Ten tips for healthy travel

Natural Health, Sept-Oct, 1998 by Katharine Colton

Five experts list the natural remedies they always pack in their suitcases.

TRAVELING CAN DO A NUMBER ON your body. Standing in long lines puts your immune system to the test. So does racing to catch a bus or a plane. Recycled air on flights exposes you to cold and flu germs. And eating food you're not used to can throw a gasket into your gastrointestinal system.

A well-stocked travel kit, however, can go miles toward keeping you healthy on the road (not to mention save you the aggravation of trying to find an all-night natural food store in Sheboygan). We checked in with five herbal experts who often travel to find out what they won't leave home without.

One of these experts, Robert McCaleb, president of the Herb Research Foundation in Boulder, Colo., admits he's so well prepared that "you could get the idea that I'm paranoid about traveling." The opposite is true, he says. "I love to travel." McCaleb has learned, though, that the difference between memorable and miserable travel may be as little as a few ginger capsules to soothe an upset stomach.

Here are the 10 must-have natural remedies that McCaleb and his colleagues take along to combat the most common travel ailments.

Anxiety

To help calm you down during anxious travel moments, take kava kava, our experts say. A small dose during the day will help you relax for a big presentation--or assist in appeasing your nerves while you wait in endless lines. Take between 45 and 70 mg in extract or capsule form three times a day. In any higher dosages, kava kava will act as a sedative.

Colds and Flus

Echinacea is the favorite travel companion of all the experts. Its ability to stimulate white blood cells makes it ideal for preventing or short-fusing colds and flus. Laurel Vukovic. Natural Health's home remedies guru, recommends taking it at the first sign of a sore throat or sniffle. "A dropperful (1/2 teaspoon) of tincture in a little bit of warm water four or five times a day will often knock it out," she says. In fact, some experts recommend taking it for a few days before you leave to strengthen your immune system. Take one dropperful of the tincture twice a day, beginning up to one week before your trip. This is likely to make your body more resistant to any new viruses you might encounter on your travels.

Digestive Problems

Ginger is a must in any travel kit, says McCaleb, especially if you are prone to motion sickness. It's good for any kind of upset stomach or nausea. Powdered ginger in capsules is the most convenient form for travelers. Take 500 mg every two hours until symptoms abate. Vukovic recommends bringing along candied ginger as well---especially if you're traveling with kids. Or if you prefer tea, add a few bags of ginger tea to the kit.

For those prone to travel-related constipation, cascara sagrada is your best bet. Vukovic recommends taking a dropperful of the tincture in a small amount of warm water before you go to bed and in the morning, if necessary. Also make sure to drink plenty of water when you travel. Long car rides and dry air on planes can dehydrate you, which contributes to constipation.

Headaches

Peppermint oil can help relieve throbbing tension headaches, says Linda Page, author of Healthy Healing (Healthy Healing Publications, 1998). A few drops rubbed directly onto the temples helps ease the pain.

Jet Lag

Melatonin was chosen by all our experts for jet lag. Take 1/2 mg to 1 mg of melatonin an hour before what you want your bedtime to be in the time zone you're traveling to, says Shiva Barton, N.D., lead naturopathic physician at Wellspace, a new holistic health care center in Cambridge, Mass. For instance, if you are leaving California at 4:30 p.m. and will be flying to the East Coast, take the melatonin an hour before your bedtime according to Eastern Standard Time. James Duke, botanical consultant and author of The Green Pharmacy (Rodale Press, 1997), travels extensively and says, "I will always take it for jet lag when I'm flying." Experts differ on what should be the appropriate dosage, but most advise starting with 1/2 mg.

Minor Skin Irritations

Calendula salve, explains Vukovic, is an all-purpose skin healer for dry or irritated skin, bites, cuts, minor stings or irritations, and chapped lips. Apply to afflicted area.

Strains and Sprains

An essential if you plan on walking a lot is arnica gel. It comes in an easy-to-pack tube and is great for sprains, bruises, or muscle strains. Just apply a small amount directly to the afflicted area.

Sunburn

If you're going to be outdoors a lot, bring along a tube of aloe vera gel. It will soothe minor burns as well as sunburn. Liberally apply the gel to any affected area. Reapply as necessary.

The All-Purpose "Must-Have"

Lavender essential oil is the number one oil on Vukovic's packing list. It's "the all-purpose essential oil," she says. Antiseptic, anti-inflammatory, and anti-microbial, it works on bites, stings, and bruises. At the end of a long day of sightseeing or business meetings, "put five to 10 drops in a bath and just soak and relax." She also uses it to make a tension-relieving, hydrating spray: Add l0 to 15 drops of the essential oil and 1 teaspoon of witch hazel to a 4-ounce spritzer bottle filled with water. It's even good for treating bronchitis, sinus infections, and colds: Put 3 drops in a pot of steaming water, make a towel tent over your head, and inhale the steam.