Pack These 10 Items to Stay Healthy While Traveling

Stay healthy on the road with these expert tips.

July 14, 2021

By: Leesa Morales, MScN

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Photo By: Leesa Morales

10 Items to Pack for Health

Whether packing your bags for a quick overnight trip or a long overdue vacation, be sure to include a few (or all!) of these useful items to help support your health and self-care while on the go.

Pack Vitamin D3

Taking a vitamin D3 supplement regularly may support immune function and help to prevent chronic fatigue and mood disorders, all of which will make your travels more enjoyable. If you forget to bring a capsule or tincture with you on vacay, aim to spend 15 to 20 minutes daily in the sunshine (wearing sunscreen of course).

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Bring Vitamin C

Vitamin C is an essential nutrient and potent antioxidant that helps support proper immune function, reduces oxidative stress and improves our ability to fight infections, according to a recent review in the journal Nutrients. There are many travel-friendly forms of vitamin C, my favorite being a tube of fizzy hydration tablets. Take your pick, and be sure to consume daily.

Don’t Forget the Water Bottle

Staying hydrated helps regulate blood pressure, body temperature, hunger, mood, cognitive performance and digestive regularity, according to a recent article in the scientific journal Nutrition Reviews. In order to keep your cool on many levels while on the go, bring a reusable water bottle with you and refill it often.

Consider a Nutrient Safety Net

While on the road, it’s not always possible to eat as healthy as you’d like. For those times you can’t find the juice bar, keep a few individual packets of instant greens powders that you can stir into water. Consider it your nutrient safety net for when you need to fill in the gaps.

CBD Soothes What Ails You

Traveling can induce sore, cramped muscles from toting heavy luggage, walking more than normal or being in an uncomfortable bed. CBD balms, lotions and supplements may be helpful for reducing aches and pains, according to a recent study in the Journal of Cannabis Research.

Keep Up With Your Magnesium

A change of routine can cause unnecessary stress in the body. A magnesium supplement may help ease your nervous system, keep digestion processes regular, and improve sleep quality. Magnesium is naturally found in leafy greens, beans and seeds, and you can also carry a few individual packets of a magnesium supplement powder in your wellness kit while traveling for an easy dose. Be sure to take it in the evening as it can induce a gentle relaxation.

Have Hand Sanitizer at the Ready

While traveling it’s inevitable to be in constant contact with public surfaces in airports, taxis and restaurants, which can easily transfer germs that may lead to inflammation, infection and illness. Wash your hands often and keep your hand sanitizer near for those moments in between.

Snacks Are Vital When You Travel

Repeat after me: Never travel snackless. The key to stabilizing mood, energy, blood sugar and hunger is to keep fat, protein and/or fiber-rich bites on hand at all times. Think: collagen powder to add to coffee; individual nut butter packets to liven up an apple or banana; unsweetened dried fruit or jerky made from grass-fed beef, wild salmon, or mushrooms; crackers and bars made from nuts and seeds, and so on.

Fight Stress and Fatigue With Adaptogens

Adaptogens are a class of plant botanicals that have a non-specific response in the body to balance the central nervous system, which may reduce fatigue and depressive symptoms as well as improve our ability to cope with stress, according to a recent study in the journal Pharmaceuticals. Adaptogens have been used for centuries, and now they’re easier than ever to add to your on-the-go wellness routine. Bring a small bottle of capsules with you to take with breakfast, or tuck a few individual packets into your bag to mix with hot water or coffee.

Essential Oils Perform a Host of Travel Tasks

Essential oils come in handy for many reasons on a trip. Add a couple drops or a tablet to your shower to loosen up congestion (eucalyptus) or to help unwind and relax (lavender), dilute a few drops in a carrier oil like almond or olive and use as a light, natural perfume when you need a quick refresh, add a couple drops to the toilet bowl to keep the bathroom smelling nice, or make a quick natural cleaning spray for counters and surfaces with a few drops of lemon essential oil in water.

Pack These 10 Items to Stay Healthy While Traveling

Related To:

Shop This Look

10 Items to Pack for Health

Pack Vitamin D3

Bring Vitamin C

Don’t Forget the Water Bottle

Consider a Nutrient Safety Net

CBD Soothes What Ails You

Keep Up With Your Magnesium

Have Hand Sanitizer at the Ready

Snacks Are Vital When You Travel

Fight Stress and Fatigue With Adaptogens

Essential Oils Perform a Host of Travel Tasks

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