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Jet set and stay well

Natural remedies to pack for holiday health

The hotel and flight are booked, your suitcase is packed, and it’s time for some fun in the sun! But have you got everything you need for a healthy holiday? Insect bites, sunburn and traveller’s tummy are just some of the annoying health hazards that can befall holidaymakers, so it’s worth making sure that you’re well prepared. Here are our experts’ tips for some of the most effective natural remedies to take on your travels.

Ginger: Your digestive companion
“Ginger is extremely versatile, being available as tablets, capsules, powder or drops, but also in the form of teabags and lozenges,” says Alison Cullen, a nutritional practitioner with A.Vogel (avogel.co.uk) “This means that it’s easy to take along on holiday and can be mixed with lemon and honey to dial up the taste sensation, whilst calming the nauseous feelings of travel sickness. Backed by plenty of research, it may just take the heave out of your heavenly holiday.”

Magnesium: The stress and sleep soother
“Holidays should be restful, but sleeping away from home can be a challenge – unfamiliar beds, travel stress, and time zone changes all take a toll,” says Meg Esser, a nutritionist, magnesium expert, and co-owner of ITL Health (itlhealth.co.uk). “Magnesium is known for supporting deep, restorative sleep by calming the nervous system and helping regulate melatonin. It also helps your body relax, reducing tension after long days of travel and sightseeing. A well-absorbed form of magnesium – like magnesium bisglycinate or ionic magnesium citrate – makes all the difference, as your body can actually use it properly. It’s the perfect travel companion to help you switch off and wake up refreshed, wherever you are.”

Echinacea: For immunity on the go
“There are many different formats in which to take this remedy, without which I personally never travel,” says Alison Cullen. “A throat spray is ideal for directing a dose to the back of the throat, where lymphatic tissue houses immune cells. Lozenges and chewable tablets are also useful for travelling, not requiring water, and avoiding any fiddling around with dosing. So long as there are no pre-existing immune system diseases, this is a straightforward remedy to take, with a solid evidence base for supporting healthy immunity. It’s one I always recommend to clients on the move.”

Tea tree oil: For soothing bug bites
“Tea tree oil has a long history of use as a topical antiseptic and wound healer,” says Siobhan Carroll, a plant-based nutritionist, naturopath, medical herbalist and yoga teacher (@NerdyNaturopath) “It’s been shown to work against bacteria, fungi, viruses and various other bugs, and has a very good safety profile when used externally. It should not be taken internally. For those prone to or suffering from dermatitis, this oil should be avoided. For most people, though, a dab of tea tree oil or a cream containing the oil can be a perfect antidote to a bite or sting that might otherwise fester or irritate.”

Valerian: Help for fear of flying
“Valerian root is backed by large numbers of clinical trials, showing its efficacy for calming nerves and promoting better sleep,” says Siobhan Carroll. “These properties are not, as they often are with drug medication, associated with side effects such as grogginess, or addiction, making it very popular when stress strikes. It’s often mixed with other sedative herbs, as they work well together – very much team players, harmonising the nervous system. Fresh extracts of Valerian tend to work better, but are quite strong-tasting, so can be taken in juice.”

Probiotics: To guard against travellers’ diarrhoea
If you’re heading overseas, travellers’ diarrhoea can sometimes become an unwanted element of your trip. Taking a probiotic before you leave for your holiday, and during your trip, may help to keep tummy troubles at bay. Look for one containing Saccharomyces Boulardii, which is a yeast that occurs naturally in our digestive system. Studies have shown that this may help to reduce instances of traveller’s diarrhoea. You might also consider upping your intake of fermented foods such as sauerkraut, kimchi, kefir and live yoghurt, to help support your gut health.

Aloe vera gel: For soothing sunburn
It’s essential to pack a good natural suncream to protect your skin from the sun’s rays. But if you end up getting sunburnt, aloe vera gel is a great natural remedy to soothe your skin. “Packed with active ingredients, its mucopolysaccharides are what gives the gel that oozes from its leaves the healing properties we find so helpful,” says Siobhan Carroll. “It also contains an antiallergenic glycoprotein and an anti-inflammatory compound, all of which adds to its potential benefits to our skin.”

A few extras to consider

With a few carefully chosen natural remedies, you can prevent common issues, soothe minor ailments, and enjoy every moment of your holiday. Whether you’re navigating new foods, adjusting to time zones, or just trying to keep calm at the airport, nature has your back.

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