Travel Wellness: Stay Healthy on Holiday

Whether you're jetting off for sun-soaked beaches or exploring the Irish countryside, travel is good for the soul—but it can also challenge your body. Changes in routine, time zones, unfamiliar foods, and exposure to new environments can put stress on your immune and digestive systems.

Find out how you can support your individual needs to ensure a safe and healthy journey.

PRE-TRAVEL PREPARATION - BUILD A STRONG FOUNDATION AND AVOID BURNOUT

The immune system is your body’s defence mechanism, but it needs to be trained and supported to work optimally. Immunity can be affected by many factors. Lack of essential nutrients such as vitamin C, zinc, vitamin A, vitamin D, and many others. A lack of antioxidant-containing foods (fruit, vegetables) helps to prevent damage in the body. Stress and our lifestyle choices can have a huge impact, reducing immunity and driving an excessive response.  The integrity of our skin, lungs, and gut barrier is essential for protection, as are the live bacteria that live in our gut and on our skin. Before going on holiday, take time to wind down and prioritise quality sleep ensuring you are well rested and refreshed.

Incorporate some stress- management techniques such as breathing, yoga, meditation, or spend some time in nature to calm and relax your body and mind. Start focusing on your microbiome by introducing live bacteria through supplements and fermented foods, and fuel them with a rainbow diet rich in a variety of colourful fruits and vegetables. Hydration is also key, so make sure to drink plenty of water to keep your body functioning properly. 

TOP TIPS AND PRODUCT RECOMMENDATIONS WHEN TRAVELLING 

Immune system – our frontline defence

Focus on incorporating immune-supporting nutrients into your diet. Key foods include vitamin C-rich fruits like oranges and strawberries, along with zinc-rich foods like nuts and seeds. Additionally, consider supplementing with immune-boosting vitamins and minerals to provide extra support. 

Immune Complex

Immune Complex is an all-in-one product when travelling. It combines a mix of nutrients to support a healthy immune system, especially when you’re not feeling your best and need a convenient and easy to take option when travelling. 

• Effective - Contains key nutrients to support immunity including vitamins A, C, D, and zinc. Zinc and vitamins A, C and D all play an essential role in supporting the immune system and magnesium helps support energy. Also includes elderberry which supports the immune system, provides a rich source of potent antioxidants, & helps to ease common cold & cough
• Advanced– With highly concentrated Maitake and Shiitake mushroom extracts for maximum effectiveness. Medicinal mushrooms have been used for centuries for their immune-supporting properties, thanks to their high content of beneficial nutrients and polysaccharides 
• Comprehensive– Also provides lysine and nucleotides which our bodies have higher requirements for during times of stress or infection
• Optimum support– Nutrient forms that are best absorbed and used by the body, including magnesium ascorbate which is a low-acid form of vitamin C, zinc picolinate, and vegan vitamin D3
• Synergistic formulation– Expertly formulated for daily immune nourishment on its own, or alongside a daily Multinutrient 
• Health properties – Ideal for individuals who have a busy and stressful lifestyle, and those who pick up infections easily

Traveller’s Tummy

Prioritising fibre-rich foods like whole grains, fruits, and vegetables to support regular bowel movements and promote gut health is essential. However, our diet might be restricted when travelling. Thus, it is worth considering incorporating extra live bacteria supplements, reducing the risk of digestive discomfort while on the go. Live bacteria can also support your digestive system if you get poorly from consuming water or foods contaminated with harmful bacteria, viruses or toxins. Food poisoning is every traveller’s nightmare. Live bacteria support our digestive health and have antimicrobial properties to combat harmful pathogens. Bacteria compete with pathogens for space and resources in the gut, making it more difficult to establish infection. They can strengthen the integrity of the gut barrier, reducing the risk of harmful substances crossing into the bloodstream and causing illness. Moreover, they support the immune system regulating its response to pathogens.

BioAcidophilus Forte 7 Caps

A top choice for travel is BioAcidophilus Forte 7 caps providing a 24 billion daily dosage of the extensively clinically researched LAB4 blend of human strain live bacteria (Lactobacillus acidophilus, Bifidobacterium bifidum, and Bifidobacterium lactis). This is delivered alongside a conservative dose of fructooligosaccharides (FOS) from chicory for extra support. It comes in a handy 7-day pack without the need for refrigeration.

• Effective – Contains 24 billion per daily intake of the clinically researched LAB4 strains used in multiple clinical trials 
• Advanced– Human compatible strains that are bile and acid resistant and stick to the gut wall 
• Comprehensive– Also contains FOS (fructooligosaccharides) which help to maintain a healthy balance of beneficial bacteria, including Bifidobacteria, promoting healthy gut function
• Guaranteed potency– 30 billion potency to end of shelf life
• Optimum stability– Contains a superior, high tech ‘molecular sieve’, which is a form of desiccant that absorbs moisture, keeping the bacteria fresher and stable for longer

MicroClear 60 Capsules

MicroClear is a high potency complex of oregano, thyme, clove, olive leaf, wormwood, caprylic acid, and grapeseed extract for gut microbial balance

• Effective – Oregano, thyme, clove and olive leaf promote a healthy function of the gastrointestinal tract, as well as providing antioxidant, and anti-inflammatory support
• Optimum support – Thyme, oregano and olive leaf, also aid immunity, and the health of the urinary & respiratory tracts, providing comprehensive systemic support
• Advanced – The plant oils have been freeze-dried to reduce irritation to the gut and promote absorption for systemic use
• Superior – With selected plant oil extracts which exhibit exceptional potency and concentration of active constituents for maximum effectiveness
• Health properties – Digestive symptoms which started after a trip abroad, an upset stomach, taking antibiotics, or after eating foods high in sugar, carbohydrates, yeast, or fibre may indicate an imbalance of gut bacteria

  Additional tips for minimising food poisoning 

• Start supplementing with live bacteria about 2 weeks before your travel.
• Continue taking live bacteria while travelling, especially if you travel to areas with poor sanitation.
• Drink electrolyte-rich beverages like coconut water or sports drinks or take a few sachets of ready electrolytes with you. Electrolytes are essential minerals that play a crucial role in maintaining proper hydration and electrolyte balance. When you're travelling, especially in hot climates, electrolyte loss through sweat can increase, putting you at risk of dehydration. Your body also loses electrolytes when you experience diarrhoea, whether due to food poisoning or other causes. Thus, replenishing these electrolytes is essential to support your body's recovery process.
• Wash your hands frequently with soap and water, especially before eating or handling food.
• Choose fresh foods and avoid eating raw or undercooked meats or seafood.
• Opt for bottled or boiled water to prevent waterborne illnesses or take a water filter.

Even if you don’t get food poisoning, travel often involves trying new foods and cuisines, which can sometimes challenge your digestive system and disrupt your usual eating habits and routines. Digestive enzymes can reduce the risk of digestive discomfort such as bloating, gas, or indigestion and enhance nutrients absorption by breaking down food particles into smaller, more absorbable components.

Polyzyme

Polyzyme is BioCare’s most comprehensive is an optimum potency enzyme complex combining bromelain, lipase, proteases, glucoamylase, lactase, and amylase for broad spectrum support.

• Effective– Enzymes are powerful molecules to help break down foods into smaller particles, including proteases for protein, lipase for fats, lactase for lactose in dairy products, and amylase and alpha galactosidase for carbohydrates
• Optimum support– Designed to retain breakdown capability over a wide range of pH variances throughout the digestive tract, including protease 3.0 which works best in the acidic conditions of the stomach and protease 4.5 for the intestines
• Comprehensive– Also includes cellulase and xylanase which break down fibre, and phytase which neutralises phytates – compounds found in grains, nuts and seeds, and legumes that can block nutrient absorption
• Advanced– One of the most powerful and comprehensive enzyme complexes available, providing 13 different enzymes with distinct roles at a potent dose in each capsule
• Health properties– The production of enzymes is often compromised due to age, lifestyle, medication use, stress, or chronic disease

Sun-ready skin

As well as practising safe sun exposure (staying in the shade at peak times for longer periods, wearing clothing to cover up and using SPF), there are a few things we can do internally to help our skin's defences! Excessive exposure to UV radiations generates reactive oxygen species (ROS) which can damage DNA and promote cell death. Antioxidants such as beta carotene, lycopene, green tea & vitamin C – all of them help to neutralise ROS and suppress inflammation caused by UV exposure. 

Omega-3 may help to protect against UVB-induced skin damage. Both omega-3 and omega-6 are important for healthy skin cell development & support a healthy skin barrier.

MicroCell® NutriGuard Plus (Antioxidant) 60 Caps

Microcell NutriGuard Plus is a complex of nutrients and antioxidants including lycopene, vitamin C and beta carotene, providing a comprehensive support for immune and skin support.

• Effective– Provides a broad range of antioxidant nutrients including vitamins A, C, E, zinc, and selenium
• Optimum support– Also contains powerful antioxidants beta carotene, lycopene, and alpha lipoic acid
• Advanced– Micellised by the unique MicroCell® process to significantly increase absorption and use by the body

Supporting jet lag and your body’s internal clock

Jet lag can mess up our travel plans, but there are steps you can take to minimise its impact and support your body's natural circadian rhythm. Prioritise exposure to natural light upon arrival at your destination to help reset your internal clock. Stay hydrated, move your body, and be patient with yourself as you acclimate to your new surroundings.

Traveling, while exciting, can also be stressful, especially for those prone to anxiety. Certain calming nutrients such as magnesium, l-theanine and botanicals can support your nervous system, sleep and promote a sense of calmness and relaxation during your travel. 

Calm Complex 60 Capsules

BioCare’s top calming combination is Calm Complex with lemon balm, L-theanine, holy basil and magnesium glycinate for mental health and wellbeing, relaxation and sleep.

• Effective– Contains magnesium in an easy for the body to absorb glycinate form, which supports the nervous system, and helps to reduce tiredness and fatigue
• Optimum support– Lemon balm, theanine and holy basil reduce stress, support brain health, relaxation, mental and physical wellbeing and healthy sleep. Lemon balm also decreases tenseness, restlessness and irritability
• Advanced- Contains concentrated lemon balm and holy basil extracts, which are high in antioxidants, including rosmarinic acid in lemon balm
• Synergistic formulation– Specifically selected blend of herbs and nutrients to support the nervous system especially due to stress, worry and irritability. 

Credit: Staying healthy on the go BioCare blog