Happy Gut, Happy Travels: Top 6 Tips for Maintaining Gut Health on the Road
Ah, the joy of travel! Traveling is undoubtedly one of the best experiences that life has to offer. You get to encounter new cultures, make unforgettable memories, and explore some of the most beautiful places in the world. However, amid all the excitement, let's not forget about the unsung hero of our well-being - our gut! Yes, that trusty digestive system that works tirelessly to keep us nourished and energized. Nothing will suck the joy out of your travels like a nasty food poisoning, or an unbalanced gut - I’ve been there!
Maintaining gut health and comfort should be a priority for anyone looking to make the most of their travel experience…and it takes minimal effort and planning. So, in this blog post, we'll explore the top 6 tips and tricks so you can stomach all your travels this summer!
Probiotics
As a former-digital nomad and expert on Gut Health, I cannot emphasize enough the importance of taking probiotics while traveling. Probiotics are live bacteria and yeasts that live in our gut and are essential to keeping a balanced and healthy microbiome. This microbiome is responsible for digestion, boosting the immune system, and maintaining overall well-being.
While traveling, our diets and routines often change, and we may encounter unfamiliar or even contaminated foods and beverages. All of these factors can disrupt the gut microbiome and lead to digestive issues and other health problems. However, taking a probiotic can help mitigate these risks and keep your gut healthy and happy.
In addition to supporting digestive health, probiotics have also been linked to reducing inflammation, improving mental health, and even boosting skin health. By taking a daily probiotic supplement or incorporating probiotic-rich foods into your diet while traveling, you can help maintain your overall health and wellness.
So whether you're exploring a new city or immersing yourself in a new culture, remember to pack your probiotics - your body will thank you for it!
2. Take Your Vitamins
As a frequent traveler, I’ve learned to prioritize my health and wellness on the go. One of the best tips to maintain your hormonal balance and immune system up while traveling is to take your vitamins with you. Some of the most recommended vitamins include B-Complex, Vitamin C, Omega-3, and Magnesium.
While it's true that these vitamins can be obtained from food, it's essential to consider that your eating habits will probably be disrupted by the changes in your environment. Hence why having that extra support from vitamins is critical to keep your body and mind functioning correctly.
The active and often busy nature of summer travels can lead to increased stress and energy expenditure. Taking B-Complex vitamins can help support energy levels, reduce stress, and maintain overall cognitive function.
B-Complex:
Energy Production: B vitamins (such as B1, B2, B3, B5, B6, B7, B9, and B12) play a vital role in converting food into energy, promoting proper metabolism, and supporting overall energy levels - a must if you ask me for dealing with a jam-packed summer schedule!
Stress Reduction: B vitamins help regulate the production of stress hormones and support the nervous system. Highly beneficial in reducing stress and promoting a balanced mood to counteract the effects of crazy-packed airports, possibly lost suitcases, and changes in your sleep patterns… which also disrupt your gut health.
Nervous System Support: B vitamins contribute to the health of the nervous system, assisting in the proper functioning of nerve cells and maintaining cognitive function.
Here are my personal favorites recommended by Physicians: Pure B-Complex Plus
Exposure to different environments, increased physical activities, and potential exposure to pathogens during travels can place stress on the immune system. Taking Vitamin C can help support immune function.
Vitamin C:
An excellent antioxidant that protects cells from damage, neutralizes harmful free radicals, reduces oxidative stress, and supports overall cellular health.
Immune System Support: Protects against free radicals and aids in the production of white blood cells.
Collagen Production: Vitamin C is necessary for collagen synthesis, which is essential for healthy skin, connective tissues, and wound healing.
Here are my personal favorites recommended by Physicians: Pure Buffered Ascorbic Acid Vitamin C
Active days, increased physical activities, and potential travel-related stress can impact muscle function, energy levels, and sleep quality. Taking magnesium can support muscle and nerve function, energy production, and relaxation, promoting better overall well-being during your travels.
Magnesium:
Muscle and Nerve Function: Helps to regulate muscle contractions, maintain proper nerve signaling, and support healthy neuromuscular function.
Energy Production: Magnesium is involved in ATP (adenosine triphosphate) production, the body's primary energy source, and supports energy metabolism.
Relaxation and Sleep: Magnesium can help promote relaxation, reduce stress, and support restful sleep.
Take it before going to bed. Here are my personal favorites recommended by Physicians: Pure Magnesium Glycinate
Make sure it’s magnesium glycinate instead of other magnesium supplements, as the body finds it easier to absorb in this form. It is also one of the gentlest supplements on the stomach. Unlike other forms of magnesium, it might not cause as many side effects, such as an upset stomach or loose stools.
3. Herbal Remedies
We've all heard horror stories of food poisoning ruining a trip. To combat potential food-related woes, carry herbs that are known for their antibacterial and antimicrobial properties. They can provide some added protection against foodborne pathogens.
If you're looking to pack some herbs for your next trip, here are a few you may want to consider:
Ginger: Ginger has been used for centuries to aid digestion and alleviate gastrointestinal discomfort. It can help relieve nausea, bloating, and indigestion. Carry ginger tea bags, ginger chews, or powdered ginger to add to hot water or meals. I opt for ginger tea bags on my trips.
Peppermint: Peppermint has soothing properties that can help relieve digestive issues such as bloating, gas, and stomach cramps. It also has antimicrobial properties that can potentially help fight off harmful bacteria. Carry peppermint tea bags or essential oil to add to water for relief.
Turmeric: Turmeric contains curcumin, a compound with anti-inflammatory and antioxidant properties. It can support digestive health by reducing inflammation and promoting healthy gut bacteria. Consider carrying turmeric capsules or adding powdered turmeric to meals or beverages.
Oregano: Oregano is known for its antimicrobial properties and can help fight off foodborne pathogens. Carvacrol, a compound found in oregano, has been shown to have antibacterial and antiviral effects. Carry oregano oil capsules or add dried oregano to your meals.
Cinnamon: Cinnamon has antimicrobial properties and can help inhibit the growth of certain bacteria, including those that cause food poisoning. It also has anti-inflammatory effects and can help with digestion.
Fennel: Fennel seeds have carminative properties that can help reduce bloating, gas, and indigestion. They can also help relax the muscles of the digestive tract. Carry fennel seeds to chew on or make fennel tea by steeping the seeds in hot water.
Garlic: Garlic has strong antimicrobial properties, making it effective against various bacteria, viruses, and parasites. It can help prevent food poisoning and support overall gut health. Consider taking garlic capsules or adding fresh garlic to your meals.
4. Prioritize Fiber
As a traveler, it's important to enjoy and explore all the different cuisines you encounter. However, while indulging in these delicious foods, it's crucial to not forget the importance of fiber for maintaining a healthy gut and regular bowel movements.
It can be tempting to stick to familiar foods when traveling, but seeking out fiber-rich options like whole grains, legumes, fruits, and vegetables can be key in supporting your gut health and overall well-being. These foods not only provide fiber but also essential vitamins and nutrients that your body needs while on the go.
Incorporating fiber-rich foods into your meals can be simple as well as delicious. Adding fruit to your breakfast, choosing a salad for lunch, or opting for a side of roasted veggies are all easy ways to ensure you're getting the fiber your body needs.
So, go ahead and sample all the delicious foods on your travels, but don't forget to seek out fiber-rich gut-licious options to keep you feeling your best!
5. Stay Hydrated
Proper hydration is essential for maintaining good health, especially when traveling. Not drinking enough water can lead to a variety of health problems, such as dehydration, constipation, and digestive discomfort.
Drinking water is essential for good digestion, and proper hydration also helps to flush toxins out of the body and regulate bowel movements, which can reduce the risk of constipation on your travels.
When traveling, it can be easy to forget to drink enough water, especially if you're on the go or have a busy schedule. However, carrying a refillable water bottle with you can help you stay hydrated throughout the day. Make it a priority to fill up your water bottle whenever you have the opportunity, whether it's at a water fountain, a restaurant, or your hotel room.
If you’re wary of the water where you’re going, there are filtered water bottles you can look into! Like Lifestraw Go Bottle
6. You’re on vacation…Get some rest for gut’s sake!
As we travel, it can be tempting to pack our schedules full of sightseeing, activities, long nights, and indulgent meals. But it's essential to prioritize quality sleep to ensure we're feeling our best and making the most out of our travels. Here are just a few of the benefits of catching your Zs during your travels:
Reduced Stress and Improved Digestion: When you're stressed, your body enters a "fight or flight" response, diverting resources away from digestion. By allowing yourself to rest on vacations, you give your body the opportunity to relax, promoting better digestion and nutrient absorption.
Enhanced Gut-Brain Connection: The gut and brain are closely connected through a complex network of nerves, chemicals, and hormones. When you're well-rested, the communication between your gut and brain is improved. In addition, many digestive disorders, such as irritable bowel syndrome (IBS), can be triggered or exacerbated by stress. Taking the time to rest and relax on vacations can help alleviate stress-related digestive symptoms, such as abdominal pain, bloating, cramping, and regulation of digestive processes.
Improved Eating Habits: Vacations often provide an opportunity to slow down and savor meals. By taking the time to relax and enjoy your food, you're more likely to eat mindfully, chewing thoroughly and aiding the digestion process. Additionally, being well-rested can help regulate hunger and fullness cues, allowing you to make healthier food choices and avoid overeating.
Overall Well-being and Satisfaction: Restful vacations have a positive impact on your overall well-being. When you're well-rested, you're more likely to have a positive mindset, feel satisfied, and enjoy your travel experiences to the fullest. This sense of well-being contributes to overall health, including your gut health!
In conclusion, prioritizing your gut health while traveling is crucial for ensuring a memorable and enjoyable journey. By implementing these top 6 tips, including taking probiotics, staying hydrated, incorporating fiber-rich foods, packing herbal remedies, and getting sufficient rest, you can support your digestive system and maintain a happy gut throughout your travels. Remember, a happy gut leads to happy travels, allowing you to fully immerse yourself in new experiences, savor local cuisines, and make lifelong memories. So, embark on your next adventure with confidence, knowing that you have the tools to keep your gut healthy and thriving. Bon voyage!
Please note that the information provided in this blog post is for educational purposes only and should not be considered a substitute for professional medical advice. Always consult with a qualified healthcare provider before making any changes to your diet or lifestyle. Your health and well-being are important, and individual needs may vary.
