Dr. Viv's Travel Essentials
Being prepared with essentials mean I can stay healthy while traveling and enjoy all the sights...
I always get asked how I continue to eat healthily and keep up with my fitness routine when traveling. Candidly, my diet and fitness routine definitely change when I travel… but that doesn’t mean I let it all go only to return feeling a need to “detox” after a vacation.
With careful planning, it is possible to be healthy-ish while still indulging in local treats - after all, that is an important part of travel - broadening my horizon with local culture and cuisine!
Pre-vacation
Protect - If I’m going somewhere exotic, I use this website to check for endemic diseases I should protect my family and myself against. Insects can transmit some very serious illnesses like Malaria, Lyme, and Dengue is also on the rise in certain parts of the world e.g., the Caribbean and Latin America.
So, bug spray is not something I mess around with and go ‘natural’.
I want something that WORKS. Many people opt for essential oils-based bug sprays, which may be fine if bites don’t come with the baggage of potentially serious illnesses. However, if I’m going somewhere where bug bites pose serious health risks, I use ones with effective active ingredients.
Effective Bug Spray Ingredients
DEET - Highly effective but has had a bad reputation due to potential neurotoxicity in animal studies.
Concentration matters:
<10% concentration offers about 1-2 hours of protection.
50% doesn’t offer more protection but may pose toxicity risks.
CDC recommends a concentration ≥ 20% in endemic areas.
Sweet spot: 20-30% concentration in endemic areas.
Picaridin - (<20%) Found by EWG to be as effective as DEET without neurotoxicity concerns. 20% protects up to 8-12 hours.
A slide from a recent post I did with Karalynne of @JustIngredients ... Oil of Lemon Eucalyptus - (<30-40%) Not recommended for children under 3 years.
Additional Tips
Bug spray should not be used on babies 2 months or younger. The AAP cautions against DEET >30% in children of any age.
Avoid products combined with sunscreen (less effective).
I personally use these bug sprays for myself and my family when traveling.
Prepare
Before I travel, I really try to optimize sleep and gut health to ensure I have a better chance of staying healthy when traveling; both are CRUCIAL for a healthy immune system. If you want my tips on jet lag - here’s my substack article on it.
Travelling Day - what’s in my bag
Reusable water bottle - I don’t always use a filter bottle because I honestly don’t know how effective these are, and I don’t love the idea of something plastic sticking around in my water all day long (this is the case for ALL of these types of on-the-go filter bottles). When I do use a filter bottle, I use the one shown on this list/or carry their pitcher with me in my luggage. The pitcher performs so much better than just a filter bottle. I decide on the type of bottle I use and whether I drink tap depending on where I’m going. Not all tap is safe to drink in different parts of the world, safety is paramount. Don’t risk getting sick because you want to avoid plastic bottles.
Electrolytes [use code Platefulhealth 10% off] - help me stay hydrated when visiting warm places and I also add these to sparkling water at mealtimes so I don’t have to have sugary mocktails.
Reusable cup so I can make my own tea on the go and not have to get it on the plane. I tend to not use the glass one when travelling as it’s easy to break.
Vitamin C & elderberry (up to 15% off) which I take when I get to the airport.
My LUMEBOX (40% off via this link) - especially for long hauls. I usually have it in my carry-on just because a) I can use it on long flights and b) Luggage handlers can be rough and I don’t want to risk it. New to red light therapy? Learn more about why I’m obssessed here.
Leefy Organics Turmeric & Ginger Elixir for headaches or discomfort (code: platefulhealth for 15% off)
For long haul ✈️: This sleep mask and these ear buds.
Clean ingredient Protein Snack Bars (code: platefulhealth 20% off) + Sprouted, organic truffle almonds - my favorite (Code: VIVIAN20 for 20% off)
Shoes (!)
I know, I know, I’m no fashion influencer… but friends don’t keep sustainably made, SUPER comfortable summer sandals from friends, especially when it’s 25% off! (not sure for how much longer) - I found them via New York Times’s Wirecutter, and I have to say - I’m in love. They go with shorts, jeans, dresses - so versatile. They are flat/small enough to fit into my handbag so I can wear my sneakers for a day of city walking, and then pop these on when I head to dinner in the evening.
My Vacation Supplement routine:
Let’s face it, when I travel, I am not eating my usual super nutrient-dense, plant-rich diet. For example, I usually try to get 2-3 servings of cruciferous vegetables into my diet every day to help support my liver detoxification, but this can be a struggle when traveling. So here’s what I take to support my detox organs, bridge nutritional gaps, and ensure I ward off common lurgies while traveling:
