The Herbal Jet-setter

I am based in the French Alps and travel regularly — across Europe and transatlantic to the US — which means long travel days, multiple time zones, and the particular exhaustion that comes with hours of airports, trains, and planes.

Many clients, friends and colleagues ask how I manage to return from a long trip and be back at work the next day. I'm not going to lie — I am a bit tired — but totally functional, which was not always the case. Over the years I have figured out what works for me, and I am happy to share my top herbal and natural travel tips with you.

Hydrate your whole body — inside, skin and sinuses

Air quality in airplanes is, well, not great — full of recycled air, germs and very low humidity. Here are my three essential hydrating practices:

First, spray down your seat and surrounding areas with an essential oil based spray, such as tea tree. These sprays are both hydrating and antimicrobial. A simple DIY recipe: add 10-20 drops of tea tree essential oil to an 80ml spray bottle filled with water. You can also spray your face regularly during the flight with a hydrosol (hydrolat in French) or any water-based skin-safe spray.

Add a few drops of a nasal oil to your sinus cavities to keep them hydrated and protect the delicate nasal tissue from germs. A traditional Ayurvedic nasya oil works beautifully for this — or simply a drop of olive oil or any skin-safe carrier oil.

Drink water! I know, getting up to use the bathroom is inconvenient, but it's also good for your circulation during long periods of sitting. I aim to drink half my weight in ounces of water and get up every few hours to stretch for 10 minutes. Bonus: add flax or chia seeds to your water for their hydrating properties.

Help your body adjust to the new time zone ASAP

When I travel from France to the US or elsewhere across multiple time zones, I follow the same protocol every time. On arrival, if the sun is still up, I immediately get outside into natural light and stay awake as long as possible — no napping no matter how tired I feel. I eat meals at local times to help reset my digestive clock.

This is important because your gut operates on a biorhythym so your new time zone is confusing when the new 7pm dinner time is 4am back at home when your GI has scheduled rest and is not used to preparing for food with digestive juices, stomach churning and intestinal motility.

Do you best to stay awake until the sun sets. Then, one to two hours before bed, I take a low-dose plant-based melatonin. I continue for 3-4 nights until fully adjusted. You can find melatonin through my online dispensary, or at most pharmacies in France and across Europe.

Support your immune system and your gut

One of the most common travel complaints is acute illness, often respiratory or gastrointestinal. This makes sense: we are exposed to new germs, unfamiliar foods, and our systems are under stress. Supporting your gut is one of the best things you can do for your immune health on the road.

Travel can be especially challenging when you follow a specific diet, such as gluten free, paleo or ketogenic — though sticking to these ways of eating can also be protective for your gut and immune system on the road.

Digestive enzymes help break down foods that your gut may not be used to. They are particularly useful for those with food sensitivities to gluten or dairy. Look for a broad-spectrum digestive enzyme formula.

Bitters stimulate your digestive fire before meals — perfect timing given that aperitifs are practically a cultural institution in France and much of Europe! Take a dropper before meals to support digestion in a new time zone.

Magnesium citrate is one of my preferred remedies for travel-related constipation. It draws water into the bowels to support regularity and has the added benefit of relaxing tired, cramped muscles. It also supports sleep — a welcome bonus when adjusting to a new time zone.

Probiotics and fermented foods are also helpful, unless you need to avoid high histamine foods. If histamine is not a concern, seeking out local fermented foods is a wonderful way to connect with the food culture of your destination while supporting your gut. A daily shelf-stable probiotic is ideal for travel as it requires no refrigeration and can easily slip into your bag.

Activated charcoal is one of the most useful things I carry. It adsorbs undesirable compounds in the gut — from toxins to histamines — and has saved me more than once from full-blown food poisoning. Take 2 capsules with a glass of water if you eat something questionable. Bonus: open a cap and use it topically as a paste mixed with water on blemishes and bug bites. 

You can find most of the supplements I recommend through my online dispensary; US clients can access it directly here, and EU clients can contact me to set up a free account with 10% off professional-grade supplements. Many supplements are also available at local pharmacies or organic & health food shops.

Visualize how you want to feel

The brain is incredibly powerful. I used to spend much of my mental energy on the airplane dreading how tired I was going to feel on arrival. Neuroscience has shown that the brain does not distinguish clearly between a vivid visualization and a real event. So now, for several days before departure and during the flight, I visualize myself feeling great in my new destination — waking up refreshed, walking and eating and feeling strong and happy. It's remarkably effective. Give it a try and let me know if it works for you!