Travel Wellness
- traveltodaywithtar
- Mar 22
- 5 min read
"Even the darkest night will end and the sun will rise" - Victor Hugo
With winter behind us and the recent welcoming sunny days of Spring, many of us may feel inspired to plan our next getaway. For those who have traveled long distances, we know how taxing it can be on our bodies and minds. Though vacations are meant to relax and recharge, the actual act of traveling - change of time zones, interrupted sleep schedules, recycled airplane air, unfamiliar environments / food / humidity, and strange people all around (aka germs) - creates the perfect storm for disrupted digestion, lowered immunity, and the opportunity for illness to take its hold.
Luckily many of us can make it through the vacation portion on excitement (adrenaline) alone, but I'm sure most can relate to the post-vacation crash. Covid caught up with you, pneumonia set in, or just a cloudy feeling of general unwellness that translates to extra sick days and the-laundry-can-wait-need of necessary rest.
Here are a few simple tips to help support you and your loved ones' wellness, hopefully leading to enjoyable vacations and precious recovery upon your return.
1. Wash your hands whenever possible, especially before eating anything, after spending time anywhere public, and after using the restroom. This is basic, but tried and true. Avoid touching your face as much as you are aware. Keep in mind that germs enter your body through your mouth, nose, eyes and ears.
2. Hydration is non-negotiable. Try for small, frequent sips. Avoid excessive alcohol and coffee, especially in-flight. Both dehydrate and stress immunity. Add a pinch of sea salt or a squeeze of lemon to your water, especially if you have that unsatiated thirst feeling.
Pure coconut water is nature's electrolyte recovery. Grab a straw and sip away to balance your body. Focus on balance; recover liquids if you do things to dehydrate them (dry airplane air, physical activity, long hours in the sun, etc).
Did you have a bit too much fun the day/night before? If you're somewhere tropical, grab a coconut. Somewhere European, sip on carbonated mineral water. Anywhere else, soda water can work wonders. That and a high protein meal will get you back on track.
Too much sun? Replenish hydration. Aloe vera will help treat your skin, which you can most likely find in your hotel shop. Stay in the shade for a while, where longer sleeves and a hat. Take a nap. Don't forget the sunscreen. Vacation tans are great to come home with, but vacation sunburns take all the fun away.
Motion sickness? Anything to support your digestion will improve your stomach quality. Ginger and carbonated water work well for me. Grounding techniques will improve your body and mind. Sit on a rock, lie on the ground, stand barefoot on the grass. Try this exercise: stand with your feet about a foot apart, put your hands on your hips, close your eyes and take three super deep slow breaths.
3. Protect your sleep. Sleep is hugely important to support overall immunity, and often the first thing to be compromised when you're traveling. An eye mask and ear plugs are valuable items to bring with you. You'll be able to sleep anywhere you need to, and they take up very little room in your luggage.
Magnesium is necessary for good sleep. Supplements can be helpful. Dates are an excellent source of magnesium and a delicious take anywhere sweet snack - also low glycemic and nutrient rich. Eating well helps nourish your body and supports good sleep. Try for balance: whole grains, leafy greens, fatty fish or tofu, legumes (beans, edamame or lentils), and seeds or nuts like pumpkin, chia, or cashews, with dark chocolate desserts.
Anchor sleep to your destination as soon as you can. Go to sleep when it's night and be awake during the day. This will force your body's circadian rhythm to adjust to the local time zone as quickly as possible. Stay active during the day with a walk outside. Be calm and quiet at night. If you must take a nap, keep it short.
4. Support immunity gently. Vitamin C, Zinc, Elderberry and Echinacea are all helpful to keep your body feeling well. Garlic is a powerful and natural antibiotic that won't wreck your stomach; eat as much as you can tolerate. When you get home, make garlic oil (strained minced garlic and olive oil) and swab your nose and ears for a few days.
Don't forget your fruits and veggies! Traveling can be a really fun way to explore new produce you won't find anywhere else in the world, and that is also conveniently packed with vitamins to support your immune system.
5. After Travel Recovery. This is where many of us fail to realize the importance of easing back into our routines gently. Allowing the time to rest and reset from your amazing vacation will help support your body's wellness and allow your mind to fully integrate your experience.
Avoid intense workouts for 48–72 hours.
Prioritize early nights in and all the down time you can manage.
Get plenty of sleep.
Focus on hydration and balance for the first week home. Drink more water. Balance electrolytes with coconut water (I like mixing it 50/50 with juice). Drink teas like ginger, chamomile, peppermint, green or chai.
Replenish minerals with bone broth and leafy greens.
Eat simple warm meals (easy on digestion).
Support your gut with probiotics like kombucha, yogurt, kefir, sauerkraut or kimchi.
Sunlight and fresh air will help to reset your circadian rhythm.
Listen to signs of fatigue rather than trying to push through.
Travel can place unique demands on our bodies, and each traveler’s health needs are different. These suggestions are offered as general wellness support to help you travel more comfortably and return home feeling your best.
Explore Reyjavik, Iceland: $1,175/person
- Four nights hotel
- Northern Lights small group tour
- Reyjavik city walking tour with a Viking
- Healing day at Blue Lagoon Geothermal Spa
- Explore the south coast and hike the Katla Ice Cave
- Take the Golden Circle of waterfalls, volcanic landscapes and tectonic plates
Flights not included. Prices and availability subject to change.
May all be well and restful for you.
Until next time,
Tara Schwartz
Your Travel Specialist
Travel Today With Tara
360.643.0635
As of February 1, 2026, passengers who do not present a REAL ID or other acceptable form of identification at airport TSA check-in points, and still want to fly, have the option to pay a $45 fee to use TSA ConfirmID, an identity verification system, for a 10-day travel period. This will be completed prior to passing through the security line. For further information and what qualifies as acceptable ID, visitwww.tsa.gov/news/
The information shared in this newsletter is intended for general educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Natural remedies, supplements, and homeopathic products may not be suitable for everyone. Individual responses can vary, and some remedies may interact with medications or underlying health conditions. Clients are encouraged to consult with their healthcare provider or qualified medical professional before starting any new supplement, remedy, or wellness practice, particularly if pregnant, nursing, managing a medical condition, or taking prescription medications.
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