Supplements, Routines, and Common Sense Tips

By Jamie Bussin

Part of what makes travel appealing is that it is a change from usual patterns. But when it comes to preventative health, maintaining your wellness practices on a daily basis is important. How do you reconcile this? I discussed how to keep your health up while travelling with naturopath Dr. Kaitlyn Zorn ND on Episode #316 of the Tonic Talk Show/Podcast. This is a digest of that conversation.

Part of the challenge in keeping your health up when travelling is the change of environment. This might mean a change in time zones impacting sleep patterns. A change in temperature and humidity impacting hydration, allergies and your skin or a change in the food you eat, posing a threat to your gut’s microbiome.

Here are some supplements that you can take to support your health and wellness to keep up when you travel:

  • If you’re worried about catching a bug while you’re in close quarters such as a plane or amongst a lot of people such as an airport, take supplements such as Vitamin C, Echinacea and Zinc to boost your immune support. 
  • Probiotics can help against food borne bugs that wreak havoc with your gut microbiome. You can even get specific travel probiotics.
  • Although travel is meant to be relaxing, if you’re me you might find the act of travelling stressful. Take adaptogens such as ashwagandha, Vitamin D, ginseng or holy basil.
  • Magnesium can help aid with sleep while you’re on a plane and prevent stiffness that sometimes comes from extended sitting.

There are lifestyle choices that you can make to alleviate the symptoms of jet lag:

  • Exercise has been shown to help. Once you reach your destination and get settled with accommodations, try going for a walk.
  • Avoid caffeine, alcohol and heavy meals.
  • Try to mimic your regular bedtime routine.
  • Get sun exposure.
  • Supplement with melatonin to help regulate your circadian rhythm.

It can sometimes be a challenge to maintain a healthy diet when travelling.  But here are some simple ideas to consider:

  • Try to focus on eating fresh fruits and vegetables.
  • Have high quality protein at every meal.
  • If you’re on an active trip, pack healthy snacks to take with you.
  • Nobody is perfect. And nobody wants to be a party pooper. If you are going to indulge, try to limit the excesses. Eat healthy 80% of the time and indulge 20% of the time.
  • Make sure that you are properly hydrated with clean water, especially if you’re in hot or arid climes.

How can we best protect our health when we’re away? Try these common sense suggestions:

  • Enjoy the local cuisine, but perhaps avoid street food, trucks and carts or stalls in open markets. They may or may not be subject to health regulations.
  • Consider the local water supply. It might be prudent to drink bottled water in order to stay hydrated.
  • If bottled water isn’t available where you’ll be travelling, consider packing your own water bottle together with a filter. 
  • In localities where the water supply is suspect, eating fresh fruit and vegetables that have been washed in water can be problematic. Choose produce that has rinds or peels. 
  • If you have food sensitivities (ie. gluten or lactose intolerance) or food allergies, research your destination ahead of time to find establishments that can support your food restrictions. 
  • If you have severe food sensitivities or allergies and are travelling to a place where English isn’t commonly spoken, consider writing out your restrictions on a card in the language spoken there, to avoid dangerous miscommunications.

There are things to do once you get back home to support your health and wellness:

  • Give yourself a day or so to overcome jet lag upon your return. Don’t assume that you’ll be able to go right back to work.
  • Return to your regular sleep, diet and exercise routines, but don’t rush into it.
  • Try to maintain your holiday mindset as long as you can. Don’t rush to confront the stresses you left behind.

And remember, if you have seriously indulged while you were away, don’t beat yourself up. For example, don’t go overboard, and double your workout to make up for lost time. Cherish the memories of your good time and ease back into your regular routine.