With the schools out and many people embarking on their summer holidays, I asked the team to put together their top tips for an integrative wellness travelling kit. Summer travel can be such a beautiful and important opportunity to connect with yourself, others, and the world around you. I always think with just a little planning and awareness, you can stay well and return home not just with memories, but with a sense of balance and vitality.

First up prevention!

In the days before your trip, it is certainly worth trying to support your immune system by getting some good sleep and eating nutrient-dense foods high in vitamin C, zinc, and rich in antioxidants. Travel abroad will expose you to new microbes, so a strong baseline can really help prevent illness.

I’d also suggest consider taking a probiotic supplement, depending on where you travel to. Many probiotic companies have designed specific supplements to help protect your gut bacteria when you travel. Saccharomyces boulardii has been scientifically trialled in thousands of travellers across the globe. This can also be good to have on hand for any upset stomach’s whilst abroad.

Hydration was the next tip which came up! We often need to drink a lot more when we are travelling – probably more than you think! Hot weather, air travel, drinking alcohol, sweating more than normal, a disrupted routine and increased activity can really increase our hydration needs. Herbal teas (like peppermint or ginger) are also very hydrating and can help support digestion, especially after a long journey. So take your favourites with you.

I love the idea that someone came up with of a little medicine toolkit to take with you. You could think about some emergency homeopathy: arnica for any bruises or muscle aches, rescue remedy or aconite for someone anxious about travelling. Also some aloe vera gel for dehydrated skin, insect bites and sunburn, some magnesium for help with sleep which can be really disrupted by sleep. And my all time favourite to take on holiday Calendula nappy crème which as a paste at night will give you relief from insect bites or sunburn. And lastly a small essential oil roll-on (like lavender or eucalyptus) to help calm nerves or uplift your energy after a long day travelling. Some citronella or lemongrass essential oils would also be useful to take as insect repellent!

Lastly thinking about movement, which gets tricky when travelling and really no-one feels much like exercising during a long day of travelling. But one of the team came up with the idea of packing a small massage ball or a resistance band in your hand luggage – something you can easily use at an airport or on long car journeys to stretch out these muscles.

What do you think of our ideas? I’d love to know any top tips you use when travelling to make the best of the situation and keep you sane and well during your holiday.

Dr Elizabeth Thompson