by Dr. Fred Harvey  

As the world continues to emerge from this pandemic, the allure of travel has reignited with fervor. The prospect of exploring new horizons — whether on foreign shores or within our own borders — brings new excitement, as well as potential challenges.  

In the realm of wellness, travel introduces a unique set of stressors that differ from our daily routines. These stresses can manifest in various ways, necessitating mindful strategies for a smooth journey. Here are some tips from Dr. Fred Harvey, the medical director of Functional Medicine Florida, on how to prioritize health while traveling.  

Adapting to Time Zone Changes 

As we traverse time zones, a notable stressor emerges—our circadian rhythm, the body’s internal clock, becomes disrupted. Traveling eastward, as many do when venturing to Europe from the United States, can lead to a misalignment of the natural sleep-wake cycle. As a result, fatigue can dampen the joy of exploration.  

However, there are practical ways to mitigate this disruption. For instance, consider altering your in-flight routine. Instead of watching the in-flight entertainment, make an effort to sleep shortly after dinner. This will help you acclimate to the destination’s time zone." It’s also a smart idea to consume melatonin supplements at bedtime for a few nights upon arrival in order to facilitate a smoother time zone adjustment.  

Harnessing Light and Melatonin 

Light plays a pivotal role in resetting the circadian rhythm. In fact, exposing the space behind your knee to natural light, particularly in the early morning, has shown promising results. While a study experimented with small flashlights taped behind the knee, spending time briefly outdoors in the morning hours can be extremely beneficial too. 

Beyond light exposure, melatonin supplementation can also aid in circadian rhythm reset. Melatonin acts as a natural timekeeper, so using melatonin supplements at bedtime can help recalibrate your internal clock and alleviate jet lag symptoms.  

Navigating Air Travel's Effects 

Air travel exposes us to unique physiological stressors, with altitude and electromagnetic radiation at play. At high altitudes, the change in oxygen levels can strain our bodies. In addition, the electromagnetic storm within airplanes can disrupt hormonal balance. 

  Clinical research found a decline in DHEA levels (a hormone precursor to cortisol), during air travel. Therefore, DHEA supplementation can enhance stress resilience during travel. This proactive measure will help counteract the physiological strain of flying.  

Gastrointestinal Resilience 

The changes in microbial ecosystems across different countries can lead to gastrointestinal challenges. Gut health is pivotal during travel, so avoid raw foods and tap water to minimize the risks. Certain hotels, like the JW Marriott in Cancun, offer water treatment systems, so look into whether this might be an option at your particular accommodations.  

Consuming local soft-cooked eggs can also provide passive gut immunity, as eggs contain antibodies against local bacterial strains. Probiotics are valuable travel companions as well. A high-quality probiotic can bolster gut resilience in order to help manage or prevent digestive disturbances while you travel.  

Packing for Wellness 

It’s crucial to pack a travel supplement regimen. If you’re unsure of what to bring, here are some recommendations: drainage drops for detox support, a multivitamin, omega-3s, probiotics, antioxidants, DHEA, melatonin, Viragraphis and Vitamin C for immune support.  

Nutrient-rich, high-protein, gluten-free snacks are also essential, as these options are rarely available on planes. You also might want to pack a refillable water bottle in order to avoid costly airport purchases. Comfort aids are crucial as well. Pack an eye mask, earplugs or noise-canceling headphones for a more restful journey.  

Dr. Fred Harvey is the Medical Director of Functional Medicine Florida. He is quadruple board-certified in Internal Medicine, Geriatric Medicine, Functional Medicine, and Holistic-Integrative Medicine, specializing in chronic illness recovery and prevention and defiant aging. For more information, visit FunctionalMedicineFlorida.com. To purchase the supplements mentioned in this article, call 941-929-9355 or visit Dr. Harvey’s online Healthy Steps Store at HealthyStepsStore.com.