straight in the bin (how sad). As long as you consume them before you arrive in the other country, it's fine! In your suitcase, bring things such as snack bars, nut butter sachets, protein powder sachets, trail mix, grass fed jerky and 'just add water' tubs of plain oatmeal. These are great to have on hand for those times you may feel your blood sugar levels crashing, as this is super stressful to your body and hormones.



Take naps!

Embrace the siesta, which is enjoyed by locals in many different countries. The travel, time zones and jam packed schedules can leave you feeling wiped out, so having a mid-day nap can help to recharge your batteries. You may naturally fall asleep on the beach or by the pool, but make sure you are in the shade or fully protected with suncream so you don't fry! Your hormones are HIGHLY influenced by sleep deprivation and changes to your circadian rhythm (body clock)

Hydrate, hydrate, hydrate!

Bring your own plastic free water bottle for the entire holiday (just make sure it's empty whilst going through customs at the airport). On the day of your flight, really hydrate your body as flying is very dehydrating. If you are scared that you will need to pee every 20 minutes, book an isle seat! Fill it up each morning with your filtered water from the local store, then stay hydrated all day! Certain health food stores, restaurants or coffee shops will happily refill your water bottle if you ask nicely. This will save you money and is also better for the planet than using single use plastic water bottles multiple times per day. When we are dehydrated, we can often crave more food, develop headaches and suffer with skin breakouts.

Hit the gym

If you wan't to keep your fitness routine whilst you're away from home then check out the hotel gym or nearby fitness classes. This is the last thing that some people will wan't to do whilst on holiday, but for others, this is the best way for them to start their day. If it's part of your daily routine at home, then keeping this up whilst on holiday will likely help your body to adapt more easily. For someone with insulin resistant PCOS, it may be helpful to do some strength training if you are planning on drinking a little more alcohol or eating extra carbs. This isn't to 'punish' your body, but to support it in processing the sugar more easily.

Get in those steps

I LOVE exploring the area whilst on holiday and most days I tend to hit 20,000-30,000 steps, whereas at home my goal is 10,000. This could be one of the reasons why people can maintain (or even LOSE weight) despite eating and drinking more on holiday. That and the stress reduction! Walking is one of the best forms of exercise for our hormonal health as it is low impact, cortisol reducing and allows us to spend more time outside, soaking up the sunlight and fresh air.