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 Summer is here—and with it comes the excitement of travel, family getaways, and new adventures. Whether you're exploring scenic coastlines, hiking mountain trails, relaxing by a lake or working, it’s important to support your body so you return home feeling energized instead of exhausted.
Keri and I have gotten some requests on what we recommend for boosting health while travelling.
Here’s how to enjoy your summer travels while keeping your vitality, digestion, and immune system strong—naturally.
1. Support Your Digestion On the Go
Travel often means new foods, eating at odd hours, and potential exposure to unfamiliar microbes. All of these can throw off your gut balance.
Tips:
- Stick to whole, minimally processed foods when possible.
- Eat slowly and mindfully—even when dining out.
- Stay hydrated (especially on flights!) with filtered water and a pinch of mineral salt or lemon.
Snacks & Protein
- Almonds or walnuts – Rich in fiber and healthy fats
- Pumpkin seeds or sunflower seeds – Easy to digest and zinc-rich
- Hard-boiled eggs – Protein-packed and satisfying (keep in a cooler)
- Turkey or grass-fed beef jerky – Clean protein with no sugar or preservatives
- Tuna or salmon packets – Great source of Omega-3s (choose wild-caught)
Fruits & Veggies
- Carrot sticks, celery, or snap peas – Crunchy, hydrating, and fiber-rich
- Apple slices or whole apples – Natural pectin supports gut bacteria
- Berries (blueberries, raspberries) – Antioxidant-rich and anti-inflammatory
- Bananas – Great for digestion and potassium balance
- Avocados – Portable healthy fat (bring a spoon and salt)
Prepped Staples
- Chia pudding – Soothing, fiber-rich, and easy on the gut (prep in jars)
- Overnight oats – With almond milk, flax, and berries
- Hummus or guacamole packs – Pair with veggies or gluten-free crackers
- Rice cakes or almond flour crackers – Light and gluten-free
Bring Along:
- Digestive Enzymes – help break down food into nutrients your body can absorb, supporting better digestion and reducing bloating or discomfort.
- Probiotics – help maintain gut balance and immune function on the road. I recommend self-stable probiotics, so you don’t have to worry about refrigeration .
2. Keep Your Energy Steady
 Long travel days, time zone shifts, and a break from routine can leave you feeling drained. Instead of relying on caffeine or sugar for quick fixes, use movement and nourishment to keep your energy up.
Tips:
- Take movement breaks: stretch at airports, walk after meals, or do gentle yoga or stretching at your accommodation.
- Don’t skip breakfast—opt for protein and healthy fats to keep blood sugar stable.
- Rest when your body needs it. Vacations are for recharging!
Bring Along:
- Adrenal Supplements – Typically a blend of adaptogenic herbs and nutrients to keep your energy smooth and balanced.
- Electrolyte powder – Great for hot climates and dehydration, without the sugar crash of sports drinks.
- Protein powder and or protein bars - to entire you are getting enough protein daily.
3. Stay Grounded & Calm
 Travel can be exciting, but also mentally and emotionally stimulating. From crowded airports to unexpected delays, your nervous system can use a little TLC.
Tips:
- Ground daily by walking barefoot on sand, grass, or earth.
- Try breathwork in the morning or before bed. Alternate Nostril Breathing is a simple technique to regulate your nervous system.
- Use apps or music for calming meditations or binaural beats.
Bring Along:
- Chamomile or Sleepy Time Tea – A natural way to soothe stress and calm you down at night if you are someone that has troubles sleeping.
- Magnesium – Promotes relaxation, supports sleep, and keeps your muscles happy after hikes or long drives.
4. Eat with the Season
 Summer offers a bounty of fresh, vibrant foods that support detox, hydration, and nourishment.
Top Picks:
- Hydrating fruits like watermelon, cucumber, and berries.
- Fresh herbs like basil, cilantro, and mint to support digestion and liver health.
- Light proteins like wild-caught fish, free-range chicken, or tempeh.
- Skip heavy, fried, or processed foods as much as you can—they can bog you down and increase inflammation during your trip.
5. Don’t Forget Immune Support
 Changes in environment, flying, and exposure to new microbes can stress the immune system—especially if you're already feeling run-down.
Bring Along:
- Immune Boosters like Vit C, Astragalus, Elderberry and or Echinacea – help prevent colds and flu and are natural antivirals. Check out Immunotine Plus here for all in one immune boosting.
- Vitamin D – Even with sunshine, many of us still run low on D, especially with sunscreen use.
Final Thoughts
Travel is meant to be joyful, expansive, and nourishing for your soul. With just a little bit of preparation and support, you can keep your body in balance and nourished —so you truly enjoy every moment.
Pack light, eat bright, move freely, and remember: your health goes with you wherever you go.
If you are interested in gathering any supplements to support your health, go to Designs For Health and receive 15% off with coupon code: SUMMER
Americans Click Here Canadians Click Here
Discount expires Aug 31. So, make sure to get your supplements before then.
To your radiant health—
Let us know what you do to support your health while travelling.
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