Whether you’re jet setting to a tropical paradise or road-tripping through mountains, travel is one of life’s greatest joys. But, even the most exciting trips can take a toll on your body and mind if you’re not prepared. As a naturopathic doctor, my philosophy is rooted in prevention, finding balance and tuning within to identify what your body needs.
Here are my top naturopathic travel tips to help you stay vibrant, energized and healthy on the go.
Build Your Travel Immune Kit
When travelling, we can encounter different microbes and minerals in the food we eat and the drinking water. Water can be processed differently than what your gut microbial community is used to. The balance in our gut microbial community can be disrupted and combined with changing time zones, our immune system can become susceptible to impending infections. An immune-boosting kit to support your system before and during your trip:
- Elderberry and echinacea syrup, spray or lozenges: soothing for the throat, some antiviral and antioxidant properties.
- Vitamin C with bioflavonoids (like quercetin) + Zinc: great daily to support your overall immune system.
- Oil of oregano or garlic capsules: natural antimicrobials during your trip.
- Probiotics (shelf-stable): helps you stay regular and supports general gut function and overall immunity.
If flying, start your immune regimen at least 1 week prior to departure and continue throughout your trip.
Be Mindful of your Circadian Rhythm
If you are traveling by plane, you may experience various degrees of jet lag. Jet lag can throw off anyone’s circadian rhythm, that is, our 24-hour day/night cycle. The cycle has been researched to be important for hormonal health, gut health and the immune system. Did you know that constipation can arise from abnormal sleep patterns? Here’s how you can reset your circadian rhythm, gently:
- Eye mask, travel pillow and ear plugs: they can be useful tools whether you are travelling via plane or car to get a decent rest and sleep.
- Melatonin: use as soon as you arrive before bed (not for long-term use).
- Adaptogens like Ashwagandha or rhodiola: may help your body manage stress and regulate your sleep-wake cycles.
- Sunlight therapy: get outside in natural sunlight early in the day to help reset your internal clock.
- Grounding therapy: once you arrive at your destination, find some grass and remove your shoes and socks. Allow your feet to feel the earth.
Hydrate Like It’s Your Job
When we are busy travelling to our destination or visiting places once we have arrived, we can forget to drink water. Forgetting to drink water can start to become a habit at home. Our hydration status underpins circulation, digestion, muscle recovery, hormone production and regulation, etc.. At the molecular level, water is key for the movement of nutrients, chemical messengers (such as hormones and brain chemicals called neurotransmitters) as well as oxygen and carbon dioxide within cells, between cells and all throughout the body.
While hydration habits are important at any time in our lives, a trip might be a good time to reset the intention to nourish ourselves. Being on an airplane, sun exposure, and salty foods can worsen our hydration status too. We can be prepared with the following:
- Bring a collapsible or stainless steel (BP-free) water bottle and fill it after security.
- Add electrolyte drops or coconut water powder to your water if you’re sweating a lot or drinking alcohol.
- Avoid caffeine and alcohol during long-haul flights if possible—they are dehydrating and disrupt sleep.
- If travelling to off-the-beaten paths and water quality is questionable, bring grapefruit seed extract (GSE) liquid drops: considered safe and effective against a wide range of microorganisms, including bacteria, viruses, and fungi.
Eat Clean, Wherever You Go
Often when we are travelling, our eyes become larger than our stomachs. To borrow the Japanese philosophy of eating, known as Hara Hachi Bu, emphasize eating until you are 80% full and focus on satiety rather than fullness. This practice, rooted in Confucianism, aims to prevent overeating and promote a healthy relationship with food. It’s a key component to mindful eating and longevity.
A vacation that embodies nourishment can transform into a practice of balance for the mind, body and spirit. Trade-off indulgences with whole, nutrient-dense meals.
Ensuring that you are having enough protein, healthy fats and fibre can support healthy digestion and absorption of nutrients. For instance, aim for more protein in the morning and a lighter dinner for easier digestion. Remember, a vacation doesn’t mean abandoning nourishment.
Other tips include:
- Pack light and healthy snacks, keeping in mind luggage weight capacities: raw nuts, protein bars, some dried fruit, protein powders, or seaweed.
- Discover the farmer’s markets or grocery stores near your accommodation, e.g. tropical fruit and vegetables in season, which may also help save you more money when you are travelling.
- Drink a glass of water before each meal to prepare your digestion.
- Light walking during the day can benefit digestion at night.
- Finish your last meal or snack 3 to 4 hours before bed to avoid going to bed feeling full.
- If you decide to eat out, order greens, fruit, grilled proteins, and skip heavy sauces and creams.
- In Europe, food is made differently with freshness in mind, your gut may react differently to dairy, breads and pastas. This may be an opportunity to safely test your gut’s health in reintroducing some of these foods.
Begin and Apply a Mini Routine
A trip designed to refocus on yourself can benefit from a routine. Routines are helpful to set the backbone for good habits. Routines, particularly morning routines, can be leveraged to influence dopamine levels, impacting mood, motivation, and focus in a positive way. Some routines that can be useful when traveling:
- Morning rituals: 5-minutes of mindfulness breath work, morning water with or without lemon/cucumber, light stretching, journalling or grounding. These are low-dopamine morning routines that can help improve focus, reduce stress, and enhance overall well-being.
- Bedtime wind-down: Herbal teas such as chamomile or peppermint, lavender essential oil applied to temples, or journaling can help calm the mind before sleep.
- Even 10 minutes of yoga or walking daily helps reduce inflammation and support digestion.
- Find a soothing treatment, like massage or osteopathic therapy, during your trip, and make self-care your priority when you get back to obtain long-lasting effects.
Maybe you’re more of an active traveller. Activities such as climbing and swimming and spending time in nature, can increase dopamine release, providing a sense of reward and motivation.
Final Thoughts
Travel can be about exploration and expansion—not just geographically, but within yourself. A little preparation goes a long way in supporting your wellness on the road. Listen to your body, honour its needs, and give yourself grace to adapt. You’ll return home not just inspired—but truly well.
Safe travels, and may your journeys be as nourishing as they are adventurous.
To learn more about working with Dr. Carole Chueng, ND or to book an appointment, click here.