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Travel Smart
Summer is a great time for travel. I often get asked in my practice which supplements are best to bring along on summer adventures. While it depends on where you are going and what your needs are, there are a few helpful supplements to have on hand. Be sure to consult with your naturopathic doctor or other wellness-informed health-care practitioner to determine the best approach for you for your travels.
Probiotics for “Tourista”
Probiotics can be a helpful backup when traveling abroad to places that are different from what you are used to. Places where you may encounter changes in climate, different cuisine, or unfamiliar cultural practices. These may be places associated with tourists getting digestive upset, diarrhea, vomiting, or other symptoms of traveller’s diarrhea and have a whole new set of microbes that you may not be exposed to on a regular basis. To help prepare your microbiome and have lots of friendly microbes around to help balance the new guys, probiotics can be helpful.
A meta-analysis concluded that probiotics are indeed effective at preventing traveller’s diarrhea.[1] Various probiotics were investigated. One particular probiotic of note is S. boulardii,[2], [3] a yeast that can be found in fermented foods like kombucha, kefir, lychee, or mangosteen. If these foods are available or part of the food culture in the country you are traveling to, bonus! Try them out! Your taste buds and digestive system will probably thank you. For patients looking for a traveller’s probiotic, I usually recommend looking for one that has a variety of enteric-coated probiotics that includes S. boulardii in the mix.
Ginger for Nausea or Motion Sickness
As someone who has a history of motion sickness, this is a staple in my travel kit. Ginger is a great herb to help combat motion sickness or nausea and can even be quite calming for the anxious traveller. There are so many convenient ways to bring it along. Ginger chews tend to be my favourite method.
Acupressure is another great way to address nausea. Pressing on neiguan, an acupressure point located three fingers below the wrist crease, in between the two tendons known as the flexor carpi ulnaris and flexor carpi radialis, can be calming and help to relieve nausea. Ask your naturopathic doctor or acupuncturist to help you locate this point if you are not sure.
Digestive Enzymes
Digestive enzymes are great to have on hand if you are planning on trying foods that you are not used to or foods that may be difficult to digest, especially if you are having larger meals. Another simple way to help support digestion while traveling is having freshly boiled hot water or tea with meals. Be sure to let it cool a bit first before drinking.
Grapefruit Seed Extract, Oregano Oil, and Garlic
Grapefruit, oregano, and garlic are very handy to have around if you catch a stomach bug, cold, or flu while traveling. Each are reported to have antimicrobial properties [4], [5], [6] and may help shorten the duration or intensity of an infection. It is important to note that these herbs in larger doses can interact with various medications or conditions. Talk to your naturopathic doctor about these antimicrobial fruit and herbs to determine which ones will most safely help you meet your health needs while you travel.
Glutathione
Glutathione is a favourite for patients who want to support their liver while traveling for a smooth recovery upon returning, especially if they overindulged a little while on vacation. Glutathione is a great antioxidant that helps support the body’s detoxification processes.[7] Other antioxidants like vitamin C and vitamin E can also be helpful here.
Happy travels!
Dr. Felicia Assenza, HBSc, ND
A Hamilton-based naturopathic doctor whose goal in every patient visit is to share the knowledge and experiences that she gained on her own journey.
drfeliciaassenzand.com
References
[1] Bae, J.‑M. “Prophylactic efficacy of probiotics on travelers’ diarrhea: An adaptive meta-analysis of randomized controlled trials.” Epidemiology and Health, Vol. 40 (2018): e2018043.
[2] Kollaritsch, H.H., and G. Wiedermann. “Prevention of traveler’s diarrhea: A double-blind randomized trial with Saccharomyces cerevisiae Hansen CBS 5926.” Chapter (p. 328–332) in: Travel medicine: Proceedings of the first conference on international travel medicine, Zürich, Switzerland, 5–8 April 1988, Berlin: Springer, 1989, 596 p. + xl, ISBN 978‑3‑642‑73774‑9.
[3] Kollaritsch, H., H. Holst, P. Grobara, and G. Wiedermann. “Prevention of traveler’s diarrhea with Saccharomyces boulardii. Results of a placebo controlled double-blind study.” Fortschritte der Medizin, Vol. 111, No. 9 (1993): 152–156.
[4] Han, H.‑W., J.‑H. Kwak, T.‑S. Jang, J.C. Knowles, H.‑W. Kim, H.‑H. Lee, and J.‑H. Lee. “Grapefruit seed extract as a natural derived antibacterial substance against multidrug-resistant bacteria.” Antibiotics, Vol. 10, No. 1 (2021): 85.
[5] Coccimiglio, J., M. Alipour, Z.‑H. Jiang, C. Gottardo, and Z. Suntres. “Antioxidant, antibacterial, and cytotoxic activities of the ethanolic Origanum vulgare extract and its major constituents.” Oxidative Medicine and Cellular Longevity, Vol. 2016 (2016): 1404505.
[6] Josling, P. “Preventing the common cold with a garlic supplement: A double-blind, placebo-controlled survey.” Advances in Therapy, Vol. 18, No. 4 (2001): 189–193.
[7] Averill‑Bates, D.A. “The antioxidant glutathione.” Vitamins and Hormones, Vol. 121 (2023): 109–141.
