How to Stay Healthy While Traveling… Naturally!

On this page you’ll find supplements and suggestions to help keep you healthy while traveling, all backed up by research. But remember: I am still a random person on the internet, and you should not take medical advice from me or anyone else online! You may have underlying conditions or may be on medications that interact with these products. This site is a good place to check on potentially harmful drug interactions. Please work with your own physician to decide what is best for you. Use this blog as a jumping-off point for your own research. For peer-reviewed, journal-published studies, PubMed.gov is a good place to start; you’ll see I’ve linked to many PubMed pages throughout so you can go directly to the source.

Don’t fall into the trap of thinking that natural means “safe.” Plants can have potent medicinal effects and should be used with respect and caution. In addition, don’t wait until you’re on vacation to try these supplements for the first time, in case you have an allergy or other reaction. Please try them at home beforehand. Also, please make sure to take a look at the serving size on your supplement packaging, it’s not always the case that one pill = one serving.

While this page focuses on natural remedies, I also mention a few important OTC (Over-the-Counter) products that can also be of benefit. Unless dosages are stated in linked journal studies, I do not recommend dosages because they can vary widely, depending on your weight, the desired effect, and what other remedies you may be using.

One more note to my fellow Americans: Outside the U.S. you can find most ‘prescription’ drugs without a prescription in pharmacies (including antibiotics); please take advantage of the professional pharmacists abroad, they are a true resource. However, it’s going to be harder on the whole to find natural supplements such as the ones mentioned below. Don’t count on grabbing any of these supplements on the road; it’s best to bring them with you. Bring them in their original bottles and there should be no problem with customs in any country, in my experience.

Traveler’s Diarrhea

Diarrhea looms large in the pantheon of Travel Boogeymen. It can be due to different bacteria, viruses, or parasites, depending on where you are in the world, although it is commonly due to e. Coli. “Traveler’s diarrhea” can happen at home, as well—anywhere that you encounter tainted food or drink. 

Yes, it’s an absolute bummer, but it doesn’t have to ruin your trip; as the Mayo Clinic says, “Fortunately, traveler’s diarrhea usually isn’t serious — it’s just unpleasant.“

Click here for a deeper look into what causes traveler’s diarrhea, how to prevent it, and how to treat it. In our blog dedicated to traveler’s diarrhea, we’ll go further into how to choose safe places to eat and other simple tips to keep you safe.

Imodium

Chances are you already know about Imodium (sold by its generic name of Loperamide in most countries) and how effective it is at stopping diarrhea in an emergency.

The recommended initial dose is 4 mg (two 2 mg caplets) followed by 2 mg (one caplet) after each unformed stool. Do not take for more than 48 hours. Do not take if you also have a fever or bloody stools.

Some people don’t like Imodium because they feel it’s too strong and binds them up for too long. This will all depend on your constitution and your current situation, but you can always take less than the recommended dose if you feel that is appropriate for you. I would purchase the caplets/tablets which are already scored so you can break them in half easily, if need be. (Personally, I can get away with using half a tablet, but your mileage will vary.)

It should be noted that many sources recommend not taking Imodium with diarrhea due to bacteria; if you are laying low and have access to a toilet, consider letting the diarrhea run its course. However, other studies recognize that “Antisecretory/antimotility agents should be considered for travelers who prefer expedient relief of diarrhea. This is especially so when they have to travel for extended periods by air or ground.” The most important takeaway is to discontinue use in the presence of severe cramps or any fever and consult a doctor. 

Activated Charcoal

There are no studies to confirm the efficacy of activated charcoal for traveler’s diarrhea, but the anecdotal evidence of using charcoal is too great to ignore. Charcoal has long been used in hospital settings to adsorb toxins in cases of overdose or accidental poisoning; activated charcoal’s enormous surface area allows these harmful substances to bind to the charcoal and be escorted out of the body with the feces. People have taken this principle and applied it to traveler’s diarrhea, thinking that the offending bacteria will be bound up with the charcoal and neutralized.

Taken responsibly and short-term, there’s no harm in trying this. It’s VERY IMPORTANT to remember that everything binds to charcoal, including nutrients, so ingest it a few hours before or after any prescription medicine or other supplements you are taking. If you’re taking oral birth control pills, you may want to skip it entirely. 

Other good things to know: It will turn your poop black, don’t panic. And again, please do not use for extended periods of time, due to this extreme binding action. It can even prevent you from absorbing the nutrients in your food.

Water

Don’t forget to keep drinking lots of water to replenish what you’ve lost. If you’ve lost a decent amount of fluids through diarrhea, please add some rehydration salts (preferably), something like Emergen-C, or a local sports drink.

Constipation

Would-be travelers are typically so concerned with diarrhea that the thought of constipation never enters the equation! However, if you’re typically prone to constipation (or even if you’re not), jet lag, change of routine and diet, altitude, and dehydration can all lend themselves toward “vacation constipation.”

Water

Yes, I do recommend water for everything under the sun, and for good reason! In this case, water is the cheapest laxative there is and it may just be the easiest solution in some cases. Even if you think you’re drinking enough water, you might be in a drier climate than usual, you might be sweating more than usual, or your healthy water-drinking routine might be out of whack. Altitude can also dehydrate you, and constipation is not uncommon at high elevations.

Fiber

Your fiber intake might be different than usual because your destination might not have much in the way of salads and the greenery you’re used to at home. Do try to eat as many vegetables as you can, but if you know you tend toward constipation, bring a fiber supplement like psyllium husks in powder or pills; remember, if you take pills, drinks lots and LOTS of water!)

Motion Sickness (and all Nausea)

For decades, I never understood my friends who experienced car sickness or sea-sickness. Growing up and into my thirties, I could read in cars or sit backwards/upside-down/any-which-way in the backseat without care. And then, like a switch had been flipped, I started to experience motion sickness. Luckily, there are some great natural alternatives to Dramamine, which can make you super drowsy (no fun, especially on snorkeling trips). Here are some options to keep you feeling decidedly un-barfy on bus trips, boat rides, or any bumpy adventures in your future. These tips can also help with nausea due to food poisoning, altitude sickness, and even hangovers.

Sea-Bands

There is a “magical” acupuncture/acupressure point on the inner wrist that can be used for nausea of all kinds, whether due to pregnancy, chemotherapy, or even dental procedures. It is well-backed up by science, even if we don’t fully understand the mechanism.

Luckily, you don’t need to use needles to access the power of this point! You can put pressure on it yourself or use a product like Sea-Bands. Sea-Bands are elastic cuffs with a bead on the inside that puts pressure on this important anti-nausea point. Here’s how to located to magic spot.

If you only have one pair of Sea-Bands, you can still share with a sea-sick friend; we have found them effective even while wearing them on one wrist (although I will alternate wrists every 15-20 minutes). And if you’d rather just put pressure on the point yourself, without Sea-Bands, gently massage the spot with the pressure you’d use to push an old elevator button or a public drinking fountain; you don’t need to be aggressive for it to work. Do it for at least 5-10 minutes at a time, as needed.

Watch our 1-minute video below on how to properly position your Sea-Bands (filmed on a whale-watching cruise in San Diego). 

Musculoskeletal Aches & Pains

No matter how active you are (or aren’t) in your daily life, you’re probably a LOT more active on vacation! Hours of walking around new cities or hiking trails, long days of standing in museums, sitting on trains, carrying a heavier day bag than you’re used to—perhaps all of that in new shoes, to boot! All of that can mean sore muscles at the end of the day.

Here are some natural solutions for an achy body at the end of a long (but fun) day on tour. Keep in mind that none of these are as fast-acting as an NSAID like ibuprofen, but if you start these supplements a week or two before your trip and continue taking them throughout your trip, they will be more effective.

“Legs up a wall” (Viparita Karani)

I learned this trick when we were facilitating yoga retreats around the world. It’s the easiest yoga pose ever, almost! Find a comfortable spot next to a wall (even on a bed is ok) and put your legs up against the wall. That’s it! Here is a much more thoughtful, in-depth description for you.

From this article in Runner’s World, ”In essence, this inverted pose aids your overall recovery by draining fluids that are pooling in your legs, while also stretching your hamstrings and relieving a worn out lower body.” Even the folks over at Good Housekeeping are doing it!

If this position hurts your back or neck or you feel pressure in your head, perhaps it’s not for you. This pose should feel enjoyable, not cause you any pain or stress.

Zyflamend

If you’re looking for a good blend of anti-inflammatory herbs (including both turmeric and ginger), Zyflamend is a fantastic product by New Chapter. There are tons of studies as it relates to internal inflammation and lots of anecdotal evidence on aches and pains.

Mood

No matter how much we love it, crave it, and dream about traveling, there’s no denying that travel can be a little stressful. Or a lot stressful if you’re figuring it out on your own*. Tensions may run high when you’re tired, hungry, and it just started raining or the museum is unexpectedly closed. Sharing a small hotel room with a friend or partner can be a challenge, as well. Plus, some of us just know we’re nervous travelers, but the benefits of travel still outweigh our anxiety. Luckily there are things you can do (short of daily mid-afternoon Aperol Spritzes) to help happily roll with the punches. (*Might I propose that a quick fix to your mood on vacation is coming with us and letting us handle all the details!)

B Complex Vitamins

There are 8 vitamins that make up what you may have heard called the “Vitamin B Complex.”  While my focus used to be almost exclusively on proper Vitamin B12 supplementation, supplementing the complex as a whole really does an amazing amount of good. Studies show it benefits people under stress, improve mood, and reduce depression. 

If you’re not already taking a good B supplement, starting one a few weeks before your trip (and continuing throughout your trip) might help make little inconveniences a bit easier to swallow. I like this blend by Jarrow; if you have your own favorite, please make sure it contains methylated forms of folate and B12, as they are used more readily by the body. The B12 should be in a methylcobalamin form, not the cyanocobalamin form (it will list it on the label).

Adaptogens

There is a class of herbs called adaptogens based on their ability to help the body adapt to stress–both physical and mental. Studies have shown adaptogens (such as Ashwaganda, Rhodiola, Holy Basil [Tulsi], Schizandra, among others) help protect the body from the effects of stress, particularly fatigue. 

Unlike a substance like L-theanine, which takes effect in half an hour, this isn’t a quick-fix. These are supplements you may wish to start 1-2 months before your travels in order to set a calm stage. However, adaptogens are well worth incorporating into your daily life! I think this is a good blend to start with a month or two before your travels and to continue to take on your journey.

Sleep

Sleep can be a tricky thing for some people while traveling, between jet lag, sleeping in a strange bed, new routines, and general excitement about your trip. Certainly, everything listed in the mood section above will also help with sleep, so take the time to review that section. However, here are a couple more ideas for you.

Eyeshades

Avoid any light you can at night, which is getting more and more difficult with all the little lights on hotel air conditioners, TVs, clocks, fire detectors, and more. Wear a good set of eyeshades; this is BJ’s favorite sleep mask by far, and they don’t put any pressure on your eyes. 

Earplugs

There’s a good chance your hotel is going to be noisier than your bedroom at home, whether it’s barking dogs, traffic sounds, an air-conditioning unit, or rambunctious neighbors. We love Howard Leight earplugs to help with an uninterrupted night of rest. They’re also great for blocking out engine noise on the airplane. 

On a personal note, I am not a fan of wearing earplugs, but even I have to to admit that they really do make a huge difference. BJ wears them faithfully every night, blissfully unaware of the things that go “creak” in the night. 

L-theanine

You already know how much I love L-theanine, but I thought I would add one more sleep-specific study here to convince you entirely!

Immune System

When you think about getting sick on vacation, you probably think about traveler’s diarrhea, seasickness, jet lag, altitude sickness…but what about just a common cold or flu? Being exposed to so many new sites and surfaces—subway rails, stairway handrails, taxi and Uber handles, etc—gives you a heightened risk of catching a bug. It goes without saying–wash your hands, wash your hands, wash your hands, and also use hand sanitizer! But what else can you do before and during your trip (besides making sure you’re also up to date on your flu and COVID vaccinations, of course!)

Mushrooms

Mushrooms have been used in many traditions for thousands of years for their healing properties. Now we think the source of these immune-boosting properties are beta-glucans. Among other things, beta-glucans can help fortify the body against respiratory diseases. Although science isn’t exactly sure of the mechanism, it is widely accepted that beta-glucans can help stimulate our innate immune system.

Paul Stamets is an absolute hero in the medicinal mushroom world, so I would feel comfortable recommending anything from his line, Host Defense, although Daily Immune Support is a good place to start. This would be something you would want to start a month or more before your trip.

Counter Attack by Rainbow Light

I wanted to mention one more supplement I’ve personally used with good success. Although I tend to rely on Andrographis alone these days, I appreciate the “everything and the kitchen sink” approach of Rainbow Lights’ “Counter Attack.” It contains Andrographis, as well as some of my other heavy-hitting favorites such as isatis, coptis, and berberine, along with western favorites vitamin C and zinc. This is something I would take at the first hint of getting sick, or again, perhaps take as a preventative while on vacation.

Altitude Sickness

We have a much more in-depth look into how to avoid Acute Mountain Sickness (AMS) which you can visit here. There we explain the phenomenon a bit more in-depth, give you high-altitude itinerary planning tips and unpack some of the details below. Altitude sickness can be very a serious issue, so it’s good to arm yourself with as much information as possible. Don’t forget to read the Constipation section above, as this can be an issue at altitude, as well.

Water!

Make sure you’re drinking enough water, as some of the symptoms of AMS are the same as dehydration. Higher altitudes are often associated with dehydration because of increased urine output. Also, the air is typically dryer and your breath more rapid, leading to a greater loss of bodily fluids through the breath. It’s also best to avoid alcohol (or any central nervous system depressant) because of its effect of depressing the breath.

Chlorophyll

The use of chlorophyll is purely anecdotal but worth mentioning. Yes, this is the same chlorophyll that makes plants green! The theory here is that chlorophyll supplements fortify your blood cells, enhancing their oxygen-carrying capabilities (This short video is how the company Herbs, Etc explains the mechanism.) Only one study I can find remotely suggests chlorophyll’s blood-boosting ability, but it’s indirect at best. However, many people swear by it and for most people it’s a harmless natural product. Perhaps you can use this as an excuse to up your intake of green leafy vegetables with their abundance of nutrients and fiber, as well as chlorophyll.

If you decide to take chlorophyll, I would highly suggest getting the pills instead of the liquid if you are traveling, as the liquid stains if spilled. Remember that your stools may be tinted a dark green when taking this product—don’t be startled!

Coca Leaves

If you travel to the Andes Mountains in South America, chances are you will encounter coca tea, in a teabag or loose-leaf form. There’s evidence that humans have been using coca leaves medicinally for at least 3,000 years, although there isn’t a big body of modern research on the effects of coca on the body at altitude.

To answer your question, yes, this is the same coca that cocaine is made from (although cocaine is a highly concentrated and adulterated version of just one of coca’s numerous alkaloids. In our experience, coca tea gives you the same buzz as a cup of black tea. And to answer your next question…

Will Coca Tea make me test positive for cocaine on a drug test?

Yes, coca leaves and tea bags can create a positive for a cocaine drug test. You’ll often find “decocainized” tea bags; similar to decaffeination in coffee, coca tea can be decocainized. However, just as decaffeinated coffee retains a small quantity of caffeine, decocainized coca tea will still contain a small quantity of organic coca alkaloids.

General

What else should you consider to maintain your good health while on the road? Here are a few final thoughts. 

Wear a mask when you are sick

I sincerely hope that the rest of the world picks up a clue from East Asia and wears a mask in public spaces when they are ill. We experienced this in Japan, China, and Korea long before the COVID-19 pandemic and we were always touched by the kindness, practicality, and power of this simple, harmless, and effective gesture. We hope you continue this practice just in case you do pick up a bug on your vacation, and that you’ll protect your travel mates by wearing a mask.

Bonus: Magnesium

Magnesium helps with a little bit of everything, which is why I am including it in the General Health section. Magnesium deficiency has been associated with many chronic diseases, and yet we are getting less and less magnesium in our modern diet. Magnesium deficiencies have been linked to major depression, anxiety, as well as cardiovascular disease, migraines, and overall health of the body. What’s more, stress increases the loss of magnesium, and a magnesium deficiency increases stress, a most vicious circle.

There are many different forms of magnesium, but it’s thought that magnesium citrate* is the most readily used by the body. Getting ~400mg of magnesium per day, through diet or supplementation, is going to provide a healthy foundation for an adventure-filled life. Note that magnesium tablets tend to be pretty large, so if you’re not a big fan of large pills, consider capsules.

*The reason magnesium oxide (and not magnesium citrate) is used to help constipation is because the primary goal is not to use the magnesium in the body, the goal is to draw water into the bowels. 

Do I need Travel Insurance?

We believe the answer is Yes! We require our guests to carry travel insurance, and we think it’s an important safety net for all travelers. It’s a small price to pay for peace of mind should something unexpected happen during your journey. Click here to find out more about where to start your search for travel insurance.