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Stay Healthy While Traveling: Holistic Health Tips for Your Next Trip

It is the WORST when traveling and you are puking in the middle of the night from a stomach bug in a hotel, or you have horrible reflux and all the stores are closed. This blog features my best holistic health tips to help you stay healthy when traveling in the US and abroad. Along with these remedies, I have had enough traveler’s illnesses that I do like to have a Zofran Rx handy when possible. They are really cheap but can cause terrible constipation so be careful there!

Benton Integrative Medicine - Healthy Travel Tips

Here are some holistic health tips to help you stay healthy when traveling:

Boost Your Immune System

  • Eat a balanced diet rich in fruits, vegetables, and whole grains.

  • Stay hydrated with clean, filtered water.

  • Consider immune-boosting supplements such as vitamin C, and echinacea.

When traveling by plane, I take Briotech spray and spray it in my nose 1-2 times near the end of the flight or you can get Xlear Nasal Spray at any pharmacy that kills germs too. Also I personally get a really dry nose in the plane and use Calendula ointment.

Benton Integrative Medicine - Herbal First Aid Kit Bundle

Herbal Remedies

Peppermint or ginger tea can help soothe digestive issues. I find it best to carry a small herbal first aid kit with remedies like arnica for bruising, calendula for skin irritations, and ginger for nausea. We have all three of these remedies available for purchase in a Herbal First Aid Kit bundle through FullScripts.


Probiotics can support digestive health, which is crucial when exposed to new foods and environments. Some evidence suggests you can avoid traveler’s diarrhea if you take higher doses when in high risk areas.

Benton Integrative Medicine - Lavender fields to make essential oils

Essential Oils

There are many essential oil brands on the market. Our preference for best quality is Young Living Essential Oils.

  • Lavender oil can be calming and help with sleep. It can also help with itches!

  • Tea tree oil has antibacterial properties and can be used for minor cuts or skin issues. Sometimes I use this inside my nose when I don’t have other remedies.

  • Peppermint oil can aid digestion, relieve headaches, and even help nasal allergies (put a tiny bit just under your nose, not inside your nose). The Peppermint Oil GI is a nice oral formulation to use.

Constipation and diarrhea remedies

Many people get constipated when traveling due to stress. Do regular deep breathing and manage your stress but I like to take the ColonRx. If you are getting the “rumbles” and worried about food poisoning, start the activated charcoal every few hours. If you can, mix it in apple sauce and add probiotics every few hours. You may just head it off!

Stay Active

Engage in light exercise, such as stretching or yoga, to help alleviate travel-related stiffness.

Benton Integrative Medicine - Hydration - Woman staying active and drinking water

Hydration and Electrolytes

Coconut water or electrolyte-rich drinks can help prevent dehydration. We have LMNT packets at Benton Integrative Medicine that are handy to carry.

Mind-Body Practices

Practice mindfulness, meditation, or deep breathing to reduce stress.

Sun Protection

Use natural sunscreens or cover up with clothing to protect your skin from the sun. Check out the Environmental Working Group (EWG) for good sunscreens. I personally use Burn Out.

Stay Well-Rested

Ensure you get enough sleep to support your overall well-being.


Consider adaptogenic herbs like ashwagandha or rhodiola to help your body adapt to stress. I really like the Adrenal Complex by Designs for Health when having more stressful travel.

Benton Intgrative Medicine - Acupuncture


Learn some basic acupressure points for common ailments such as headaches or nausea.

Stay Informed

Research potential health risks at your destination and take appropriate precautions.

Remember, these holistic approaches are meant to complement, not replace, conventional medical care. Always consult with a healthcare professional before trying new supplements or making significant changes to your health routine, especially when traveling to new and unfamiliar places.


Dr. Benton


Huntersville and Denver locations


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