Traveling? Here’s Your Naturopathic Immune Toolkit
I don’t know about you, but I personally enjoy travelling and exploring. Whether it’s a weekend getaway, beach camping, or an overseas adventure… I’m generally keen!
Unfortunately, in the past, there were a number of times I got sick while travelling. I would pick up colds, flus and tummy bugs. The change in routine, time zones, recycled air on planes, unfamiliar foods, sleep disruption and exposure to new environments all put extra stress on my immune system.
Recently, however, I’ve been able to keep my immunity up while travelling—and I’d love to share some of my secrets with you…
BEFORE YOU TRAVEL: Build Your Resilience
First up: prevention. As a naturopath, I believe prevention is the best medicine—and I know that, for me personally, this has been a game-changer in staying well while I’m away. With a little planning and the right toolkit, you can support your immune system and stay healthy before, during and after your trip. Here’s how:
Prioritise Sleep – Start your trip well-rested. Aim for 7.5–9 hours of sleep each night in the week leading up to your departure.
Nutrient Load – Focus on nutrient-dense meals rich in colourful vegetables, leafy greens, berries and quality protein. These foods are packed with antioxidants and immune-supportive nutrients like vitamin C, zinc and bioflavonoids.
Key Supplements – Please discuss these with your naturopath or other qualified healthcare provider. I don’t recommend supplementing or changing your personal lifestyle or nutritional approach without professional guidance.
Vitamin C – A powerful antioxidant that supports immune function. I personally take and prescribe a buffered vitamin C, which includes antioxidants and minerals to support metabolism and absorption.
Zinc – Helps reduce the frequency and severity of infections. I generally recommend forms such as zinc citrate, at dosages around 25–50mg twice per week after meals. (Daily zinc use can actually reduce absorption over time.)
Probiotics – Strains such as Saccharomyces boulardii help support gut health and immunity. (Around 70% of your immune system lives in your gut!)
Medicinal Mushrooms – Reishi and cordyceps are adaptogenic and immune-modulating.
DURING TRAVEL: Defend and Protect
Stay Hydrated – Dehydration impairs your immune response. How is your body supposed to transport or filter anything if you’re dehydrated? I always carry my water bottle with me. Many airports now have water stations where you can refill after security.
Pack Immunity Essentials – These are my go-tos:
Vitamin C, zinc, medicinal mushrooms and probiotics (as above).
I tend to take high doses of buffered vitamin C while flying—it’s not only great for immunity but is also a natural antioxidant and mild blood thinner.
Echinacea or elderberry lozenges – Helpful for upper respiratory support. (Note: some people are allergic to echinacea, so always check with your practitioner.)
Essential oils – A travel-sized sanitiser with tea tree, eucalyptus or lavender oil is great for hygiene support.
Vitamin D – Especially helpful during winter travel or when sunlight exposure is low.
Magnesium glycinate – Supports sleep and relaxation while flying.
Wipe down tray tables, armrests and seatbelt buckles.
Wash your hands regularly or use natural hand sanitiser.
Avoid touching your face.
Support Digestion – Take your probiotics and consider digestive enzymes if you’re eating unfamiliar foods. Ginger or peppermint tea may also help to settle your stomach.
Move Your Body – Even light movement like walking through the airport or doing stretches in your hotel room can help support circulation and immune function.
AFTER TRAVEL: Restore and Rebalance
Rest and Rehydrate – Give your body time to recover from the journey. Prioritise good sleep and drink plenty of water, coconut water or herbal teas to rehydrate.
Gentle Detox Support – Support your liver and lymphatic system by:
Starting the day with warm lemon water
Including foods like broccoli, dandelion greens and beetroot in your meals
Dry skin brushing or taking Epsom salt baths
Continue Immune Support – Keep up with probiotics, medicinal mushrooms and nutrient-rich meals for at least a week after your trip, to give your system time to recalibrate.
Listen to Your Body – If you’re feeling run down, don’t push through. Give yourself space to rest and recover fully. Getting back into your daily rhythm gently helps your immune system adjust.
Final Thoughts
Travelling doesn’t have to mean getting sick. With a little preparation, you can boost your immunity and make your journey a healthy one. Whether you’re hopping on a plane or road-tripping across Australia, I hope you’ve found these tips helpful.
Wishing you safe and healthy travels!
AUTHOR: Talitha
I specialise in gut health (IBS, IBD, microbiome testing), women's health (preconception, fertility, hormone balance), and mental health (depression, stress, anxiety). I am a degree- qualified naturopath who LOVES helping people transform their health stories!!
