Healthy Travel Essentials
Medically Reviewed by Dr. Ivy Branin Naturopathic Doctor at Simplicity Health Associates.
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Traveling is an enriching experience, but it can throw your health routines out of balance. Whether you're a seasoned adventurer or planning your first big trip, this guide provides essential tips and natural remedies to keep you at your best wherever you go.
Packing Smart Snacks
Snacking strategically keeps you away from tempting airport junk food and helps you maintain energy levels throughout your travels. I personally love GoMacro Bars and RXBars as they offer a quick, non-perishable dose of protein and fiber on-the-go.
Another snack I always bring with me while traveling is vegetable chips, but not coloured potato chips such as veggie straws. My go-to favorite vegetable chips are from Brad’s, as they offer a great way to sneak in some extra veggies, especially helpful when you might be unsure about the safety of fresh produce in your destination.
If you want to learn more about healthy eating while traveling, consider reading Dr. Ivy Branin’s blog post on “Healthy Eating On Vacation”.
Supplement Organizing
Travel can disrupt your regular routines, impacting your immune system, sleep patterns, and digestion. A few well-chosen supplements can make a world of difference. A simple trick for organizing your supplement regime is to use labeled Ziploc bags for morning and evening doses. This saves space and creates room for souvenirs on your return trip!
Natural Remedies For Common Travel Ailments
Since I love traveling light and prefer not to check bags, prioritizing natural remedies with multiple uses is essential – they even help me stay within the liquid restrictions on flights. Here are a few of my favorites:
Lavender Essential Oil
Lavender essential oil can help you achieve restful sleep and unwind after a long day of exploring. Also, it even offers a mood boost if you're feeling a bit uneasy in a new place. Lavender has antibacterial, antiviral, and antifungal properties, making it a true multitasking remedy. Additionally, lavender can be an absolute lifesaver for those prone to cold sores. Applying a drop at the first sign of a tingle can prevent an outbreak, which is especially important when you're in a sunny environment.
Choosing a high-quality essential oil is a must, especially if you are going to use it for oral consumption.
Magnesium
Travel can mean a lot of walking, sightseeing, and unfamiliar activity, potentially leading to muscle aches and stiffness. Magnesium is perfect for offering relief for those achy muscles, but its benefits extend beyond muscle relaxation. Magnesium can also promote better sleep, another common challenge when adjusting to new environments. To reap the most benefits, consider a triple magnesium blend, which combines different types of magnesium to address muscle function, sleep, and digestion.
Triphala
This Ayurvedic herbal blend can help for healthy digestion on the go. Triphala can help assist with constipation, a frequent issue for travelers due to changes in diet and routine. Its anti-inflammatory and antibacterial properties provide additional advantages. Triphala comes in both powder and capsule form, making it convenient to incorporate into your travel wellness plan.
Rose Hydrosol
People might be familiar with rose water, however, rose hydrosol is a little bit different. Rose water can actually be a little drying on the skin, whereas rose hydrosol is much more hydrating.
Rose Hydrosol has calming properties – perfect for a quick facial spritz, especially on those extra-drying flights. Additionally, it's also great for minor cuts and scrapes, and can help soothe a sore throat or upset stomach. Definitely a multi-purpose travel must-have that won't take up too much space in your bag!
Saccharomyces Boulardii
The other thing that I would recommend is Saccharomyces Boulardii, which is a probiotic, and that can help prevent traveler's diarrhea. And the good news about Saccharomyces Boulardii is that it's shelf-stable, so you don't have to worry about keeping it refrigerated.
If you're looking for physician quality supplements, consider creating an account on Fullscript to purchase my recommended Supplement Protocols. You'll receive 10% off your first order.
Hydration and Energy
Staying hydrated is absolutely crucial for optimal focus, energy, and overall well-being on the move. Coconut water offers a natural, perfectly balanced source of electrolytes. Just make sure to choose brands without any added sugar. A personal favorite that I use are Nuun tablets, they provide a convenient, sugar-free electrolyte boost for those times when you might not be able to find coconut water. You can easily create your own electrolyte drink using my Electrolyte Powder Recipe.
Travel can be stressful, taking a toll on your energy levels. While coffee or tea can offer a quick caffeine fix, consider adding adaptogens to your routine. Adaptogens are herbs that help your body adapt to stress, combatting travel fatigue and jet lag.
If you want to learn more about naturopathic remedies for jet lag, consider reading Dr. Ivy Branin’s blog post “Leave it on a Jet Plane”.
FAQs
What should be in your travel kit?
A well-stocked travel kit should include healthy snacks like nuts, seeds, bars, kale chips, and vegetable chips. Natural multi-purpose remedies like lavender essential oil, magnesium, Triphala, rose hydrosol, and Saccharomyces Boulardii can be valuable additions.
How could you reduce your chances of getting ill while traveling?
Prioritize smart snacks to avoid sugary airport temptations and stay energized with nutritious food. Since travel disrupts routines, packing natural remedies that support your immune system, improve digestion, and sleep better is essential! Adaptogens can also help the body cope with jet lag and travel fatigue.
What supplements to carry while traveling?
Immune support vitamins or supplements, digestive aids like Triphala, probiotics like Saccharomyces Boulardii to help prevent traveler's diarrhea, and Magnesium to aid sleep and avoid muscle aches can help against common travel ailments.
Book an Appointment
If you're concerned about remaining healthy while traveling, or may suspect that there is an underlying health concern, our team at Simplicity Health Associates are dedicated to helping you navigate this journey through personalized, holistic treatment plans.
About Dr. Ivy Branin
Dr Ivy Branin is a Naturopathic Doctor in NYC who received her degree in Naturopathic Medicine from Bastyr University. She graduated with a bachelor’s degree in biochemical engineering and a minor in French from Rutgers University. After graduating from Rutgers, she worked for 3 years as a process validation engineer in the pharmaceutical industry in New York and Connecticut.
As a naturopathic doctor in NYC, Dr Branin does not approach disease with a “one-size fits all” perspective but rather sees each patient as an individual with their own potential for optimal health. She supports people in their desire to feel good and good about themselves using the naturopathic principles of dietary and lifestyle management, homeopathy, visceral manipulation, botanical medicine, and craniosacral therapy.