A Doctor’s Ultimate Summer Travel Kit: The Medical Essentials
Staying healthy while traveling doesn’t need to be complicated, but it does require planning and a trip to CVS. From disrupted sleep to unexpected sunburn, travel presents common health challenges that can be anticipated and managed with the right approach.
Our Founder, Dr Baidwan, breaks down everything you need to know to optimise your health while jetsetting.
Did you know we also offer travel vaccines? And can assist with a medical note when travelling with particular medicines in your carry on - email the Care Team for more details.
Let’s Talk about Jetlag & Sleep
If you’re anything like me, a trip abroad also means staring at the clock wide awake at 3AM in a Paris hotel room waiting for the nearest boulangerie to open.
What is jet lag? Also known as desynchronosis, is a temporary sleep disorder that can affect anyone who quickly travels across multiple time zones.
Here are some medical tips to help manage and minimize the effects of jet lag:
Adjust Your schedule before traveling: Gradually shift your sleeping and eating schedule to align more closely with your destination's time zone a few days before you travel. This can help your body start adjusting before you even leave.
Stay hydrated: Drink plenty of water before, during, and after your flight. Dehydration can exacerbate the symptoms of jet lag. I always take a collapsible waterbottle empty through security and fill it up before the gate.
Avoid alcohol and caffeine: Limit consumption of alcohol and caffeine during your flight and immediately after you arrive, as they can interfere with your sleep patterns and exacerbate jet lag symptoms. I love a glass of wine mid flight, but my sleep and skin pay for it!
Use sleep aids sparingly: If necessary, consider using short-term sleep aids, such as melatonin supplements, which can help regulate your sleep-wake cycle.
I like to use 3-5mg of melatonin about 1 hour before bed, especially the first night that I’ve arrived. My favorites are Olly Gummies.
Insects: Prevention & Treatment
When traveling, preventing insect bites is important to avoid discomfort and reduce the risk of insect-borne diseases such as malaria, zika, chikungunya, and dengue. I always put my destination into the CDC’s Traveler’s Health which alerts me to mosquito’s, recommended vaccines and general travel health advisories.
Here are some general recommendations for preventing insect bites:
Insect repellents: Use insect repellents that contain DEET, picaridin, IR3535, or oil of lemon eucalyptus. Apply them to exposed skin and clothing according to the product instructions.
My favorites are OFF Smooth and Dry which doesn’t feel oily or greasy on the skin and OFF Deep Woods when heading into places with ticks! I also love this Thermacell for campsites (or our backyard in Brooklyn) which also comes in a portable version.
Avoid peak activity times: Many insects, such as mosquitoes, are most active during dawn and dusk. Try to stay indoors during these times or take extra precautions if you need to be outside.
Avoid scented products: Avoid using scented soaps, perfumes, and lotions that may attract insects.
Check for ticks: If traveling in areas with ticks, perform regular tick checks on yourself and your clothing.
What to do if you have been bitten?
Beat the itch: Hydrocortisone cream 1% cream, I recommend CVS.
Take an antihistamine: Antihistamines help with insect bites by blocking the effects of histamine, a chemical released during an immune response that causes itching and swelling. By reducing these symptoms, antihistamines provide relief and help the skin heal more comfortably.
I personally take oral cetirizine (Zyrtec) but Loratadine (Claritin) and Diphenhydramine (Benadryl) also work, or you can apply it locally in topical forms and sprays.
What to do: Bowel Issues when Travelling
The dreaded traveler’s diarrhea: Your late-night street eats with your cousins turns into a date with the toilet the next day. My absolute favorite part of traveling is trying local eats, street foods, and anything that requires me to sit on a plastic stool by the side of the road.
Repeat after me: We don’t need antibiotics for traveler’s diarrhea!
Let’s discuss why. Traveler's diarrhea is often self-limiting, meaning it usually resolves on its own without the need for antibiotics. Most diarrheal symptoms are actually due to exposure to new species of bacteria rather than an outright infection. Most cases are mild and improve within a few days with supportive care, such as staying hydrated and resting.
Antibiotic Resistance: Overuse of antibiotics can contribute to antibiotic resistance, which is a significant global health concern. By avoiding unnecessary antibiotics, we help preserve their effectiveness for more serious infections.
There are effective non-antibiotic treatments available, such as oral rehydration solutions like pedialyte packets and over-the-counter medications like loperamide, which can help manage symptoms.
Targeted Use: In some cases, antibiotics may be prescribed if the diarrhea is severe, persistent, or if the patient is at higher risk for complications. However, this is determined on a case-by-case basis. Warning signs to look for? Fevers, chills, severe abdominal pain, blood or mucous in the stool, and if it has been weeks without getting better.
Constipation: Lesson learnt! In 2008, my family went to London for my cousin’s wedding. A week later and I hadn’t had a bowel movement! Cue midnight trip to the local Tesco’s (a grocery store) to scour the aisles for bowel relief. If only I would have had this list back then!
The essentials to stay regular
Magnesium oxide: This is my favorite thing to keep on hand in case the old bowel get a little finicky. Magnesium oxide is often used to relieve constipation because it acts as an osmotic laxative. This means it draws water into the intestines, which helps to soften the stool and stimulate bowel movements, making it easier to pass.
Increase fiber: I recommend taking single use packets. Be sure to increase water intake while taking these. Other bulk-forming laxatives include psyllium hydrophilic mucilloid (Metamucil), methylcellulose (Citrucel), polycarbophil (FiberCon), and guar gum (Benefiber). They work by absorbing water and expanding, which helps soften stool and make it easier to pass.
Stool softeners: These are used to increase the amount of water the stool absorbs in the gut, making it softer and easier to pass. Examples include docusate (Colace).
Saline laxatives: These contain non-absorbable ions like magnesium or sulfate. Magnesium hydroxide (Milk of Magnesia) is a common example.
Stimulant laxatives: These work by stimulating the muscles in the intestines to move stool along. Bisacodyl (Dulcolax) is a well-known stimulant laxative.
Lubricant laxatives: These help stool pass more easily through the intestines by coating it with a slippery layer. Mineral oil is an example, though it should be used cautiously due to potential side effects.
UV: Sunscreen & Sunburn
Sun protection is essential when traveling, aim for minimum SPF50!
My favourites:
Supra Screen Invisible Serum SPF 50
So you got sunburnt?
Fell asleep on the beach in Italy with an aperol spritz in hand? This completely hypothetical situation is treatable.
What is Sunburn? It typically involves erythema, redness associated with pain (burning or stinging), sensitivity to touch, and sometimes itching, more severe burns may blister.
The general approach is you need to moisturize and soothe the skin. Over-the-counter pain relievers like ibuprofen or acetaminophen can also help with pain and inflammation, alongside an after sun, I prefer Posthelios.
Safe travels for the Summer period!
Dr. Baidwan and the I.M. Well Medical Care Team are here to help every step of the way.
Book an appointment here or email the practice with any questions who may have.
Shop direct:
Jetlag & Sleep: Sleep aid supplement, collapsible water bottle.
Insect Bites: Insect spray repellant, portable repellant, anti-histamine spray.
Bowels: Magnesium oxide supplement, electrolyte powder, fiber supplement.
Sunscreen & Sunburn: Face sunscreen, body sunscreen, after-sun treatment.