Top Tips for A Healthy Vacation

Several times a year, Liz Humphrey travels from her home in San Francisco to locales like Hong Kong and Thailand. Because long flights can take their toll, Liz brushed up on ways to prevent potential problems. “I use copious amounts of all-natural moisturizer. I put on socks, tuck myself into my huge pashmina, push the DVD repeat button, and pop on my sound-blocking headphones and an eye mask,” she says.

That’s just the beginning. Her travel kit contains herbal teabags, an aromatherapy bedtime balm, and a selection of supplements. Liz knows the secret of comfortable travel: Pay attention to your body’s needs and be prepared with a complete array of nutrients in supplemental form. This summer, before you head off on your own adventures, check out some of our top picks to pack up for healthful travel.

Fun in the Sun

Whether at the beach or walking around an amusement park, use a high-quality sunscreen whenever you’re outdoors. You can also take other measures to prevent sunburn.

In a study published in the Journal of Investigative Dermatology, researchers looked at the relationship between fish-oil supplementation and sunburn, and they found that fish oil helps reduce sun-induced inflammation. In a similar study, scientists examined the effect of fatty-acid supplementation on ultraviolet radiation (UVR)-induced DNA damage in 42 healthy people. Those taking 4 grams daily of the omega-3 polyunsaturated fatty acid eicosapentaenoic acid (EPA) experienced a reduction in early markers of skin cancer, including sunburn. Researchers concluded that “longer-term supplementation might reduce skin cancer in humans.”

What if you do stay out in the sun just a little too long without sufficient sunscreen and end up looking like a lobster? There’s plenty of anecdotal evidence as well as solid research for aloe vera. Studies show that agents known as oligosaccharins (complex carbohydrates found in plants) protect your skin’s immune system from damage from two kinds of ultraviolet light, UVB and UVA. Research also shows that exposing the skin to UV radiation suppresses health-promoting white blood cell responses. But extracts of Aloe barbadensis gel may prevent this photosuppression. Aloe is also soothing and cooling on skin that has seen too much sunshine.

Homeopathic remedies offer another way to combat the effects of sunburn. Calendula officinalis in cream or gel form has antiseptic properties that make it a good topical treatment. (This is one homeopathic remedy that even dermatologists frequently recommend.)

It Isn’t Easy Being Green

If your vacation includes a glass-bottomed boat ride or a fishing excursion, you might want to take precautions against sea sickness. It’s a terrible feeling to be miles away from the dock and suddenly realize that your stomach is doing loop-de-loops.

Ginger (Zingiber officinale) has a rich history of use for stomach ailments, including morning sickness in pregnant women. In a study conducted in Denmark, 80 naval cadets who were unaccustomed to sailing in heavy seas were given either 1 gram of ginger or a placebo. Ginger root significantly reduced the tendency to vomit and to cold-sweating better than a placebo—powerful evidence for the efficacy of ginger.

Researchers in a small study of people with a history of motion sickness wanted to determine the exact mechanism of ginger in preventing nausea. They hypothesized that ginger prevents motion sickness by constricting blood vessels and controlling blood pressure, as well as by preventing changes in normal gastric rhythmic patterns. Among their conclusions: Pretreatment with 1,000 to 2,000 mg of ginger reduces nausea, prolongs the latency before nausea onset, and shortens recovery time.

Also make use of an antinausea pressure point between the tendons on the underside of your arm, just above the wrist. Acupressure can be self-applied, and although its effectiveness is variable, it is certainly worth a try.

Gotta Go

One of the most inconvenient ailments that can strike travelers is diarrhea. To ward off a potentially hazardous case of this problem, avoid tap water, ice, and raw fruits and vegetables. Also take a probiotic supplement. By repopulating your gut with friendly bacteria such as lactobacilli or Saccharomyces boulardii, you can arm yourself against potentially nasty bacteria in food and drink.

Sleep Solutions

To start any vacation off on the wrong foot, there’s nothing like flying through the night, changing time zones, and then having to navigate your way around a foreign city. Support your internal clock by taking a few simple steps while in flight: Avoid caffeine and alcohol, stay hydrated, and use an eye mask, pillow, and ear phones or plugs to snag a few hours of sleep. Try a walk in bright daylight on the first morning at your destination to reset your circadian rhythm.

When it comes to supplements, melatonin, a hormone produced by your brain’s pineal gland, has been touted as the remedy for jet lag, although research results differ. In one study, melatonin was shown to increase sleepiness and have positive effects on jet-lag symptoms after an eastbound flight crossing several time zones. In a review of other studies, researchers also found evidence for its efficacy. Nine of the ten trials concluded that taking melatonin close to the target bedtime at the destination (10 p.m. to midnight) decreases jet lag from flights crossing five or more time zones. Researchers also found that daily doses between 0.5 and 5 mg have a similar effectiveness, except that people fall asleep faster and sleep better after taking the larger (5 mg) amount. In addition, melatonin’s benefit is likely to be greater as more time zones are crossed and on eastbound flights.

The Latest Buzz

Whether you’re headed to the shore or the mountains, be prepared for insect bites. Certainly you should carry any medication necessary if you are allergic to insect stings, but for annoying pests like mosquitoes and sand fleas, you have several options. Because of its anti-inflammatory and antiseptic properties, the homeopathic remedy Arnica montana in cream form is useful for insect bites as well as bruises and aching muscles. Ledum palustre, or wild rosemary, is a homeopathic first-aid remedy that can be used for insect stings and bites. And you may find solutions in bug-bite folklore. Some people swear by thiamine (vitamin B1) as an insect repellent. Others suggest eating lots of onions and garlic.

Whether you are the action-adventure type who likes to cross mountains and sail the high seas, or the relax-by-the-pool-with-a-fruity-drink type, it pays to be prepared when you travel. With a little forethought, you can arrive at your destination relaxed and ready to have fun without the extra baggage of travel ailments.

Pack Your Bags!

The next time you get ready to travel, pack easily accessible items to make your trip more pleasant.

• Comfort items: Eye mask, pillow, blanket, ear plugs, and lotion.
• Food and drink: Bottled water (enough to stay hydrated throughout the trip), herbal tea bags, and healthful snacks (dried fruit, granola, crackers, or ginger cookies).
• Supplements: Depending on your needs, consider vitamin C, your favorite multivitamin, probiotics, fish oil, homeopathic remedies, melatonin, and aromatherapy to help you chill out. Check your health store for already prepared remedy-travel packs and kits.