Staying Healthy on Holidays

By: Bec Harris

Travel can be exciting, but it can also be stressful on the body. From long flights to new foods, your digestive system, sleep patterns, and immunity can all be challenged.

With Christmas holidays on the way naturopath Mel from NatMed East Fremantle shares her top travel health tips – whether you’re heading overseas or just going on a road trip.

Common Travel Challenges

Mel explains that travel often brings a variety of minor but frustrating health issues, including:

Sunburn from extra time outdoors
Digestive issues, including diarrhea or constipation
Cold sores triggered by stress
Fatigue from working hard before holidays
Motion sickness and sleep disruption

These problems are not inevitable – preparation can make a huge difference.

Supporting Your Immunity

A key piece of advice is to prepare your immune system before travel:

Take astragalus, an adaptogenic herb that supports the immune system
Maintain levels of vitamin C, vitamin D, and zinc
Consider probiotics like Saccharomyces boulardii to strengthen gut health and prevent diarrhea, especially when travelling to high-risk destinations

Mel also recommends having remedies on hand for minor issues like cold sores (lip balm with zinc or lysine), insect bites, or minor allergic reactions.

Gut Health on the Go

Travel can disrupt your gut microbiome, leading to issues like “traveller’s diarrhea” or constipation. Some practical tips include:

Stay hydrated with low-sugar electrolyte drinks
Eat plenty of vegetables and fibre
Use peppermint tea or charcoal tablets for bloating and gas
Carry ginger for nausea relief
Move around frequently on long flights to stimulate digestion

For long flights, constipation is often caused by sitting for long periods, dehydration, and changes in routine. Mel stresses that maintaining movement and regular eating habits helps keep your digestive system functioning.

Pain, Circulation, and Comfort

Travel can also strain muscles and joints. Mel suggests:

Using a supportive neck pillow to reduce neck pain on long flights
Taking magnesium to ease cramps and relax muscles
Consuming natural anti-inflammatories, like curcumin or ginger tea
Being cautious with painkillers due to potential side effects, including constipation

Sleep and Circadian Rhythm

Adjusting to new time zones is critical for avoiding jet lag:

Use melatonin in low doses to reset your sleep cycle
Take calming herbs like passionflower or magnolia
Maintain nutrient support, including magnesium and a multivitamin

Mel also highlights that stress, alcohol, and travel disruptions can exacerbate sleep issues, so planning ahead is key.

Women’s Health on Holiday

Changes in diet, routine, and stress can trigger recurrent infections for women, such as:

Urinary tract infections (UTIs)
Candida infections
BV (bacterial vaginosis)

Mel advises preparation and appropriate supplements to prevent discomfort while travelling.

Traveling with Supplements

For those who take supplements, Mel provides these tips to pass through customs safely:

Keep supplements in their original packaging
Pack essential items like probiotics or iron tablets in hand luggage
Be open and honest with customs officials

Most common supplements, including magnesium powders, are generally not a concern for airport security or detection dogs.

A Holistic Approach to Travel Health

Mel’s advice combines preparation, awareness, and practical solutions to help travellers stay healthy, comfortable, and energised. From immune support to gut health, sleep, and women’s health, taking a proactive approach ensures that your holiday is as enjoyable and stress-free as possible.

Article supplied with thanks to Sonshine.

Feature image: Canva