My Travel Essentials
What a doctor brings for a healthy vacation....
One of the questions I get asked most often is how I manage to eat well and stay active while traveling. The short answer? My routine definitely shifts when I’m away—but I don’t throw everything out the window and come back feeling like I need a full-on “detox.” With a little intention and planning, it’s absolutely possible to stay healthy-ish while still enjoying local cuisine and culture (which, let’s be honest, is one of the best parts of traveling).
Pre-Vacation
🦟 Protect
If I’m heading somewhere exotic, I check this website for information on endemic diseases so I can make sure my family and I are protected. Certain insects carry serious illnesses like malaria and Lyme disease—and dengue is becoming more common in areas like the Caribbean and Latin America.
So no, I don’t go “natural” with bug spray when it counts.
I want something that works. While essential oil-based sprays are fine in lower-risk areas, I don’t mess around where bites can mean real illness. In high-risk zones, I choose products with proven active ingredients.
Effective Bug Spray Ingredients:
DEET – Highly effective but has a bad reputation due to neurotoxicity concerns in animal studies.
<10% = 1–2 hours of protection
50% = longer-lasting but higher toxicity
CDC recommends ≥20% for endemic areas.
Sweet spot: 20–30%
Picaridin (<20%) – As effective as DEET (per EWG) without the same neurotoxicity risks.
20% gives up to 8–12 hours of protection
Oil of Lemon or Eucalyptus (30–40%) – Not recommended for kids under 3.
Additional Tips:
Don’t use bug spray on babies younger than 2 months.
Avoid sprays that combine insect repellent with sunscreen (less effective).
I use these vetted bug sprays for myself and my family when we travel.
This is the bug spray I personally use, but below are some other good options.
I also use the Bug Bite Thing - this only really works if I use it RIGHT AWAY on a bite. If the bite has taken hold, it doesn’t work that well. If I have swelling/redness, I also use my LUMEBOX (combined mode, about 2 inches away, 1 cycle a day).
Prepare
Before I travel, I really try to optimize gut health to ensure I have a better chance of avoiding stomach upsets.
Travelling Day - what’s in my carry-on bag
My LUMEBOX (45% off via this link until July 7th) - This is my Swiss Army Knife of wellness, and I now cannot imagine vacations without it - it helps with energy, glowing skin, breakouts, injuries, back/neck pain, sore feet, bug bites - so many things! 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 obsessed here.
💥 It’s currently ON SALE until July 7th!! 💥
Reusable water bottle - I avoid filter bottles for the most part (not a fan of plastic lingering in water all day). 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 water is safe to drink in different parts of the world - safety is paramount. If you need to drink from plastic bottled water because it’s the only safe option - do that! 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 traveling, as it’s easy to break.
Vitamin C & elderberry (up to 15% off) which I take 2 days before and throughout my vacation to stave off the lurgies and keep my antioxidant level up.
Leefy Organics Turmeric & Ginger Elixir for headaches or nausea while traveling (code: platefulhealth for 15% off)
For long haul ✈️: This sleep mask and these earbuds.
Clean ingredient Protein Snack Bars (code: platefulhealth 20% off) + Sprouted, organic truffle almonds - are great and healthy snacks (Code: VIVIAN20 for 20% off).
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:
It goes without saying that supplements should be tailored to the individual. This is why I steer away from sharing supplements on social media. However, since you are my inner circle, I am sharing what I take - this does not mean these are suitable for you, please check with your doctor first before starting any of them to make sure they are suitable for you.
Regular supplements:
Multivitamin - I don’t normally take a multi, but when I travel, I do as “insurance.” This is what I took [DRVIV10 for 10% off] on my recent trip, in addition to my usual Omega 3 and Vitamin D3/k2 (Code: DRVIV10).
Broccoli Sprout Supplement (up to 27% off here) - If you know me, you’ll know I’m OBSESSED with broccoli sprouts for their detox-supporting, anti-inflammatory, and anti-cancer benefits. When I travel, my detox organs are under increased duress, so I take it as a supplement because I can’t access the actual sprouts. I also have my parents on it & their curcumin supplement.
Vitamin C and elderberry [up to 15% off via this link] - Who wants to get sick on vacation and be in bed? Vitamin C is also great for my skin, which is always exposed to increased UV and environmental pollutants on vacation too. I like this one because it is heat-stable and liposomal.
Magnesium (I have a full blog post on magnesium, there are SO MANY different types, so I help you navigate that in a science-backed way) - magnesium gets more used up during times of stress. It also helps me relax and sleep.
Electrolytes - If I’m going anywhere hot, I always bring these with me to help me stay hydrated and in case I get food poisoning and need to rehydrate with a clean product.
I also usually bring zinc with me in case I get sick. This is not a supplement I take daily but only as needed e.g., at the first sign of a sore throat, and I stop when I feel better. Excess zinc can throw off copper balance.
As-needed supplements:
Ultra-Binder - if anyone has diarrhea, or if I know I’ve had a contaminant-ridden meal, I will pop a couple of these. Activated charcoal can bind onto biotoxins, and I like that there are other binders in this too for a multi-pronged approach. Be mindful that these may cause constipation - not great if you already tend towards constipation or have GI conditions.
Florastor - Saccharomyces Boulardii has been shown to help alleviate traveler’s diarrhea.1 So I always travel with this in case anyone gets an upset stomach.
Arsenicum - This is a homeopathic - and I know homeopathy is frowned upon because of the lack of scientific studies…. BUT, having tried a few homeopathic remedies based on recommendations, they work for us, so I’m sharing them in case you are interested. I use this one for food poisoning. Diarrhea and vomiting are one of THE WORST interruptions to any trip, so I usually throw in the kitchen sink to help me bounce back.
Arnica - This helped my husband when he sprained his ankle in Italy. It also shockingly helps me with jet lag too - I take it for the first 2-3 days for that. If it’s a placebo effect, let it be - it’s inexpensive and has no side effects.
Leefy Organics - I use these if I need an anti-inflammatory, for pain or fevers. This came in helpful when my husband sprained his ankle. He didn’t need NSAIDs like ibuprofen or Tylenol because he combined arnica, this, and LUMEBOX.
BLDG Skin Repair (code: platefulhealth) - Not a supplement, but I use this if we have any cuts, grazes, or bites, as well as my LUMEBOX - the two work synergistically like magic to help speed up healing for us. The active ingredient is HOCL, something our white blood cells secrete to help fight infections and help our tissues heal.
Jet lag
Jet lag is a BEAST and can really affect the quality of a trip - If you want my tips on jet lag - here’s my Substack article on it.
Plan Ahead
Does anyone go on vacation with a list of restaurants whose menus they have looked at and approved of? No? Just me? 🤣
How I look for restaurants beforehand:
Research on Yelp and Google for “healthy restaurants” in that location.
Look at the menus online.
Many cities and vacation spots these days have dedicated organic/plant-based restaurants that you can find on Google and Yelp.
Google/Yelp “juice bars” if I’m in a pinch because they usually have healthier offerings like bowls and salads alongside juices.
Go on Reddit and find the group that represents that city/place and post on there asking for recommendations. My husband (who does a lot of travel research) always gets great tips this way because we find that locals give the best recommendations.
Part of the joy of travel is the excitement of spontaneity, so we also love cool places we stumble upon while sightseeing, and if we don’t, we always have that list as backup!
Ordering Tips
Order starters and sides: They’re usually veggie-rich, and I often skip mains if nothing on the menu catches my fancy.
Farm-to-table: These restaurants usually use local produce, often organically grown.
Count plants: Prioritize a variety of plants to ensure fiber intake, which helps bind environmental toxins, provides vitamins/minerals, and keeps me regular.
I love sampling local cuisine, sweet treats/desserts included! I usually have Glucobitter [code: Plateful15% off] in my handbag and take this before refined carbohydrate-heavy meals to manage blood sugar levels.
Watch sugary drinks: It’s all about the 80/20 rule for me. Enjoy your cocktails and mocktails if the occasion calls for it, but be mindful that these are often sugary (P.S. agave nectar is NOT a better replacement for sugar, it is high in fructose!), and watch for those hidden sugars in your drinks! A healthy body can handle a small amount of refined sugar, so I’m not worried about the occasional mocktail here and there, but a better choice would be sachets of electrolytes [code: platefulhealth] which I throw into my sparkling water for a tasty bubbly drink.
Staying Active
Exercise
Even if it’s just 15 minutes of bodyweight training, exercise helps us adjust to new time zones and improves sleep. Sleep deprivation can take a toll on our blood sugar spike (hello, sugar cravings!) - resistance training can help mitigate that somewhat… so I don’t skip weight training when I travel and seek out hotels with good gyms.
I also love doing this 7-minute full-body workout in my hotel rooms when I don’t have access to a gym.
Listen to your body: Skip hard workouts if you feel tired. However, if you’re feeling good, get that workout in.
Walk if you don’t want to work out hard.
Don’t forget to stretch: Stretching is underrated, especially when traveling and crammed into small plane or car seats for a long period of time.
Sunscreen
Sunlight is healthy, but too much can cause skin damage, photo-aging, and sunburn. Chemical sunscreen ingredients like oxybenzone, and avobenzone, are not deemed safe or effective by the FDA and may have endocrine-disrupting effects - yet they fill our store shelves.
The sunscreens we use are linked here.
However, beyond sunscreen, I love a sun visor or wide-brimmed UPF50 hat and thin clothing to protect my skin.
So there you have it! My travel essentials, all in one place. I hope you find this helpful - let me know in the comments what YOUR travel essentials are - I am always learning about new, cool products from this community! 🫶
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McFarland LV, Goh S. Are probiotics and prebiotics effective in the prevention of travellers' diarrhea: A systematic review and meta-analysis. Travel Med Infect Dis. 2019 Jan-Feb;27:11-19. doi: 10.1016/j.tmaid.2018.09.007. Epub 2018 Sep 29. PMID: 30278238.
So helpful! Thanks Dr Viv!