Flying (particularly long-haul) is one of the most demanding things we can do – as humans we were simply not designed to be eating, sleeping and moving through the air at 500 mph in a tin can at 35,000 feet. It is no wonder we find it has an effect on the balance of our mind and body!

Here are five very simple tips to stay balanced and healthy and get the most out of your travel time:

1. Rest is the key – get as much as you can on the flight.

Often people find it difficult to sleep on planes because the environment is not so comfortable – for many, getting horizontal is just not an option.

Flying in a plane is extremely tiring as the body tries to deal with lack of sleep, different time zones and pressurized air in the cabins. One of the best jet lag busters is meditation because of the deep rest it delivers – much deeper than normal sleep and you can do it easily while sitting up in a chair.

2. Stay hydrated to refresh the mind and purify the body.

And by hydration, I mean water! The absolute best way to hydrate is to drink hot water. Avoid icy drinks and instead ask the flight attendant for plain hot water. It is the fastest way to flush the body of toxins and rehydrate. It is a fact that warm water is absorbed far more quickly by the body than cold drinks.

3. Keep the circulation going by moving every hour or two.

A gentle walk up and down the isle every hour or so helps to keep the circulation fresh – this assists in removing toxicity and avoids stagnation in the circulatory system. You’ll feel fresher and less bloated when you get to your destination.

4. Eat lightly…even better, don’t eat at all.

Strong digestion is the key to good health and we humans were not designed to digest at 35,000 feet. When you don’t digest your food well, toxins and impurities build up in the system leaving you feeling sluggish and heavy. Overtime, the by-products of a weak digestive system lead to more serious illnesses. Where you can, avoid eating much on the flight. Best to eat before the flight when you have two feet on the ground – that way the body will not be straining to digest all that processed airline food.

5. Try a gentle breathing exercise to relieve anxiety and stay calm.

For many the whole process of travel creates a lot of stress – long queues and security measures are enough to get you worked up before you even get on the plane! When you are settled in your seat try this simple breathing exercise to restore some inner calm. Close the eyes and breath deeply through the nose. Let the slow, steady rhythm of your breath set the pace. We tend to breathe through our mouth when we are stressed – five minutes of gentle breathing in and out via the nose will settle you down, leaving you relaxed and calm and ready to enjoy your flight.