Summer time is a perfect time for travel but traveling often comes with challenging your body’s balance — disrupting sleep, increasing chance of illness, and straining circulation. Here’s how to protect your health during trips, focusing on light management, movement, and mindfulness to minimize disruptions.
Tame Jet Lag with Light and Timing
Crossing time zones disrupts your circadian rhythm or your body’s internal clock, leading to fatigue. Morning bright light exposure (e.g., sunlight or 10,000-lux lamps for 30-60 minutes) advances your clock eastward, while evening light delays it westward, hastening adaptation by up to 1.5 days per time zone. Combine with low-dose melatonin (0.5-5 mg) 30 minutes before bedtime in the new zone—effective for eastward flights over five zones. Avoid screens two hours before sleep; blue light suppresses melatonin by 23%. Short-haul travelers: Stick to home sleep schedules to preserve alertness. Consider taking Carolina Total Wellness Long Acting Melatonin for optimal sleep.
Prevent Deep Vein Thrombosis on Long Hauls
Immobility raises clot risk 2-3 times on flights over four hours. Graduated compression stockings (15-30 mmHg) can reduce the risk by 65%. Walk the aisle every 1-2 hours, perform ankle circles, and stay hydrated—aim for 8 oz of water every hour while on plane to counter cabin dehydration. If you had had a recent surgery, your doctor may even recommend a medication to prevent clot formation.
Bolster Immunity Against Infections
Airports and planes can expose you to many viruses; hand hygiene slashes acute respiratory infections by 14%. Wash hands with soap for 20 seconds or use 60% alcohol sanitizer. Support gut health through traveling as most of your immune system resides in the gut. Probiotics (e.g., Lactobacillus strains) cut upper respiratory infections by 24%, especially in travelers; aim to consume fermented foods to support the beneficial bacteria. Carolina Total Wellness offers an immune boosting formula called Transfer Factor which is excellent in supporting the immune system. Speak to your Carolina Total Wellness provider to discuss if this is right for you.
Ease Stress and Maintain Nutrition
Travel anxiety disrupts sleep; brief mindfulness practice reduces stress by 37% and boosts activity adherence. Practice 5-10 minute daily breathing which decreases anxiety. Speak to your Carolina Total Wellness Health Coach on how to incorporate a daily breathing practice in your routine. Hydrate proactively: Dehydration impairs cognition; aim for drinking half of your body weight in ounces of water per day, adding electrolytes for hot climates. Pack nutrient-dense snacks (nuts, fruits) to avoid processed airport food.
Holistic Habits for Resilience
Pre-trip: Get 7-9 hours sleep nightly and exercise moderately. During travel: Limit alcohol/caffeine, which worsen dehydration and jet lag. Post-arrival: Acclimate gradually—eat local but safely (peel fruits, avoid tap water). If symptoms arise (e.g., persistent fatigue), seek medical care; early intervention prevents complications.
These evidence-based steps—light therapy, compression, hygiene, probiotics, mindfulness—empower safer journeys. If you are planning to travel, consult with one of our CTW physicians who can help you optimize your wellness further to prepare for safe travels.
Learn More
