Long-haul travel can significantly disrupt the body, leading to common issues such as jet lag, bloating, and compromised digestion. For those frequently undertaking extensive journeys, particularly between locations as far apart as Australia and the UK, a strategic approach to travel wellness can mitigate these effects.
Gut health scientist Dr. Megan Rossi, who regularly navigates the long-haul route between Australia and the UK, has identified four key supplements she packs to address the primary challenges of such travel: disrupted sleep, sluggish digestion, and potential nutritional deficiencies. Dr. Rossi describes common travel complaints as "Bloated on the flight out. Wired at 3am on night one. Sick by day three."
Digestive Support
Dr. Rossi's travel regimen includes psyllium husk to manage disrupted digestion. Long flights often lead to reduced movement, lower water intake, and altered meal times, all of which can affect bowel regularity. Psyllium husk, a soluble fiber, absorbs water in the gut to form a gel, aiding in regular bowel movements. Dr. Rossi recommends starting with a small dose, about half a tablespoon, mixed with at least 150ml of fluid, emphasizing the importance of adequate hydration when increasing fiber intake to prevent discomfort.
Combating Jet Lag
Melatonin is the second supplement Dr. Rossi relies on to help reset the body's internal clock when crossing multiple time zones. Jet lag occurs when the body's natural sleep-wake cycle, or circadian rhythm, becomes misaligned with the destination's local time. This disruption affects not only sleep but also gut function. To aid adjustment, Dr. Rossi suggests taking 3mg of melatonin approximately one hour before the intended bedtime for the initial nights after arrival. She also notes that melatonin use should be guided by professional advice, as regulations and availability vary by country.
Gut and Immune Health
Targeted probiotics are also part of Dr. Rossi's travel essentials. She begins taking them before departure and continues throughout her trip to support gut bacteria balance, which can be influenced by long flights, new environments, and dietary changes. Dr. Rossi specifically uses a product containing the strains LGG and BB-12, along with vitamin D3, due to their researched benefits for gut and immune health. She cautions that the efficacy of probiotics is strain-specific, and different formulations can yield varied results.
Filling Nutritional Gaps
The final supplement in Dr. Rossi's kit is omega-3. She uses it not specifically for travel but to compensate for the common challenge of not consuming enough oily fish while on holiday. Omega-3 fatty acids, particularly EPA and DHA, are crucial for brain function, overall health, and may support gut health. For individuals who do not consume fish, algae-based omega-3 supplements offer a plant-based alternative.
While supplements can be a valuable component of a travel wellness strategy, Dr. Rossi emphasizes that they are only one aspect. Other helpful practices include staying hydrated, incorporating movement during flights, seeking natural light upon arrival, and gradually adjusting sleep schedules to ease the transition to a new time zone.