Staying healthy on the go isn’t about rigid rules or perfect meals, says Luke Coutinho. It’s about how you eat, not just what you eat.

If you are a frequent traveller, you know the struggle: long flights, hotel food, street eats, and suddenly your “healthy routine” feels like a distant memory. Wellness coach Luke Coutinho gets it. On Instagram, he admits, “Hey look, I travel too much and I can’t keep up with a healthy diet. I’m eating outside food on the plane, I’m eating food in hotels. How do you manage your diet when you travel? It’s important.”

But here’s the thing. Staying healthy on the go isn’t about rigid rules or perfect meals. It’s about how you eat, not just what you eat. According to Luke:

Slow Down And Chew

Luke’s first golden rule? Chew your food properly. He explains that whether your meal is healthy or not, slowing down and chewing well makes a huge difference in digestion and nutrient absorption. Basically, your body will thank you for it.

Eat Mindfully

Don’t eat until you are stuffed, says Luke. Stop just before fullness and give your body a moment to catch up. You will often find that’s enough to feel satisfied.

Reduce Portions, Focus On Protein And Veggies

When outside food becomes your norm, smaller portions help. Fill your plate with protein and vegetables, they keep you full longer, letting you cut back on carbs without feeling deprived, Luke advises.

Never Eat With Guilt

If all you have is a samosa, enjoy it without guilt. Luke says that guilt activates your sympathetic nervous system, making digestion inefficient. Eat joyfully, and save healthier choices for your next meal.

Listen to Your Emotions

Ask yourself: are you eating because you’re hungry, or because you’re bored, sad, or stressed? Bringing awareness to emotional eating can be a game-changer, especially when travelling, says Luke.

Luke’s Practical Travel Tips

He has also shared some travel-friendly hacks to stay nourished without overthinking:

Support Digestion Naturally:

• Carry digestive aids like fennel seeds, ginger, or a probiotic capsule.
• Stay hydrated. Air travel and hotel food can dehydrate you. Add a pinch of rock salt or lemon for electrolytes.
• Include fibre through salads, fruits, or simple sides like sauteed vegetables to prevent bloating.

Plan Smarter, Not Harder:

• Pack travel-friendly snacks: nuts, seeds, roasted chana, or protein bars (watch for hidden sugars).
• Opt for simpler meals. Grilled, steamed, or baked dishes digest better than fried or creamy options.
• Avoid skipping meals; erratic eating can spike stress hormones, slowing digestion and metabolism.

Mind-Body Connection

Your environment affects how your body absorbs nutrients. Jet lag, stress, or lack of sleep can alter gut microbiota. Luke suggests maintaining consistent sleep, taking deep breaths before meals, and staying relaxed while eating.

There is something truly special and magical about watching the sunset, especially in a place which is perfect for golden hours. As the sky changes colours, shadows grow longer, and everything seems to shine and glow, it will feel like a moment you will never forget. Across the globe, there are some spots which offer sunsets so beautiful and stunning that just experiencing them becomes a memory forever. Here are eight such sunset destinations everybody should experience once in a lifetime – where nature and light collide in unforgettable ways.

Oloololo Escarpment, Maasai Mara, Kenya

Perched high above the savannah, the Oloololo Escarpment offers sweeping views of the plains and Mara River. At sunset, the golden glow washes over grazing animals – zebras, wildebeests, and acacia silhouettes. The light fades across vast grasslands, painting the sky in dramatic hues. The view feels wild, raw, and deeply peaceful, an African postcard you’ll always remember.

Sossusvlei, Namib-Naukluft National Park, Namibia

In the heart of one of the world’s oldest deserts, Sossusvlei’s massive dunes glow at sunset. The sun casts long shadows across orange sand dunes, shifting colours from amber to deep crimson. There’s a quiet there, broken only by the shifting wind. This place shows how desert landscapes can be alive with light and depth as night falls.

Santorini, Greece

Santorini’s cliffs drop sharply into the Aegean Sea, and places like Amoudi Bay or the Akrotiri Lighthouse offer some of the most romantic sunset views. Whitewashed houses, blue domes, shaded patios, all meet the orange sky. At sunset, everything glows, water reflects pastels, and you feel time slow in a perfect moment by the sea.

Grand Canyon, Arizona, USA

The sheer vastness of the Grand Canyon brings any sunset to epic proportions. As the sun sinks, the layered rock faces shift from reds to purples, shadows deepen, cliffs become silhouettes. Lookouts like Mather Point give unobstructed views that make you feel mesmerised in the best way. It’s dramatic, timeless, and deeply soul-stirring.

Uluru, Northern Territory, Australia

Uluru is known for its colour-shifting magic at sunset. This massive sandstone monolith changes shades, burnt orange, deep red, even purple – depending on light and angle. The surrounding desert is quiet, expansive, and still, making the glowing Uluru silhouette against the vast sky a reminder of ancient earth and timeless beauty.

Angkor Wat, Cambodia

In Angkor Wat, there are temples that are centuries old and appear in the form of silhouettes during the setting sun. Spires, reflecting pools, lotus ponds, all this is a reflection of the drama of the sky. The old rocks appear to be breathing gold and black. With the passing of day the air is mystic, still, holy. Any evening in such places is like entering history and myth.

Ipanema Beach, Rio de Janeiro, Brazil

Ipanema Beach is vibrant, warm and alive with sunsets here being accompanied with sea breeze, pastel clouds and people crowding. The Two Brothers mountain silhouette takes on a golden and pink hue as the sun settles behind the mountain. There is music and laughter and waves that provide rhythm. Here, sunset seems to be a celebration of life, colour and the moment.

Madeira, Portugal

The cliffs and coasts of Madeira provide theatric stages of a sunset. When the sun goes down into the Atlantic the sky clears with warm colour, clouds tint, waves reflect. When you observe it on cliff-tops, or on the promontories of the sea, you observe the palette of nature changing. Old towns and quiet gardens are an added touch. Madeiran sunset is like a picture which is being painted slowly minute by minute.

These all spots show us that the world is full of places where sunset isn’t just a view – it’s a feeling. The glow of a dying day reminds us of beauty, time and awe. Wherever your travel journey takes you next, chase sunsets, they are simply amazing and unforgettable.

Capital cities are often the most affected by pollution due to their dense populations and high levels of industrialisation and vehicular emissions. However, a few around the world are bucking the trend with impressively clean air. IQAir, a Swiss company that tracks global air quality, monitors fine particulate matter, or PM2.5, a small yet harmful pollutant that arises from the combustion of fossil fuels, dust storms, and wildfires, and is linked to various health risks. AQI, or Air Quality Index, is a scale used to measure air pollution levels in a particular region on the basis of how unhealthy it is for humans. It ranges from 0 to 500, with lower numbers indicating cleaner air and higher numbers indicating more pollution. An AQI below 50 is considered good, while anything above 300 is hazardous. Here are 20 capital cities currently reporting an AQI below 50.

1. Oslo, Norway (Current AQI: 13)
2. Washington D.C., USA (Current AQI: 16)
3. Helsinki, Finland (Current AQI: 19)
4. Stockholm, Sweden (Current AQI: 20)
5. Seoul, South Korea (Current AQI: 22)
6. Kyiv, Ukraine (Current AQI: 23)
7. Copenhagen, Denmark (Current AQI: 24)
8. Canberra, Australia (Current AQI: 25)
9. Rome, Italy (Current AQI: 28)
10. Amsterdam, Netherlands (Current AQI: 28)
11. Moscow, Russia (Current AQI: 31)
12. London, United Kingdom (Current AQI: 33)
13. Bogota, Colombia (Current AQI: 39)
14. Budapest, Hungary (Current AQI: 39)
15. Berlin, Germany (Current AQI: 39)
16. Vienna, Austria (Current AQI: 39)
17. Bucharest, Romania (Current AQI: 41)
18. Brussels, Belgium (Current AQI: 43)
19. Algiers, Algeria (Current AQI: 44)
20. Kampala, Uganda (Current AQI: 49)

These rankings are subject to changes. Readers are advised to check IQAir for updates figures.

Travelling by air is exciting, and there are times when we just want to shove everything we need in one bag and travel light and fast. But alas, this does not always work out favourably. When it comes to air travel, we do have to pay extra attention to what, where and how we are packing. This is because of certain restrictions when it comes to cabin bags and check-in bags. We are here for the cabin or the hand bag. Many travellers unknowingly carry items that can cause delays at security, inconvenience during the flight, or even confiscation of the said items. From everyday toiletries to gadgets, certain things that seem harmless can become problematic when flying. Know what you can and cannot pack in a hand bag.

Large amount of liquids or unapproved gels

Airlines strictly enforce liquid limits in carry-on bags. Usually containers must be 100 ml or less, more than that and you’ll have to discard or surrender it at the security check. Also, all liquids must fit in a 1-liter clear zip-lock bag. Carrying larger bottles of shampoo, lotion, or even homemade cosmetics can result in confiscation at security. So to avoid this unnecessary roadblock, always make sure you are using small, travel-sized toiletries, and that they are easily accessible during checks.

Sharp objects

Sharp or pointed tools, scissors, pocket knives, metal tweezers, or nail clippers with cutting edges, can set off security and are banned from carry-on bags. Anything that could be used as a weapon must go in checked luggage. If you absolutely need to carry small grooming tools like nail clippers or tiny scissors, make sure they meet your airline’s size rules (typically under about 6 cm).

Aerosols and sprays

Hairsprays, deodorant sprays, or bug repellents in aerosol form can be flammable or pressurised, which is hazardous during flights. Even small cans often get flagged during security checks.

Food items that can spill or smell strong

This is more of a common sense matter than security. Carrying liquid soups, sauces, or overly aromatic foods can create a mess around where they are kept, and create discomfort for fellow passengers. What if the liquid is spilled? It’s better to avoid all these messes, and just carry simple, dry nuts, cookies, or packaged sandwiches, and pack them securely in zip-lock bags.

Excess cash or valuable jewellery

Carrying large sums of money or expensive jewellery in your handbag makes you a target for theft and increases stress during security checks. Loss or misplacement can also create major travel disruptions. Carry only the cash you need for immediate expenses, keep valuables in a secure money belt, and use digital payment options whenever possible.

Heavy books or gadgets you don’t need

Handbags quickly become cumbersome when overloaded with heavy items like thick books, extra laptops, or bulky electronics. This can slow you down at security and make your flight uncomfortable. Also, most airlines these days have a weight limit for handbags as well. Only carry essentials like your tablet, a small book, or e-reader.

Liquids bought after security in non-compliant packaging

Duty-free liquids bought before security are fine, but liquids bought inside the airport after security may not be allowed through connecting flights, especially if you have to re-clear security. That’s the kind of trouble nobody wants. However, if you must carry them, make sure you have the receipts and ensure the liquids are packed in tamper-evident bags.

Medical supplies without prescription

Your daily pill or two is fine but a large quantity of prescription medicines is sure to raise some eyebrows. All prescription medicines must be accompanied by valid prescriptions or doctor’s notes. Carrying large amounts of over-the-counter medicines or supplements can raise suspicion.