Travel can be stressful, especially these days with dramatic weather events, flight delays, and frustrated passengers. And yet, many of us are looking forward to hitting the road this summer!

If you’re one of the millions traveling, you want to be healthy doing it. Let’s look at things we can do before, during and our travels to assure that we are in peak form so we can have the best time ever!

Before Embarking

Taking care of your health before you depart is one of the best ways to help assure you remain healthy while traveling. The fundamentals of health never change: sleep, nutrition, hydration, movement, and fun! Do these things to help create a healthy foundation, and then let’s build from there.

Beyond this healthy foundation, before you hop a plane, train or trail, you can give your immune system an extra boost with Elderberry (Sambucus nigra). Elder is rich in antioxidants, anti-inflammatory, and immune-modulating effects, according to research and tradition.   

No need to overdue Elderberry. In fact, you don’t want to overstimulate immune function, and create what’s called a “cytokine storm.” Use a supplement from a reputable source and follow the instructions. Taking an Elder supplement a couple of days before departing can give your immune system that extra lift-off.

To prepare for “exotic” foods and tasty delights, consider a good probiotic. Probiotics, whether from food or dietary supplements, support both immune and gut health. In fact, pre- and probiotics go right to the source of immunity, which resides the gut. Supporting gut health is a year-round endeavor but consuming probiotic-rich foods, or taking a supplement at least several weeks before you depart, can really help support health throughout your trip. 

Look for a probiotic with at least 1 billion colony-forming units (CFUs) including Bacillus, Lactobacillus, Bifidobacterium, and Saccrharomyces boulardii. And purchase your supplements from a reputable company or recommendation from your practitioner. 

Not to be overlooked in your pre-trip immune kit: Mushrooms, which are loaded with immune action and so much more. Incorporating mushrooms into your healthy lifestyle is perfect option as you prepare to embark. Their actions, like botanicals, are not just limited to addressing one facet of health, like immune health. Each mushroom provides a wide range of health benefits. 

For example, Lion's Mane (Hericium erinaceus) supports immune health, as well as mood and brain health.  A 2023 review of randomized controlled trials suggested that amongst the dietary ingredients tested, Lion’s mane was one of the most beneficial for mental energy.

And let’s be honest, we’re going need all the mental energy we can get! Traveling is fun but it can also be stressful. In fact, our number-one health challenge while traveling will likely be the stressful situations that inevitably arise, and more importantly, how we react to them. When we are on high rev, or filled with anxiety, our immune function may suffer. Therefore, it's paramount to do things we know will help manage our stress response. And we know what those things are.

Maybe for you it’s deep breathing exercises, meditation, going for a walk, gardening and time in nature. Whatever it is, let’s do more of those things so when a stressful situation happens, at home or abroad, we have a solid foundation and can react in a balanced manner. This response is far better for immune, brain and gut health then an un-hinged reaction.

To help maintain this kind of emotional balance, adaptogens can help. Simply put, adaptogens help us adapt to stress. Although adaptogens, like Rhodiola (Rhodiola rosea), Ashwagandha (Withania somnifera), Eleuthero (Eleutherococcus senticosus), and Schisandra (Schisandra chinensis) work via various mechanisms of action, many of them support homeostasis through the hypothalamic-pituitary-adrenal axis, which regulates your body’s stress reaction. Typically, adaptogens don’t work overnight so start taking them days or weeks in advance. 

OK, now that you’re calm, and your body is fortified with all these great habits and healthy suggestions, you’re ready to go! Let’s do this!

During Your Adventure

Let’s say it’s the day of departure and you’re nervous. Maybe you don’t like flying, going on long drives, or a change of routine is jarring your nerves. This describes a lot of us. Fortunately, there are tools of the road warriors that may help calm your nerves. 

If you’re going to be around a lot of people, you certainly don’t want to wear fragrance, many people are sensitive to aromas but, you can carry a little vial of your favorite essential oil to pull out in moments of need. These little vials can be tucked away in a pocket and when you’re on that three-hour layover, or excessive air turbulence got you down, get that little vial out and inhale soothing lavender, or fresh peppermint, or calming rose essential oil. This can go a long way in helping you recalibrate and save you from a stressful moment.

Naturally, when we are traveling for work or pleasure what often happens is our healthy diet slips away and we indulge in the new snacks, pastries and foodie delights that surround us in our new environment. 

“I think it’s so easy to say, ‘Oh, I can skip this week while I’m vacation,’ but that isn’t smart,” says travel and wellness industry expert, Maria D. Maroney, National Educator at Natural Factors. "Being off your routine is usually the opportunity bacteria and viruses can find to zap you."

Traveling with your own nutrient-dense options, giving your body what it needs to stay healthy, is what many savvy travelers do. Maroney travels with Natural Factors Protein & Greens to mix into yogurt in case the "breakfast offerings" are less than ideal. She notes, "Sometimes it’s so hard to get enough servings of veggies or greens into my day when traveling, and this great combination of protein plus greens does the trick.”

While this may help provide the nutrition we need, what about the hydration we literally cannot live without? This may sound really simple, but stay hydrated. Unequivocally our bodies need to stay hydrated for optimal energy, immune, circulatory, GI tract, and brain health. Although, it’s not always easy to stay hydrated while traveling, from lack of public restrooms to a distain for purchasing plastic water bottles. Travel with a water canister. Pack it away in your day-bag to help you stay focused on your water intake goals.

A Smooth Transition Home    

Now that you have returned, and are healthy and happy, aren’t you glad you committed to taking care of your health before and during trip? Let’s try and ease the transition back to “normal life.” If you can, try to give yourself a day or two before returning to the hustle and bustle of your typical daily life. And continuing your healthy habits will assure you’re ready for the next adventure that comes your way.

Bon (and Healthy) Voyage!