Wellness Tips from the Bride
Wellness Kit: Naturopathic Essentials for Your Trip
To help you stay healthy and energized throughout your trip to India, Esha has put together a list of supplements and natural remedies that can support your well-being while traveling. These are suggestions from a naturopathic perspective and are designed to help with immune support, digestive health, and overall wellness.
1. Immune Support
Vitamin C: A powerful antioxidant to help boost your immune system, especially during flights and long travel days. Look for 1,000 mg chewable or powdered forms for easy consumption.
Zinc: Great for immune health and protecting against common colds. Aim for 15-30 mg daily during travel.
Elderberry Syrup or Capsules: Elderberry is excellent for cold and flu prevention, especially in crowded airports or planes.
Probiotics: To support gut health and strengthen your immune system. A broad-spectrum probiotic with at least 10 billion CFUs can help maintain healthy digestion and immunity while exposed to new foods and environments.
2. Digestive Health
Digestive Enzymes: To assist with digestion and prevent bloating or discomfort after meals. These are especially helpful when eating unfamiliar foods. Take 1 capsule before or during meals.
Activated Charcoal: A natural remedy for food poisoning or traveler’s diarrhea. Charcoal helps absorb toxins and reduce symptoms of an upset stomach. Take 1-2 capsules as needed.
Magnesium: A gentle magnesium supplement (Pro tip: Magnesium bisglycinate for its high bioavailability) can help with relaxation and regular bowel movements, especially if you tend to get constipated while traveling.
3. Stress & Sleep Support
Ashwagandha: A calming adaptogen that helps manage stress and anxiety. Consider taking 300-500 mg daily to support a balanced stress response during travel.
Melatonin: If you’re traveling across time zones, melatonin can help regulate your sleep cycle and ease jet lag. A dosage of 1-3 mg taken 30 minutes before bed can help you adjust to the new time zone.
Lavender Oil: A great option to help with sleep and relaxation. You can apply it to your temples or use it in a travel diffuser for a calming atmosphere in your hotel room.
4. Hydration & Electrolyte Balance
Electrolyte Powder: Staying hydrated is key, especially during flights. Look for a sugar-free electrolyte powder that you can add to your water to help maintain electrolyte balance and prevent dehydration.
Coconut Water Powder: A natural source of electrolytes that can help rehydrate you if you’ve been sweating in the heat or need to recover from jet lag.
5. General Wellness
Ginger Capsules or Chews: Ginger is excellent for combating nausea, motion sickness, and indigestion. Keep these on hand during long drives or flights.
Multivitamin: A good quality multivitamin can help fill any nutritional gaps while you’re traveling. Look for a multivitamin that includes essential vitamins like B-complex, Vitamin D, and Iron.
Colloidal Silver Spray: Use as a natural remedy to support the immune system, especially if you feel like you're catching a cold.
6. Herbal Teas for Travel
Chamomile Tea For relaxation and digestive support, chamomile is a great option after meals or before bed.
Peppermint Tea: To soothe any digestive discomfort or bloating after meals.
Ginger Tea: A must-have for combating nausea and supporting overall digestion.
Adjusting Your Sleep Schedule for Travel
Traveling across time zones can throw off your body’s internal clock, but with a little planning, you can ease into the new schedule and minimize jet lag. Here are some tips to help you adjust your sleep schedule before and during your trip to India.
Gradually Shift Your Sleep Schedule
Start adjusting your bedtime and wake-up time **3-5 days before your trip** to match the time zone in India. Move your bedtime and wake-up time by 30-60 minutes each day, so that by the time you arrive, your body will already be closer to the new time zone. India is **10.5 hours ahead** of Vancouver, so shifting gradually can make a big difference.
Use Melatonin to Reset Your Sleep Cycle
Consider taking melatonin as a natural way to regulate your sleep-wake cycle. About 1-3 mg of melatonin, taken 30-60 minutes before your desired bedtime, can help signal to your body that it’s time to sleep. This is especially useful for the first few nights in India when your body might be confused about bedtime.
Stay Awake Upon Arrival
After a long flight, it can be tempting to take a nap, but it’s better to stay awake until the local bedtime. Try to get outside and expose yourself to natural daylight, as this helps reset your body’s internal clock. If you must nap, limit it to 20-30 minutes to avoid further disrupting your sleep schedule.
Manage Light Exposure
In the Days Leading Up to Your Trip: If you’re traveling east (as you most of you will), try to get more morning sunlight and reduce evening light exposure. This helps your body shift to an earlier time zone.
During the Flight: Use an eye mask and earplugs to block out distractions if you need to sleep. Avoid bright screens close to bedtime, as blue light can interfere with your ability to fall asleep.
In India: Get plenty of morning sunlight to help reset your circadian rhythm, and avoid too much artificial light in the evening.
Stay Hydrated
Dehydration can make jet lag worse, so make sure to drink plenty of water during your flight and upon arrival. Avoid caffeine and alcohol close to bedtime, as they can interfere with sleep and make it harder to adjust to the new time zone.
Create a Relaxing Bedtime Routine
Once you arrive, try to stick to a calming bedtime routine to signal to your body that it’s time to wind down. Take a warm bath, sip on chamomile tea, or practice deep breathing to help relax your mind and body before sleep.
Be Patient with Your Body
It can take a few days to fully adjust to a new time zone, so give yourself grace if you’re feeling tired or out of sync at first. Keep to your new routine as much as possible, and your body will gradually adapt.