Traveling Well: 7 Tips for a Healthy Journey

by Natalie Meriwether, BSN

Although traveling can be an exciting adventure, it can take a toll on your physical and mental health.

Whether you’re traveling for business, pleasure, or the holidays, it’s crucial to make your health and well-being a priority. In this article, we will explore 7 essential tips to help keep you healthy and happy from the moment you depart to the moment you return. 

1. Stay well rested:

We all know that sleep is essential for our well-being, from the ability to think clearly to promoting proper hormone function.1 Unfortunately, our sleep schedules are often interrupted during travel. To keep your schedule on track, bring your own pillow from home, limit alcohol and caffeine, and if necessary, consider relaxation-supporting supplements like l-theanine and melatonin for occasional sleeplessness.*

2. Keep hand sanitizer and disinfecting wipes handy:

No matter if you’re traveling via plane, train, or automobile, you should always keep hand sanitizer and disinfecting wipes readily available. Traveling often means being exposed to loads of germs, and using these products on top of regular hand washing can help keep you protected.

3. Get up to walk around at least every 2 hours:

Stand up and walk around periodically, stretch your legs while sitting, and consider wearing compression socks to help improve circulation. If you’re driving be sure to pull over at least every 2 hours for a bathroom break and choose the aisle seat if flying when possible.

4. Remember to pack snacks:

Being on the road often means grabbing some quick and easy junk food or forgetting to eat altogether. While there’s nothing wrong with some fun road trip treats, it’s important to still prioritize nutrition. Packing nutritious snacks such as fruits, nuts, and granola can help you get essential nutrients even while on the go.

5. Prioritize immune health:

Practice good hygiene and take supplements to support your immune health. * Supplements to consider include vitamins C and D, zinc, and traditionally used elderberry. *

 Puritan’s Pride – Immune Support

6. Manage stress levels:

The process of any journey can inflict stress, and while easier said than done, managing stress levels can impact your overall health. Staying active, getting plenty of sleep, breathing exercises, calming teas, and relaxation-promoting supplements can help. *

Puritan’s Pride – Relaxation Support

7. Be prepared:

As much as we try to avoid them, emergencies can happen. Make sure you’re well-prepared by packing a first-aid kit and any necessary medications and stay informed of emergency procedures at your destination.


Prioritizing your well-being while traveling is essential for a successful and enjoyable trip. By following these tips, you can help maintain your health and make the most out of your journey. Remember to pack the essentials, stay prepared, and stay informed. Safe and happy travels!


  1. National Heart, Lung, and Blood Institute. “Why Is Sleep Important?” National Institutes of Health, U.S. Department of Health and Human Services. Accessed 3 Nov. 2023.

About the Author

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.