My Top Supplements For International Travel

My husband sometimes jokes that I have my own little supplement pharmacy at home, and honestly, it’s not too far from the truth! When I moved away from conventional medicine as my first response to injury and illness in 2014 in favor of a more natural approach to health, I started to dive into the world of strategic supplementation as a complement to a nutrient dense diet. Through research and experimentation I have learned how to manage most maladies with supplements, herbs, and essential oils instead of conventional drugs.


I knew that if I was going to be abroad for a couple of weeks, I wanted to make sure that I was equipped with natural remedies to support my body if needed.


My Top Supplements For International Travel | Whole Daily Life

Here are the exact supplements I kept on hand for international travel.

Wellness

Traveling, especially using public transportation, means lots of exposure to other people’s germs, so I wanted to make sure I had some extra immune support on hand!

-Seeking Health Liposomal Vitamin C- Since this is a liquid that needs to be refrigerated, I only brought enough for my first travel day, about 1.5 tbsp (2 big doses). I carried it in my liquids bag. I find this liposomal form to be VERY effective.

-Seeking Health Liposomal Glutathione- Detox support. Also a liquid that needs to be refrigerated, I combined 2 doses of this with the Vit C and finished it off by the time we landed in France.

-Cold Calm- In case I started to feel a cold coming on.

-Source Naturals Wellness Formula- I took 3 capsules daily, and brought some extras in case either of us caught something.

-Beekeepers Naturals Propolis Spray- This is a natural antiviral. I used 4 sprays daily, more on travel days. (wholedailylife saves 10%)

-Integrative Therapeutics V Clear- A homeopathic antiviral, specifically for respiratory support. I took 1-2 droppers daily as prevention. (I traveled with the tincture, but could only find the liquid to link.)

-doTERRA Essential oils: On Guard, Oregano, Melaleuca with gelcaps in case one of us caught something.

-Thorne Olive Leaf and L Lysine- Natural antimicrobials, I took 1 capsule of each daily (this is part of my usual routine at home as well).


Digestive Support

Knowing that I would be eating some different foods and at different times than my body was used to, I brought what I needed to keep my digestive system strong, as well as some damage control in case I didn’t tolerate something like I expected to.

-Extra digestive enzymes- I use several different types, but BioGest by Thorne is one of my go-to’s. I took 2 with every meal.

-Gluten digesting enzymes- I used these when we ate out anywhere that I wanted some extra insurance against cross contamination. I’m currently using Gluten Guardian, but have also used Enzymedica in the past.

-Activated charcoal- In the states, I take charcoal if I have a glass of wine and it helps minimize any symptoms. I didn’t need to do this while abroad, but also kept charcoal on hand in case I ended up with digestive issues (it helps bind up toxins and gas).

-Mag07- I use this to keep me regular! I take one capsule AM and PM, but brought extras in case I experienced any travel related constipation. Fortunately, I didn’t need them!

-Probiotics: Probiotics are a huge part of how I keep my digestive system strong. I take MegaSpore and Garden of Life Colon Care every day, and add in a Garden of Life Once Daily Ultra for some extra support at meals with lots of higher FODMAP foods. (The latter also needs to be refrigerated, so I kept it in the fridge when possible but didn’t worry about that on travel days.)

-Beano and Gas-X- I took these at meals with lots of high FODMAP foods, just for comfort :) (I actually use the CVS brand because the ingredients are a little cleaner than the brand name versions!)


Pain

I prefer not to take conventional pain killers if at all possible, but wanted to have some options on hand in case I needed them. I was also due to possibly start my period while abroad, so included some of the supplements that I use to manage cramps and headaches at home.

-doTERRA Deep Blue Polyphenol Complex- 1 capsule BID as needed.

-Skullcap- 1 capsule BID as needed.

-Curcumin- I use Meriva by Thorne here, but also experimented with this product on travel days, and I think it really helped! Normally travel leaves me achey and with a headache, and I didn’t experience either.

-CBD- I use Viva Oils brand (wholedailylife for 15% off). I transferred some to a 5mL bottle and traveled with it in my liquids bag. I didn’t have any trouble or get any questions about it. I took it on our flying days, and then as needed.


Standard Supplements

I have a lineup of supplements that I take daily, primarily antivirals, liver support, and general wellness. I considered not taking these on my trip, but decided that I wanted to give my body everything I could to keep it feeling in top shape, so I brought them. Among them:

-Thorne Theanine- This is my FAVORITE supplement to help manage anxiety. I take this every morning, but packed a few extras for the trip just in case.

-Ecological Formulas Monolaurin- I take a hearty dose of this daily to help keep viral activity at bay.

-Thorne SAT- Liver support; I take 4 daily.

-Thorne Meriva- Antiinflammatory; I take 4 daily.

-Thorne Vit D- I take 10,000 IU daily.

-Thorne Selenium- To support my thyroid; I take 200 mcg daily.

-Prescription Compounded T3- I mention this here because I made sure to take a few extra days worth of my thyroid medication, just in case we experienced any travel delays.


I realize that this is a lengthy list of supplements. I have come to terms with the reality that my body does best with some extra support, and while it may not be forever, it is for now. It may seem a bit excessive to some, but for me, it enabled me to travel with confidence and to not have to worry about what would happen if I started to feel less than my best!


However, while at home I have a cabinet and a drawer dedicated to these things, we traveled abroad with just a backpack apiece.


Here’s how I packed it all.

I do love a good organization project!

For all of my standard daily supplements, I did what I always do, which is pre-portion them out into little pill baggies for breakfast, lunch, dinner, and bed. I had one quart size bag dedicated to each set, and then each day I would pull out one from each and put it into my “daily bag” that I would carry around with me through the day.

For the other categories, I put as many of the capsules of each kind as I thought I might need in a labeled pill bag and then sorted these into two quart sized bags, one for wellness and one for digestive support + pain. This way, I could pull from these as needed.

I also kept a small little “digestive support” baggie in my daily bag (just call me the bag lady) that had a few capsules of charcoal, some beano, some gas-x, and some gluten containing enzymes. This way I could keep these on hand, since we often spent the whole day out and about, and then refill at night.

Lastly, I packed all of these up into two gallon sized bags, each about half full, which made them easy to pack in my backpack.

One last note on the plastic use: I have been re-using these pill bags, quart bags, and gallon bags since I did this for our first trip two years ago to minimize waste! I use this packing strategy often and only replace the bags when they wear out, which is rarely. I prefer to use Stasher bags when I’m at home!


I hope this guide is helpful! Remember, I’m not a doctor and cannot give you medical advice, but if you have any questions, please drop them in the comments below!

Thanks!

-Tracey

That Time I Could Only Eat 7 Foods

At one point, there were only 7 foods that I could eat.

I want to tell you the story of how I got there,

and how I got back to eating a (mostly) normal diet.

That Time I Could Only Eat 7 Foods | Whole Daily Life


Sneak preview: it wasn’t all about the food.

In late 2014 I was finally diagnosed with Hashimoto’s and SIBO after many months of trying to navigate a whole host of seeming disconnected symptoms. Earlier that year I had stumbled upon the Autoimmune Protocol while working with a client and, after researching it thoroughly, had successfully implemented it with multiple clients since then. When I was diagnosed, I knew with confidence that I wanted to use the AIP diet as a tool in healing my own Hashimoto’s. However, the presence of SIBO created an additional challenge, as many of the foods that are traditionally allowed on an AIP diet were off limits (high FODMAP foods, such as onion, garlic, broccoli, pear, etc). In addition, I also did some food sensitivity testing to see if there were any foods causing problems that I might not be aware of…and there were.

Come to find out, garlic, sweet potato, zucchini, pork, cinnamon, and a handful of other foods were all provoking my immune system by way of my (very) leaky gut. I added these to my “eliminate” list, which when combined with my SIBO and AIP lists, left me with about 7 foods total. (I’ll probably be able to list them forever: carrot, celery, lemon, olive, coconut, sole, and scallop.)

7 foods certainly do not allow for a nutritionally balanced diet, nor is that level of restriction sustainable, but I was motivated to do whatever I needed to do in order to heal. I stuck with this list for two weeks as recommended by the food sensitivity testing protocol (believe me, I had to get pretty creative with my meals!!) before starting to reintroduce foods. After a few weeks of reintroductions, I ended up with a mostly low FODMAP version of the elimination phase of the AIP diet (which also excluded my specific sensitivities).

I maintained this for about 3 months until I could get my antibodies tested again, at which point I was thrilled to find that my TPO antibodies number had come down by about 40%! Even though it wasn’t yet at goal, I began strategically reintroducing non-AIP foods according to the process proposed by Sarah Ballantyne, and was fortunate in that I did not have any notable reactions. About 6 months after starting the elimination phase in January of 2015 I had successfully reintroduced most non-AIP foods, though I continued to limit many of them out of principle until I could establish a good health baseline. There were still many higher FODMAP (AIP compliant) foods that I couldn’t tolerate due to GI symptoms such as gas and bloating. It took me much longer to re-establish some tolerance to FODMAPs, but that is a topic for another post!

As mentioned above, I have used the Autoimmune Paleo Diet with countless clients with amazing results. I have seen many people put their autoimmunity into remission simply by healing up their leaky gut and identifying their triggers! It truly is an amazing protocol, and is beneficial not only in cases of autoimmunity, but for anyone looking to reduce overall inflammation in their body.

Benefits of the AIP diet:

-STRUCTURE: following the AIP template gave me both structure and resources, which were incredibly helpful in the beginning of my journey as I was still trying to get my feet on the ground. There are so many more resources out there today (recipes, cookbooks, blogs, etc) than there were even three years ago!

-COMMUNITY: any kind of elimination diet comes with challenges, and the more restrictive, the more isolating it can be. There is a strong community around the AIP diet, and I was grateful to experience their support and encouragement first-hand! I have been able to connect with a local AIP group in each city that I have lived in.

-FUNCTION: the AIP diet is incredibly nutrient dense and eliminates all major allergens and common triggers. As such, it is valuable for not only reducing the attack on the body, but also for helping it to heal. As I mentioned above, I have seen many people successfully implement it to reduce systemic inflammation even outside of the context of known autoimmunity.


Challenges of the AIP diet:

-SOCIAL: the biggest challenge that I experienced personally was not actually the limited number of food choices, but having to navigate (or forego) social events. I’ve always been a foodie, and in the years leading up to my Hashimoto’s diagnosis, many of my social events revolved around dining out or attending events with food. This was a major shift for both me and my husband. (We felt like we had to learn how to date in an entirely different way!)

-(POSSIBLY) LABOR INTENSIVE: let’s face it, when you have a limited list of foods and ingredients like black pepper aren’t on it, any kind of pre-prepared food is difficult to find. I found that I prepared 95% of my foods at home while on the elimination phase, and while I was used to cooking quite a bit, learning to get creative with this new food list also took some time. (However, it doesn’t have to be complicated!! Even these days, most of my meals are composed of batch roasted veggies and batch prepared protein.)


So the big question is, would I do it again?

Absolutely, but not in exactly the same way. All three of the protocols that I used were incredibly healing, and taught me a lot about myself and my digestion. However, while implementing them all at once was effective, looking back, I don’t think it was necessary. When I consult with clients now, I work with them to create a food list that takes into account the most urgent needs first, and considers what is realistic for each individual.

  • The AIP diet is an invaluable tool for reducing inflammation and healing a leaky gut, and I recommend it quite often.

  • Eating low FODMAP foods can help alleviate symptoms in a huge way until the root cause can be identified and corrected.

  • Food sensitivity testing can be incredibly helpful in identifying sensitivities to foods and chemicals that may not be obvious.

These days, I know my FODMAP tolerance and after lots of gut-focused healing, have been able to incorporate many higher FODMAP foods back into my diet. I do still use aspects of the AIP diet on a regular basis. I know which foods are absolute no’s for me, and which ones I can handle in small amounts vs in unlimited quantities. Whenever I feel inflammation sneaking up on me or symptoms threaten to arise, I can use various gradients of the AIP diet to fix the issue before it becomes a problem.

It Wasn’t Just The Diet, Though…

While the elimination diet itself absolutely contributed to my healing, It was definitely not the only factor. Treating my SIBO, managing my stress, improving my sleep, balancing my hormones, and identifying my root cause triggers were all ESSENTIAL components of my healing, and together, they restored my gut and allowed me to bring foods back into my diet. In fact, my healing stalled until I addressed each of these things. These are all factors that I cover in depth in my Healing Hashimoto’s course and in my free PDF download: The Top 5 Things That Have Helped Heal My Hashimoto’s Naturally, and which I will continue to explore here on the blog in the coming weeks!

If you’ve ever been on a limited diet and felt stuck in your healing, know that there IS hope!!

Have you used a therapeutic elimination diet? Share about your experience in the comments!

Until next time,

Tracey