Ayurvedic Travel Tips: Nidhi Pandya on making conscious choices while on the go
- Henna Shah
- Mar 11
- 9 min read
Updated: Mar 13
Recently, I had the privilege of speaking with my virtual Ayurveda guru, Nidhi Pandya, whose Saturday morning lives, workshops, and courses have profoundly deepened my understanding and appreciation of the Ayurvedic way of life. Nidhi, an Ayurvedic Doctor based in NYC and the creator of the Inner Climate® Framework, combines 15 years of expertise with a deep understanding of Ayurveda to bridge traditional teachings with the modern needs of women, guiding them as a teacher, coach, and speaker. She is also the author of the transformative self-help and wellness book Your Body Already Knows, available on Amazon (US, UK, and India).
As a seasoned traveler, Nidhi has thoughtfully answered numerous travel-related questions about wellbeing and provided practical Ayurvedic travel tips. Her guidance offers simple yet effective ways to maintain wellness and harmony while travelling.
Table of contents
Travel planning: Nidhi’s packing tips a. A. Must-haves in Nidhi’s cabin bag B. Does Nidhi carry any food from home?
Applying Ayurvedic wisdom to manage our gut health while on the goa. A. Nidhi’s Ayurvedic travel tips for air travel. B. What Nidhi eats while travelling. C. No dehydrated food from home for Nidhi D. Beating constipation while traveling E. Should you take laxatives for a bowel movement while travelling?
Nidhi’s travel skincare routine A. Nidhi’s in-flight routine
Ayurvedic doctor’s advice on what to do when you fall sick while travelling
Nidhi’s travel style
“The reason why I can travel so much with ease is because I have understood how to care for my body while on the go,” says Nidhi.
As a frequent traveler, Nidhi averages 2-4 trips a month, spanning both international as well as domestic travel within the US. Her travels range from work trips to India and the UK to leisurely vacations in the warm climates of South America, and are multi-modal including road, train, and air travel. While she acknowledges the fatigue that comes with frequent travel, Nidhi has mastered strategies to restore and revitalize her body during and after her journeys.
Nidhi’s remains mindful of the purpose of each trip. For instance, during work trips, she prioritizes staying fully focused and uses her downtime to unwind with a massage or a yoga class, rather than trying to explore the destination.
When it comes to vacations, Nidhi beams as she shares, “For me, a relaxed trip includes some physical activity, like a hike, ensuring I get the same quality of sleep I would at home, and attending a local cultural event. And of course, food always takes center stage—I never miss the chance to enjoy a delicious local meal for lunch. That’s it, I don't have to check every monument.”
As a vegetarian, Nidhi gravitates towards tangy and spicy flavors rather than sweet treats wherever she travels. She would totally relish a Gozleme in Turkey and give the Turkish Delights a pass. One of her guilty pleasures is visiting local grocery stores to sample unique chips, allowing her to connect with a place’s culinary culture. From the amaranth and plantain chips in Mexico, to the Yuca chips in Peru, Nidhi embraces these small indulgences to explore the local flavors.
Impact of travel on our doshas as per Ayurveda
“Time zone travel, even if it is within the same country and drastic climatic shifts will always take its toll on our bodies,” says Nidhi.
Traveling across time zones, whether internationally or domestically in large countries like the US, disrupts our body's circadian rhythm, throwing off our doshic balance, as explained in Ayurveda. The pituitary gland, which controls bodily functions, gets confused, causing a reset in our system.
Even during long drives, the constant movement of the base of our spine aggravates Vata, making the body drier and windier, which is why motion sickness sets in and it is especially triggered while looking at a screen, as it strains the ocular nerve and leads to nausea.
Travel planning: Nidhi’s packing tips
“I dont really have an exhaustive packing list. If I forget something, I am not going to the moon! I can always buy it,” Nidhi laughs it off.
Nidhi is a relaxed traveler who takes a mindful approach to packing, rarely forgetting anything because she keeps things simple. She usually carries body oils in her check-in luggage as her go-to moisturizer but opts for more convenient lotions when on a plane.
Must-haves in Nidhi’s cabin bag:
Neck scarf
Eye mask
Light jacket
Tea bags
Headphones
Herbs (Nasya oil, cloves, Shamshamnivati, Suvarnasudshekhar)
Moisturizer
Does Nidhi carry any food from home?
Nidhi generally avoids carrying food from home, staying true to her Ayurvedic belief in eating fresh, local, and seasonal food wherever she travels. The only exception she might make is on the flight for her onward journey, as airline food doesn’t always cater to everyone's preferences.
Applying Ayurvedic wisdom to manage our gut health while on the go
"Air travel disrupts your gut’s microbiome almost instantly," Nidhi explains. "The gut becomes more windy, which is why many people experience discomfort, and overall, the body becomes drier, leading to skin and even eye irritation."
One non-food related tip from Nidhi for your gut health before getting onto a long flight is indulging in Abhyanga (self-massage) to pacify the Vata dosha, or, if time doesn’t permit, opting for a foot massage at the airport. This helps moisturize the body from the outside in and calms the body before travel.
Nidhi’s Ayurvedic travel tips for air travel
Pre-flight: Nidhi enjoys a warm meal like porridge or oatmeal before flying, avoiding refined flour to prevent discomfort during the flight.
At the airport: She prefers eating something fermented to support her gut microbiome, such as homemade dhokla, olives fermented in vinegar at an airport lounge, or idli if at an Indian airport. This follows the traditional Indian practice of carrying fermented pickles while traveling.
In-flight: Nidhi swears by sipping warm tea throughout the flight. Though wary of airline food, she occasionally opts for bread and butter on longer flights.
Post-flight: Upon arriving in India, Nidhi enjoys Chhaas (buttermilk), a fermented drink and elsewhere, she drinks Chamomile tea to rekindle her digestive fire.
What Nidhi eats while travelling?
“If you have everything on that lavish breakfast buffet, it is going to leave your gut really unhappy,” says Nidhi. Breakfast: Nidhi avoids overeating at breakfast buffets, limiting herself to 1-2 items, often choosing rice congee or porridge. Lunch: This is the heaviest meal of the day, where she indulges in her favorite foods. Dinner: Nidhi prefers eating an early, light dinner, such as cooked vegetables or soup, and sometimes skips it entirely if not hungry, helping her maintain gut balance.
Reflecting on her travel habits, Nidhi shares, “There may be times when I wake up late, start with warm tea, have a hearty brunch, and then a 5 pm dinner.”
No dehydrated food from home for Nidhi
Nidhi disapproves of dehydrated foods often carried by vegetarians and Jains from India while travelling abroad, calling it “removing the prana from the food and trying to reinsert it,” likening it to putting someone in a coma and expecting them to revive. She advocates for staying in AirBnBs and cooking with fresh, local produce sourced from grocery stores instead.
Beating constipation while traveling
Nidhi advises eating easily digestible foods in the first two days of travel to help settle the gut, drinking warm fluids, and avoiding spicy, fried food and cheese. If you’re outside of India, opt for sourdough bread with olive oil to aid digestion.
Should you take laxatives for a bowel movement while travelling?
Nidhi warns against taking laxatives immediately after air travel, as they can harm the gut microbiome. She suggests waiting a few days before using them, if necessary. Instead, she recommends a spoonful of olive oil an hour after dinner to naturally lubricate the gut and help with a bowel movement the next morning.
Nidhi’s travel skincare routine
“Oil is my skin’s food,” says Nidhi as her skin glows on my screen. Nidhi follows a simple yet effective skincare and haircare routine while traveling:
She uses a cleansing oil to remove makeup at the end of the day, and generally avoids soap.
Nidhi recommends wearing mineral sunscreen while traveling, especially when spending time outdoors.
After sun exposure, particularly in tropical destinations, she makes a face mask using aloe vera gel and almond flour, which she carries from home.
As Indian skin is prone to tanning, she squeezes out the juice from a slice of lemon and gently rubs the peel on tanned areas to de-tan them.
For her hair, Nidhi regularly enjoys a head massage at many of her travel destinations, which helps pre-condition her hair before washing.
When spending the day at the beach, she generously applies coconut oil to both her skin and hair before swimming, as it serves as a protective barrier.
Nidhi’s in-flight routine:
Meditating, even if it leads to dozing off
Practicing Anulom-Vilom (alternate nostril breathing)
Applying Nasya (medicated oil) to her nostrils to boost immunity and restore moisture
Sipping warm tea while awake
Placing a clove in her cheek pocket during naps
While jet lag is a physical phenomenon, Nidhi believes it's more mental in nature. She advises against comparing your home clock to the destination clock upon landing, as this helps the body adjust more naturally. If feeling fatigued, she continues Anulom-Vilom breathing through her travel days.
Pro Tip: To reset your body’s clock, Nidhi recommends getting exposure to the sun and daytime noises as soon as possible upon arrival. You can also use this technique when you return home. Just be sure to avoid blue light exposure at night to prevent further disruption.
Ayurvedic tips on how to avoid jet lag
“I travel to India from New York around 4-5 times a year. My biggest tip to beat jet lag is to not look at the time while on the plane. Where I land, that's the time of day for me,” says Nidhi.
Nidhi has a well-established in-flight routine that helps her maintain balance and comfort. She normalizes her time in-flight by working and napping as if she were in the comfort of her own bedroom. To enhance coziness, she wraps a scarf around her neck throughout the flight and uses an eye mask when napping.
Nidhi’s advice for when you are travelling on your period
Nidhi shares some practical travel tips for women, particularly when managing your period during travel:
If you're at a tropical destination, Nidhi recommends avoiding getting into the water while on your period. While it’s acceptable occasionally, it should not be a regular practice, even with a tampon.
When in a European country and walking is inevitable, Nidhi suggests going with the flow without stressing. However, if possible, choose a more relaxed option like spending the day cafe hopping or taking a guided tour where you're driven around in a coach.
She also advises against getting a massage while on your period, as it can be uncomfortable and not be ideal for your body during that time.
Ayurvedic doctor’s advice on what to do when you fall sick while travelling
Here’s Nidhi’s easy-to-follow protocol if you're feeling unwell while traveling:
Sip on chamomile tea throughout the day, aiming to drink warm water rather than plain water.
Eat light and go easy on your gut, opting for smaller meals.
A rice-based dish is ideal for your meals when you're feeling under the weather.
Avoid fruits and juices to prevent taxing your digestive system.
Prioritize rest and ensure you don’t compromise on sleep.
If you have a cold, inhale steam from a hot water kettle in your room.
Other remedies for a cold or a viral include saltwater gargles and asking the hotel for ginger juice with honey, which can be consumed up to three times a day.
Nidhi’s tips on travelling with kids
“Ensure your kids do not compromise on their sleep while travelling. Kids literally heal when they sleep, their bodies grow while asleep,” says Nidhi. Here are some of Nidhi's basic recommendations for traveling with children, drawing from her experience as a mother of two daughters:
For babies, carry a rice cooker or portable stove to prepare familiar foods. With older children, however, it's best to let them explore and enjoy local flavors.
At restaurants, allow kids to indulge in their favorite pastas and pizzas for lunch, but retain the veto as the parent for their dinner choices. A rice-based dish, like a Thai curry with rice, once a day or every other day is a good choice.
Boost their immunity by giving them ginger juice with honey every other day.
When they get in the pool, prioritize drying their hair as soon as they are out, as children are more susceptible to catching a cold.
If they crave cold drinks, don’t deprive them, but allow them to enjoy it during the daytime, especially around lunch.
Encourage a habit of ending the day with warm water or a mild warm tea.
Overall, Nidhi emphasizes making rituals fun and glamorous rather than imposing them as strict rules, so children are excited to follow them.
Last word: Your Body Already Knows by Nidhi Pandya
“If you want to enjoy travelling, then you cannot sweat the small stuff. I rarely say that I would need a vacation from a vacation as I do reserve leisure hours for myself everyday. Each day you should do something that you would do on vacation, even if it is only for a few minutes,” says Nidhi as we concluded our conversation.
Nidhi has shared a wealth of Ayurvedic travel tips and intuitive wisdom for staying balanced while on the go. To dive deeper into her insights, I highly recommend picking up her book Your Body Already Knows and making Ayurveda your first language. To follow her journey and stay connected, be sure to follow Nidhi on Instagram (@my_ayurvedic_life).
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