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    Chilkoot Lake Haines Alaska
    Travel Wellness Tips

    100+ Travel Health Hacks and Packing List Tips

    by Trudy Wendelin, L.Ac April 13, 2025
    written by Trudy Wendelin, L.Ac

    Have you ever heard yourself saying, “I need a vacation from my vacation”? Whether you’re on a meditation retreat or hiking the Himalayas realizing these travel health hacks can enhance your travel experience and return home.  Health is wealth no matter where we go, whether on an international adventure or in our own back yard. Even more, since the pandemic most of us have come to realize the importance of not spreading germs from travel. 

    “It’s better to travel well than to arrive.” -Buddha

    I am sharing my tips learned as an Acupuncturist/Herbalist, plus from travelling to 105 countries.  Overall, I categorized 100+ travel health hacks for a packing guide: Immunity/Medications/Supplements, Health & Beauty, Clothing, First aid Kit, Hygiene, Sleep aids/Relaxation, Exercise and Digestion.

    100+ Travel Health Hacks
    & Packing List
    Tips


    Immunity / Medications / Supplements

    This is where you really need to plan ahead.  If going to a third world country or places where there is malaria, yellow fever or typhoid, then I recommend going to a travel medicine clinic for the best planning strategy.  Also, they can prescribe antibiotics to keep on hand for unexpected infections.  Tetanus shots are imperative for travel, whether you step on a nail or get bitten by a dog.

    Travel Vaccine Card
    Tetanus Vaccine
    Antibiotics
    Vitamin C, Elderberry, Golden Seal (anti-viral)
    Yin Qiao San – Cold & Flu Remedy
    Anti-yeast medication tablets
    Prescriptions 


    Related: Top 10 Self-Acupressure Points for Travelers

    Health & Beauty

    There are endless variables when travelling, so it’s important to consider getting travel insurance.  Being prepared for accidents helps to prevent regrettable circumstances and also ensures you to relax, knowing you’ve got everything lined up should you need it.  Here are some basics that will keep you travelling well:

    Travel insurance card
    Emergency contact information
    Polarized Sunglasses, full UV protection
    Broad Spectrum mineral sunscreen
    Natural Insect Repellant:
    Lemon Eucalyptus, Citronella Essential Oils
    Eye drops
    Compression socks
    Saline nasal mist
    N95 masks- filters pollution, wildfires
    Germ masks with nose wire
    Journal
    Travel moisturizer and lip balm

    Eye drops
    Healthy snacks/Water
    Travel wrap
    Blister strips
    Crystals-Malachite (Travel Guardian),
    Moonstone (Protects Travelers on water),
    Shungite (Neutralizes Airport x-rays and security scanners)
    Sage Smudge Spray
    Altitude sickness pills-Sheng Mai San, Gingko, Rhodiola
    Vitamins and supplements
    Reef-friendly, non-toxic Mask Defog
    Hydration Face Mask

    Related: Helpful Altitude Sickness Prevention Tips

    Clothing

    When travelling, there are important considerations in choosing for travel.  Your skin is your largest organ and warrants good protection.  Outdoor recreational stores, such as REI or North Face have wonderful selections of SPF clothing and hats. It’s also important to have clothing that wicks moisture, regulates temperature and doesn’t wrinkle easily, such as, bamboo and merino wool.  And shoes are something to plan ahead for with proper orthotics and support for a lot of walking.  Furthermore, wear shoes for some time before going on a trip so they are broken in and ready to go.

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    SPF protective clothing – shirt, pants
    SPF hat
    Swim SPF Rash Guards
    Hiking boots
    Walking Shoes
    Sandals/Flip flops
    Water Shoes
    Rock Shoes
    Bamboo Material/Merino Wool

    Related: 7 Important Tips for Holistic Sunscreen Care

    First aid Kit

    I have fallen in Nepal breaking my arm, capsized white water rafting in Costa Rica slamming into rocks and been bitten by a dog in Marshall Islands.  These unfortunate scenarios taught me valuable lessons and expanded upon my First Aid Kit with tips for covering all bases.

    Aspirin, acetaminophen, anti-fever
    Ibuprofen
    Arnica
    Medihoney Patches (Manuka)
    Antibiotic Cream
    1% hydrocortisone cream
    Aloe gel for burns
    Insect bite anti-itch cream
    Bandages/Band-aids

    Disposable gloves
    Cotton swabs (Q-Tips)
    Tweezers
    Digital thermometer
    Small scissors
    Gauze
    Oral rehydration salts
    Antiseptic
    Nuun Electrolyte replacement
    Alcohol swabs

    Related: Dog Bite Tips & Why Manuka Honey is in my First Aid Kit

    340082_3348919525640_228095103_o

    Hygiene

    Post Covid-19, travel will change for good.  We all now are more acutely aware that travel spreads germs and mandates protection and precaution.  We owe it to ourselves and others to keep healthy and prevent spreading any diseases by either air or touch. 

    Top antimicrobial essential oils:
    Tea Tree Oil, Oregano, Thyme, Rosemary, Clove
    Essential oils for children-lavender, tea tree
    Cleansing wipes
    Organic Hand sanitizer
    Condoms

    Portable toothbrush sanitizer
    Cell phone sanitizer
    Seat Sitters Airplane Seat Cover
    Tray Table Cover  
    Water purification tablets or Steri-pen
    Collapsible water bottle with filter

    Sleep aids/Relaxation

    Melatonin
    Valerian
    Chamomile or Passionflower (Relaxation)
    Lavender Aromatherapy
    Sleep masks
    Neck Pillow or Pillowcase
    Ear plugs
    Meditation Apps-Headspace and Calm

    IMG_5239

    Related: 9 Jet Lag Travel Tips for a Healthy Trip

    Fitness Exercise

    It’s a bummer to return home after travel with weight gain or muscle loss.  Keeping up an exercise routine ensures you feel better about yourself, boost your immunity and return home feeling rejuvenated. Here are some travelling mode exercise ideas:

    Travel yoga mat
    Resistance bands
    Jump rope
    Trekking Poles
    Travel size massage tools
    Workout Clothes
    10 Hiking Essentials (see below)

    Related: Ten Hiking Essentials for a Safe and Enjoyable Adventure

    Digestion

    IMG_1705


    Whether you get heartburn from overeating exotic foods or get a bug from something you eat in a foreign country, having these digestive aids/medicines are essential.  Also, an easy tip when traveling in Third World Countries is to only eat cooked foods or food with a rind or shell. (no ice in drinks either)  I follow this rule and have never gotten sick from food in all my travels to 100+ countries.  Here is my tried-and-true list of digestive aids:


    Activated charcoal pills (food poisoning)
    Motion sickness wristband
    Shelf stable probiotics
    Ginger supplements
    Anti-diarrhea med-Imodium
    Herbal Laxative
    Peppermint
    Digestive Enzymes

    Related: Motion Sickness Natural Remedies & Tips for a Healthy Journey

    Bon Voyage with Travel Health Hacks

    These tips make up a comprehensive packing list for wellness travel.  I am sharing this list that I use for my own travel planning.  Hopefully it helps spread the word on ways to travel well. If you have any new travel health hacks, please share in comments below. This list is a work-in-progress!

    Also, click for the complete printable Ultimate 100 Wellness Travel Packing List (all things in blog) that is editable in Canva.


    Read More!
    14 Therapeutic Ways Travel is Healing
    14 Important Do’s & Don’t of Travel During Mercury Retrograde




    April 13, 2025 0 comments
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Hello, Hola, Namaste, Ni hao, Ciao and Bonjour! My name is Trudy and I have been traveling like everyday is my last, over the last 10 years. I've visited 105 countries and still counting! As an Acupuncturist and traveler, I love sharing my experiences and tips on travel and wellness. Feel free to join below my community for coupons and latest travel guides.

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