Avoid the travel bug with these 8 essential supplements

Posted by Nancy Sacks on

School is out, the start of summer is right around the corner and many of us have upcoming travel plans.

In this month’s newsletter, we will offer some tips and strategies to help you stay healthy and happy while traveling and beyond. 

Did you Know:

- low humidity levels on an airplane break down our protective mucus layers letting germs in? We’ll look at ways to stay hydrated and fight off the germs.

Read time: 7 minutes


Air Travel

A study referenced in a Wall Street Journal article found that you have a 20% higher chance of catching a cold on a plane. Why is this and what can we do to avoid getting sick?

1. Stay Hydrated

The humidity levels on a plane are 12% to 15%, versus 30% to 60% on land. This dryness is bad for our sinuses and can break down our protective mucous membranes. When these tissues dry out, it is much easier for viruses or bugs that may be present to infiltrate or nasal passages.

To combat the low humidity, we need to stay extra hydrated. Be mindful to drink at least 8 oz of water every hour you are in the air.

Alcohol and caffeine both dehydrate your body even more, so avoid them if possible.

You may want to bring a travel sized (< 3.4oz) bottle of saline nasal solution or a nasal mist on longer flights, to help keep your sinuses stay moist.  

2. Keep your hands clean

Germs lurk on airplane surfaces: lavatory door handles, contaminated trays and armrests, etc.

Bring sanitary disinfectant wipes and wipe down the tray table, armrests, air vents, and seat buckles. The flu virus, as one example, can live on a hard surface for up to 24 hours.

3. Use the air vent

Keeping your air vent on can prevent catching a virus. The airflow from the vent can help to ward off another passenger’s floating germs.

HEPA filters found on planes remove 99.97% of airborne viruses and bacteria. Contrary to popular belief, airplane air is not “stale”, the air is getting refreshed about 20 times per hour, twice the rate of a typical office. 


International Travel

Traveling internationally brings a host of stressors, from new foods, time zone changes, decreased quality and quantity of sleep, rising stress levels and exposure to new viruses and bacteria we don’t encounter at home.

- Health Preparation -

 Before traveling, you can start preventive measures to avoid getting sick. We are going to look at the top 8 travel supplements and homeopathic medications.

1. Gut Health

Probiotics can make the difference between an incident-free vacation or one spent missing out on activities and feeling unwell. Probiotics can help digestion and they can help prevent and stop travelers’ diarrhea and boost your immune system.

Probiotics keep the gut from holding onto bad bacteria and encourage the body to fight infection by increasing the good bacteria.

Start supplementing at least 2 weeks, preferably 4 weeks, before leaving and continue taking it until you’ve been home for 1 week.

We recommend Klaire Labs Ther-Biotic Complete, which has a blend of 12 strains.

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2. Sleep

Melatonin is a hormone that helps regulate our circadian rhythm by working as a darkness signal. It’s naturally secreted by the brain’s pineal gland. Supplementing melatonin is commonly used for jet lag treatment and it’s been shown to help with both sleep and reducing jet lag symptoms. 

Take 3mg 30 minutes prior to sleep. It can also be taken en-route to your destination to help you adjust to the new time zone. Take 30 minutes prior to your target bedtime at the arrival city.

We recommend Melatonin 3mg by Pure Encapsulations.


3. Adaptogen


Scientists think Adaptogens work by helping the body’s autonomic nervous system return to its normal, healthy, relaxed state. It also helps the body recover more quickly after stressful situations have passed.

An article published in the peer-reviewed Alternative Medicine Review said Adaptogenic herbs can help people adapt to prolonged stress caused by “malnutrition, surgery, chemical exposure, excessive exercise, sleep deprivation, or a host of other environmental causes” and minimize some of the effects of stress.

Travel is stressful and a blend of Rhodiola and Ashwagandha can help us adjust to new time zones, poor sleep and stress.

You can start taking these 2-3 weeks before travel. 



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4. Activated Charcoal

Activated charcoal is made by burning something carbon-based, like wood or coconut shells to remove all of the oxygen. What’s left is a highly absorbent material filled with millions of tiny pores that trap and bind gas and toxins and can carry thousands of times its weight.

And it has a ton of uses for the constant traveler:

  • Helps with gas and bloating from airplane/hotel food
  • Can help fight jet lag
  • Helps to normalize your system after eating low-quality or questionable food
  • Carries out toxins
  • Particularly helpful after drinking too much alcohol
  • Combats cellular damage and allergic reactions
  • Good for cellular health, heart health, gas, bloating, detoxification, digestion issues


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5. Bug Bouncer

Mosquitoes, ticks, and other pests can sometimes keep you from enjoying the outdoors to the fullest. Though typical spray repellents keep the bugs away, they are made from a toxic blend of chemicals that you don't want to put on you or your family.

Bug Bouncer is a safe, all natural homeopathic insect repellent. Bug Bouncer utilizes the repelling properties of the Delphinium plant (Staphysagria), which repels mosquitoes naturally. Bug Bouncer tricks bugs into thinking you are a giant Delphinium flower so they stay away!

If a bug bite were to occur, Bug Bouncer reduces swelling, burning, and itching with a blend of time-tested homeopathic ingredients.



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    6. Motion Sickness
    If you are prone to motion sickness, nausea, vertigo, dizziness, and gastric disturbance, these homeopathic travel sickness drops will help you feel better.



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      7. Digestion

      Digestive enzymes help to efficiently break down food, and are especially great to take when traveling since you will likely be eating richer foods that your digestive system isn’t accustomed to. They can also help prevent bloating. Take at the start of each meal.


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        8. Constipation

        Constipation is a common issue for many while traveling. The common mineral Magnesium can help with this, plus a whole host of other potential travel related issues.

        300 mg taken before bed will also help you sleep deeper, can help with sore muscles or cramps and will help to keep you regular.


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          We hope these travel recommendations will help you stay well and enjoy your next vacation.
          If you have any questions, feel free to call our office or simply respond to this email.
          Yours in Health,
          Dr. Nancy Sacks

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