Cao Cristales isn’t easy to reach. It requires international flights, domestic flights, boat rides, long hikes, basic accommodation, and adaptability.

Imagine a river that looks like a liquid rainbow. Where the water flows over rocks painted in red, pink, yellow, green, and blue. Where nature creates a colour palette so vivid that photos look Photoshopped but are 100% real. Welcome to Caño Cristales in Colombia—the River of Five Colours, often called the most beautiful river in the world. Located in a remote corner of Colombia’s Serranía de la Macarena National Park, this 100-kilometre river transforms into a stunning natural wonder between June and November each year. The colours come from an endemic aquatic plant called Macarenia clavigera that blooms in brilliant red and pink, mixing with yellow sand, green algae, blue water, and black rocks to create this otherworldly spectacle. For decades, this natural treasure was off-limits due to Colombia’s civil conflict. But since 2009, the region has opened to tourism, and now travellers from around the world make the journey to witness what locals call “the river that escaped from paradise.” For Indians seeking bucket-list nature experiences beyond the usual European circuits or Southeast Asian beaches, Caño Cristales offers something genuinely unique. It’s remote, it requires effort to reach, and it’s only accessible half the year. But that’s exactly what makes it special.

How Does a River Have Five Colours?

The magic happens thanks to a unique combination of factors that exist nowhere else on Earth quite like this.

The Star: Macarenia clavigera

This endemic aquatic plant grows only in this region. It attaches itself to the riverbed rocks and, under specific conditions, blooms in brilliant shades of red, pink, and magenta. The plant needs several things to thrive: crystal-clear water (so sunlight penetrates), moderate water flow (too fast washes it away, too slow doesn’t provide nutrients), and specific temperature ranges.

The Five Colours Explained:

1. Red and Pink: From the Macarenia clavigera plant in full bloom
2. Yellow: From the sandy riverbed visible through crystal-clear water
3. Green: From algae and moss growing on rocks
4. Blue: From the sky reflected in deeper pools
5. Black: From the volcanic rocks on the riverbed

Why Only June to November?

During Colombia’s dry season (December-May), water levels drop too low and the plants don’t get enough nutrients. During the wet season (too much rain), the current is too strong and washes away the blooms. The sweet spot is the transition period between wet and dry seasons when water levels, sunlight, and temperature align perfectly. Peak viewing is July-September.

How to Reach Caño Cristales

Getting here requires commitment, but that’s part of the adventure.

Step 1: Reach Bogotá, Colombia

From India: No direct flights. Most routes connect through Europe (Madrid, Frankfurt, Amsterdam) or North America (New York, Miami, Houston) to Bogotá. Total journey time: 24-30 hours with layovers.

Airlines: Air France, Lufthansa, KLM, Avianca, LATAM

Visa: Indians need a Colombian tourist visa. Apply at the Colombian Embassy in New Delhi with a passport, photos, bank statements, hotel bookings, and return tickets. Processing takes 10-15 days. Visa fee is around ₹5,000-7,000.

Step 2: Bogotá to Villavicencio

From Bogotá, you can fly or take a bus to Villavicencio (4-5 hours by road, 30 minutes by flight). Most tour packages include this transfer.

Step 3: Villavicencio to La Macarena

By Air (Only Option): Small charter flights operate daily during tourist season (June-November) from Villavicencio to La Macarena. Flight time: 50 minutes.

Important: There are no roads to La Macarena. Flying is the only way in and out. Small propeller planes carry 12-20 passengers. Book through tour operators as individual tickets aren’t available.

Step 4: La Macarena to Caño Cristales

From La Macarena town, it’s a 30-45 minute boat ride on the Guayabero River followed by a 20-minute walk to reach Caño Cristales entry points.

Key Point: You cannot visit Caño Cristales independently. All visitors must go with registered tour operators, licensed guides, and groups. This protects the fragile ecosystem.

Where to Stay

Accommodation options are basic but clean. This isn’t a luxury resort destination, it’s an eco-tourism zone focused on conservation.

In La Macarena Town

Budget (₹1,500-3,000/night):

• Basic guesthouses and hostels
• Shared bathrooms, fans (no AC)
• Simple but clean
• Examples: Hostal Macarenia, Casa del Turista

Mid-Range (₹3,000-6,000/night):

• Small hotels with private bathrooms
• Basic amenities, hot water
• Some have generators for electricity (town has limited power hours)
• Examples: Hotel Macarena Real, Posada Turística Manigua

Important Notes:

• La Macarena has about 5,000 residents. Tourism infrastructure is developing but still basic.
• Electricity is limited (usually 6pm-midnight from generators).
• No ATMs work reliably—bring cash in Colombian pesos.
• No international restaurants—expect local Colombian food.
• Wi-Fi is slow or non-existent.

What to Expect:
Think of it as a remote village experience rather than a hotel stay. Rooms are simple. Food is home-cooked Colombian fare (rice, beans, grilled meats, arepas, plantains). Showers might be cold. But the warmth of the locals and the anticipation of seeing Caño Cristales makes it all worthwhile.

Tour Packages

Most visitors book all-inclusive packages that include:

• Return flights Villavicencio-La Macarena
• Accommodation in La Macarena (2-3 nights)
• All meals
• Guided tours to Caño Cristales
• Permits and entrance fees
• Boat transport

What to Do at Caño Cristales

The Main Experience: River Hiking

You don’t just look at Caño Cristales from a distance. You wade through it, swim in natural pools, hike alongside it, and immerse yourself completely.

Typical Day Tour (Full Day, 8-10 hours):

6:00 AM: Breakfast in La Macarena

7:00 AM: Boat ride on Guayabero River to entry point

8:00 AM: Start hiking along Caño Cristales

You’ll trek through multiple sections of the river, each offering different colours and formations:

• Los Pianos (The Pianos): Layered rock formations that look like piano keys, covered in red Macarenia clavigera
• Piscina del Turista (Tourist Pool): Natural swimming hole with crystal-clear water where you can swim (following strict rules)
• Cascada de la Virgen (Virgin’s Waterfall): Stunning waterfall with rainbow-coloured rocks
• Los Ochos (The Figure Eight): Two circular pools connected by a narrow channel forming an “8” shape
• El Tapete Rojo (The Red Carpet): Section where Macarenia clavigera is so dense it looks like a red carpet underwater

Throughout the day, you’ll:

• Hike 12-15 kilometres total (moderate difficulty, wear good shoes)
• Wade through shallow sections of the river
• Swim in designated pools
• Climb over rocks and through jungle trails
• Stop for packed lunch by the river
• Take countless photos

4:00 PM: Return boat ride to La Macarena

5:00 PM: Back to the accommodation

 Important Rules (Strictly Enforced):

• No sunscreen or insect repellent (chemicals harm the plants)
• No smoking
• No littering
• No touching or stepping on Macarenia clavigera
• Swim only in designated areas
• Follow guide instructions always

What Else to Explore

Serranía de la Macarena National Park

Caño Cristales sits within this 6,200 square kilometre national park—one of Colombia’s most biodiverse regions. The park contains species from the Amazon, Andes, and Orinoco ecosystems all meeting in one place.

Other Attractions:

• Caño Canoas: Another colourful river nearby, less crowded than Caño Cristales
• Cachivera de la Lindosa: Stunning waterfall in the national park
• Cerro del Mirador: Viewpoint overlooking the La Macarena mountain range
• Indigenous Petroglyphs: Ancient rock art from indigenous communities
• Wildlife Watching: Monkeys, caimans, pink river dolphins (in Guayabero River), countless bird species

La Macarena Town

Small but worth exploring. Chat with locals, visit the plaza, try local food at family-run restaurants, see the modest church, and feel the rhythm of life in remote Colombia.

Best Time to Visit

• Peak Season (July-September): Best colours, most reliable weather, highest tourist numbers, higher prices
• Good Season (June, October, November): Still colourful, fewer tourists, slightly lower prices, occasional rain
• Closed Season (December-May): River not accessible to tourists. Either too dry (plants don’t bloom) or too wet (dangerous currents, colours washed out).
• Book Early: Tour operators have limited permits. Peak season tours sell out months in advance.

Practical Tips for Indians

1. Language: Spanish only. Almost no English. Download offline translation apps (Google Translate with Spanish downloaded).

2. Currency: Colombian Peso (COP). 1 INR ≈ 50-55 COP. Bring enough cash, ATMs in La Macarena are unreliable.

3. Safety: La Macarena region was once guerrilla territory. It’s now safe for tourists, but stay with your tour group and follow guide instructions.

4. Vaccinations: Yellow fever vaccination recommended (sometimes required). Also consider typhoid and hepatitis A. Bring malaria prophylaxis if your doctor recommends.

5. What to Pack:

• Quick-dry hiking clothes
• Sturdy water shoes or hiking sandals
• Waterproof bag for electronics
• Hat and sunglasses
• Light rain jacket
• Water bottle (bring your own—reduce plastic)
• Basic first aid kit
• Cash in small denominations

6. Fitness Level: Moderate. You’ll hike 12-15 km over uneven terrain, wade through water, climb rocks. Not extreme, but you need reasonable fitness.

7. Photography: Bring a good camera and waterproof case. The colours are real but photos still don’t do justice. GoPro works great for underwater shots.

The River Of Five Colours

Caño Cristales isn’t easy to reach. It requires international flights, domestic flights, boat rides, long hikes, basic accommodation, and adaptability. There’s no luxury, no five-star service, no Instagram-perfect hotels. But what it offers is something increasingly rare in our over-photographed world: genuine wonder. The first time you see that red plant blooming underwater, turning the riverbed into a living painting, your breath catches. When you wade through crystal-clear pools surrounded by five different colours swirling together, you understand why people call it the river that escaped from paradise. For Indians tired of the same beach resorts or European city tours, Caño Cristales represents true adventure. It’s remote enough to feel undiscovered, beautiful enough to justify the journey, and protected enough to remain pristine.

The world’s deepest freshwater, which is also the oldest lake on earth, lies in Russia, stretching over 1.6 kilometres down, Lake Baikal holds immense water and life. Its age, size, and unique species earned it UNESCO protection and global fame. It also holds nearly one-fifth of the world’s unfrozen freshwater and is the planet’s oldest lake.

Hidden in the icy wilderness of Siberia lies a lake so deep that if Mount Everest were dropped inside, its peak would still remain underwater. This is Lake Baikal, the deepest and the oldest lake on Earth, and it belongs to Russia.

But Baikal is not just about depth and age. Scientists consider it one of the most mysterious and valuable natural places on the planet. Let’s understand why.

WHERE IS THE WORLD’S DEEPEST AND OLDEST LAKE LOCATED?

Lake Baikal is located in southern Siberia, Russia, close to the Mongolia border.

It stretches like a giant blue crack across the land because it was formed in a rift valley, a place where Earth’s crust slowly pulls apart. That is why the lake keeps getting deeper even today.

Baikal freezes from January through May or June. Surface temperatures reach 10–12°C in August, rising to 20°C in shallow areas. The lake’s waters are low in minerals and highly oxygenated even at extreme depths, making it ideal for supporting unusual aquatic life.

Waves can reach up to 4.6 metres, while the average depth of 744 metres is astounding compared to most other lakes worldwide.

HOW DEEP IS LAKE BAIKAL?

Lake Baikal is about 1,642 metres deep.

It is a natural wonder of immense depth and age. It stretches 636 kilometres, covers over 31,500 square kilometres, and plunges to a maximum depth of around 1,642 metres.

To understand this:

• It is deeper than the height of most mountains in Europe.
• You could stack multiple skyscrapers inside it.
• Sunlight cannot reach most of its bottom.

Because of this extreme depth, scientists still discover new species there.

IS IT ALSO THE LARGEST FRESHWATER LAKE?

Not the largest in area, but the largest freshwater lake by volume.

Lake Baikal holds nearly 20 per cent of all unfrozen freshwater on Earth. That means one-fifth of the planet’s drinkable surface water is stored in this single lake.

Its waters are incredibly clear, with visibility reaching up to 40 metres, and contain approximately 23,600 cubic kilometres of fresh water, more than any other lake on Earth.

IS IT ALSO THE OLDEST LAKE ON EARTH?

Yes. Lake Baikal is around 25 million years old.

Most lakes live only about 10,000–20,000 years before drying or filling with soil. Baikal survived ice ages, earthquakes and climate shifts, making it the oldest lake in the world as well.

ARE THERE UNIQUE ANIMALS IN THE LAKE?

Yes. More than 80 per cent of Baikal species exist only here.

Lake Baikal is often called Russia’s Galapagos. Around 1,500–1,800 animal species live here, most found nowhere else. Notable residents include the Baikal seal (nerpa), the only freshwater seal species, omul salmon, golomyanka fish, and 25 endemic goby species.

Over 320 bird species also thrive in the surrounding forests and wetlands, making the lake a hotspot for scientific research and ecological tourism.

Scientists still explore the lake because new organisms are discovered regularly.

WHY IS LAKE BAIKAL IMPORTANT FOR SCIENCE?

Because it acts like a time capsule of Earth’s history:

• It stores climate records in its sediments.
• Its water is extremely clear and oxygen-rich.
• It helps scientists study evolution and tectonic activity.

Baikal was declared a UNESCO World Heritage Site in 1996. Russian laws, national parks, and reserves like Barguzinsky (since 1916) aim to protect its waters.

Local industries, such as fisheries, tourism, and paper mills, have long posed threats, prompting ongoing monitoring and protective measures to preserve this unique ecosystem.

Lake Baikal is not only a record-breaker in depth and volume but also a treasure trove of biodiversity. Its location in Russia makes the country home to a freshwater gem that continues to fascinate scientists, conservationists, and travellers alike.

Ensure smoother and better travels with these tips for retirees hitting the road.

Embarking on a solo trip as a senior comes with its own set of challenges—and perks. Travel + Leisure turned to senior solo travel expert Janice Waugh of Solo Traveler for insight into what not to do as a senior traveling solo.

Thinking You’re Younger Than You Are

Don’t overestimate your abilities—or underestimate your age. “It’s pretty common,” Waugh laughs. “When you hit about 40 or 50, you really think you’re about 10, 20 years younger than you actually are. It’s really important that you take an assessment and know your physical abilities so that you don’t get yourself into an awkward situation. Know how far you can walk, how far you can ride, how far you can hike, what stairs are like for you, what it’s like on uneven surfaces—just take account of this, because it can really affect your enjoyment of the trip once you go.”

Choosing the Wrong Destination for Your Situation

Plan trips according to what’s best for you at this stage in life. “You really need to choose the trip, the tour, or the destination that’s right for you—and that, again, is going to be affected by your abilities,” Waugh says. “Maybe you’ve been a great hiker in the past, but it’s just not in the cards, but you also love cooking, so you go to Italy and take a cooking course. Sometimes you have to adapt according to the times within your life.”

Flying Solo When a Group Trip Would Be Better

Based on your desired destination and activities, determine whether a visit is best tackled solo or within the embrace of a group tour. “It’s really important to assess the destination and how challenging it might be and whether it might be best on a tour,” Waugh says. “Or you might be looking at yourself and saying, ‘You know what, I’m now at the stage where I need more backup so that if something goes wrong, I’ve got a tour guide to turn to.’ Making that decision as to the nature of your trip—independent or with a tour or on a river cruise or something of that nature—I think is really an important thing to do.”

Not Buying Travel Insurance

In many circles, travel insurance is up for debate, but Waugh won’t travel without it.

“I have bought travel insurance my entire life—and I’ve won the game on some years,” she says. “You have to have travel insurance. It’s so important. It gets much more expensive as you get older, so that can be a challenge, but more things can go wrong, which is why it gets more expensive.” She recommends simply counting travel insurance as part of the cost of your trip.

How do you choose which travel insurance package or level of coverage is right for you? “Everyone has their own level of risk, even as a senior,” Waugh says. “If you don’t care whether you lose your luggage, then don’t get it covered. Have a look at it in terms of what you actually want to buy.”

Assuming You Won’t Meet Other Seniors Traveling Solo for the First Time

Trying something new is often intimidating because you fear that others are seasoned experts who have been at it for years. But when it comes to travel, you’re not alone; many seniors are also traveling solo for the first time in their lives.

According to Waugh, “Very often, [seniors are] traveling by themselves for the first time, and this might be because they are now a widow or widower. Or divorced—a lot of people divorce in their 50s and early 60s, once the kids are gone. Or it might be that one party does not want to travel; maybe they traveled for work their entire life and they’ve had it with airports, and the other is just really keen on getting out and exploring the world. There are many, many reasons that people will come to solo travel later in life.”

To seniors considering traveling alone for the first time and finding the prospect daunting, Waugh recommends a group setting. “A lot of seniors go on tours or escorted travel, and that takes the worry out of it for you,” she says. “You know you’re going to be sitting with someone to have dinner; you know someone’s going to navigate the whole destination. So that’s a really valid and useful way to travel for seniors.”

She estimates that probably 75 percent of solo-traveling seniors opt for a tour, but there are certainly some who choose to explore completely independently. “I think that as long as you’re fit and healthy and adventurous, then it works well,” Waugh says. “Those who go independently, it’s very interesting to see the response of the world to them. It’s very welcoming.”

Not Starting Small

Another surefire way to get comfortable traveling on your own as a senior is to start small and stay local. “Go to a city not far from you, where it’s really familiar,” Waugh advises.

If you have a lot of travel experience already and it’s not the travel that’s baffling you but the being alone, then choose a place that’s different yet familiar. “If you want to be more adventurous than just going down the road, so to speak, then go to the UK or go across the country or go somewhere where English is spoken and it’s pretty familiar how the world works,” Waugh recommends. “You get your feet wet that way.”

Overlooking the Single Supplement

Traveling solo can become surprisingly pricey when you run into the dreaded single supplement. Because most hotel rooms and cruise ship cabins are built to accommodate two occupants, solo travelers often encounter an extra charge that exists to compensate for the lack of full capacity.

“The single supplement, historically, has been up to 100 percent, and it still is in some places,” Waugh warns. Solo Traveler advertises tour companies with no single supplement or a low single supplement. “We have a 20 percent threshold, otherwise they can’t advertise on our page,” Waugh says. “I think it’s the only resource online for solo travelers to find trips that are truly designed for solo travelers.”

Not Sorting Out Your Communication Strategy Before You Depart

Don’t leave home without knowing how you’ll contact home in case of an emergency.

“What can happen, if you’re under stress and the things you have to do to communicate with home or with your travel agent or whomever is not clear to you—if you’re using the phone and you’ve just bought the phone, that kind of thing—the stress can make it impossible, almost,” Waugh says. “So make sure that you’re leaving really confident about how you’re communicating with home.”

Not Using Technology to Make Travel Easier

Don’t bog yourself down with devices you won’t use, but be open to learning and utilizing the sundry travel tools available in the modern age. Traveling with technology is not necessary, though it can be helpful, Waugh says.

“Stick with what you’re comfortable with. If you’re going to a country that’s not a language you speak, then definitely get comfortable with a translation app.” She also recommends using Google Street View to take a look around the area before booking accommodations.

Overpacking

Overpacking makes travel both cumbersome and expensive. “I recommend one carry-on bag and I really urge people to just go with that because you are so much more mobile that way,” Waugh says. She suggests choosing two base colors for your wardrobe and accessorizing with non-flashy, cheap jewelry and scarves.

“I’ve gone on business trips that have hiking side trips and it’s all in one carry-on; I’ve been out for a month with one carry-on,” Waugh says. “It can always be done.”

Overall, keep your bags light by keeping your packing list simple and versatile.

Scheduling Your Arrival After Nightfall

As a senior, you should plan to arrive at your destination in the daytime—the world does not look as safe and easy to navigate in the dark, Waugh warns.

“I went to Havana one time and arrived after dark,” she said. “I was dropped off at the edge of Old Havana, where there were no cars, and I had to drag my roller bag over cobblestones in what was virtually the dark, ’cause there was not a lot of street lighting, to find my hotel, which had the doors closed. And you can imagine: my bag is making these rackety sounds over the cobblestones; it’s echoing on the buildings and I’m feeling incredibly vulnerable. So that was when I learned: make sure you arrive during daylight. Life will be easier.”

Ignoring Your Instincts and Neglecting to Be Cautious

Part of orienting yourself with your surroundings—beyond reading maps and putting together a geographically sound itinerary—is trusting your gut. “If something feels uncomfortable, get out of there,” Waugh says. “You don’t want to be too polite. If someone’s making you uncomfortable, be noisy about it.”

In that vein, Waugh’s No. 1 rule as a senior traveling solo is to remain in public with the people she meets. “To go into a private space, whether it’s a taxi or you’re invited to someone’s home or something of this nature—don’t do that,” she advises. “It’s difficult to evaluate someone outside of your own culture and when you’re on holidays, you’re all bright-eyed and excited. If you stay in a public space with someone that you find interesting or fun or whatever, it’s going to be safer, so always stay in the public sphere.”

Assuming All of Travel Is How It Used to Be

As a senior, you may have decades of travel experience, but don’t let that cloud your awareness of the many ways travel has progressed—and become more accessible than ever.

For example, because hostels used to be called “youth hostels,” many seniors write them off or overlook the opportunity they present for an affordable stay in an approachable setting. But hostels aren’t just for young people anymore (though being young at heart is probably a plus). “You get families at hostels; you get seniors at hostels—not as many, but there’s usually one other senior at a hostel, and of course they’re such a wonderful way to stay somewhere and be in a social environment,” Waugh says.

Another positive change is the increased ease of communication. “If you were traveling in the ’70s—or ’80s, even—your only option in terms of communication was basically postcard or an incredibly expensive phone call on a phone that made no sense because every country had its own phone,” Waugh says.

With a smartphone in your pocket—even if you barely use it—you can be connected at a moment’s notice, should you so desire.

Underestimating How Rewarding Solo Travel Can Be

The solo travel trend of recent years has led to its benefits being recognized widely—but the gifts that solo travel offers to seniors differ from those of any other demographic. While traveling alone might offer a young person the opportunity to discover themselves, for seniors, the experience is gratifying in other ways.

For Waugh, it’s about the people you meet on the road. “Because you’re alone, people step into the space; people step in and they’ll talk to you,” she says. “Whether it’s other travelers or whether it’s locals, it’s really a wonderful experience.”

However, she adds, many seniors extol the main virtue of solo travel as the chance to do what you want, when you want, however you want to do it. When you’re traveling on your own, there’s no attending to other people’s needs or accommodating their schedules. “If they’re a 6 a.m. riser, if they’re a 10:30 a.m. riser—whatever, it’s all up to them,” Waugh remarks. “They don’t have to go to museums if they hate museums. They can go to museums all day if they love museums. It’s all up to them.”

Plus, she says, the experience is incredibly empowering. “Sometimes as you’re getting older, you might start feeling less capable. You go out there and you navigate the world by yourself? Yeah, you come back feeling pretty darn strong.”

No. 5 may be surprising!

It’s almost spring break, which means it’s time to start planning your journey. We’re not talking about your travel plans—we’re talking about your health journey and how to keep feeling your best even after hours on the road, train or plane. This is especially important for your gut and digestive health.

“A balanced microbiome is your travel MVP—supporting smooth digestion, steady energy and a resilient immune system,” gastroenterologist Will Bulsiewicz, M.D., wrote in a recent Instagram post. The gut doctor provided five tips to keep your gut health in check through the bumpy roads of traveling, from what to eat to surprising habits you should include while on the move. Here’s what to know.

Stay Hydrated

One of the best things you can do for your body is to stay hydrated, and it’s not just for quenching your thirst. It can actually help with constipation, which can be a tricky issue while traveling.

“Travel can be a hydration thief,” Bulsiewicz says. “Bring a reusable water bottle and sip often. Your gut needs adequate hydration, and it helps to keep you in rhythm.” Be sure to empty your water bottle before going through TSA!

Pack Gut-Healthy Snacks

“Gut-healthy snacks” may not sound the most appealing, but the fibrous bites we’re thinking of may already be some of your favorite healthy to-gos. Fruits, nuts and seeds are gastroenterologist-approved and pack well for any journey. And fruit is especially great because it’s a hydrating choice on top of being fiber-packed, which is a win-win.

Bring along some of our highly rated snack recipes like Roasted Pumpkin Seeds or Maple-Nut Granola with a side of berries for fulfillment between meals.

Prioritize Fiber-Rich Foods

We know that the gut microbiome loves nutrients like prebiotics and fiber, so why not prioritize foods rich with those gut-friendly helpers when your body needs it most? Chia seeds, greens, beans, berries, bananas and pears are prime examples of foods packed with gut-healthy fuel.

But travel may be a time where supplements may be a fit, and Bulsiewicz explains that a prebiotic supplement could be a good choice when paired with a nutrient-packed eating pattern.

“In addition to fiber-rich foods, travel is an ideal time for supplementation as a reliable, convenient source of prebiotics to feed and fuel your gut microbes and keep them up and running and keep the bowels moving in rhythm,” he shares.

Make Sure to Move

Whether you’re on a road trip or a long plane ride, being sedentary for too long can cause digestive issues like constipation.

“When you move, your intestines move. When you are sitting for hours on end, your bowels go dormant,” Bulsiewicz explains. “Focus on activity and movement wherever possible. Your gut thrives on action!” Whether it’s opting for stairs when you can, walking during a layover or taking a rest stop to stretch your legs, your gut will thank you for the movement.

Manage Your Stress

It’s easier said than done, but managing your stress levels can be key to keeping your stomach at ease. Plus, poor gut health can increase anxiety and depression risk; as Bulsiewicz puts it, the “gut-brain connection is real,” and travel stress can add fuel to the fire.

The doctor recommends activities like deep breathing or journaling to help keep you grounded even when you’re in the sky. It can make all the difference when it feels like your mind is traveling faster than you are.