6 Tips for a Healthy Vacation

June 21st, 2017 by Loretta Lanphier, NP, BCTN, CN, CH, HHP

6 Tips for a Healthy Vacation

Summer is here and many folks are preparing for their annual family summer vacation. Whether it’s a trip to the mountains or the beach, a trek across the country to visit family, or a relaxing week at the lake, there is much to consider when making vacation arrangements. One aspect I would like to delve into is the question of how to have a healthy vacation – one that allows you to maintain your healthy, natural lifestyle away from home amidst the hustle and bustle of traveling. A goal such as this certainly has its challenges, but with a little thought and preparation, it’s certainly reachable. Let’s talk about 6 tips for a healthy vacation that will help you stay on track, health-wise, even while you’re on the road.

1. Healthy Vacation – Air Quality

Most of us have a concern about the quality of the air in our homes, especially if there are any family members with allergies. And when traveling in a vehicle or airplane for an extended period of time, or staying in tight quarters such as a hotel room, the issue of air quality is just as critical, if not more so. I highly suggest using a car air ionizer that plugs right into the cigarette lighter, and can be placed on the dashboard to provide fresh, clean air while you travel. It’s also a good idea to have a larger but portable home unit that you can use in the motel room or in that musty but beautiful cabin by the lake. Many of these machines are very effective at filtering out allergens and other pollutants, and are great for odors or musty smells that you might run into during your trip. I suggest using an air purifier that is based primarily on an ionizing system that includes a UV germ-killing lamp, a fan that circulates the ions and has no filters to worry about. A little ozone is all right, but too much, especially from older style ozonaters that use glass plates, can be very aggravating to some people’s lungs. This old technology gives off substances called nitrogen oxides that can cause headaches and other unpleasant symptoms for some folks as well.  When traveling on a plane, consider individual air-purifiers which you can wear around your neck.  These individual air-purifiers are inexpensive and well worth the purchase.


2. Healthy Vacation – Water Quality

The next issue is your water supply while on the road. This includes water you are going to drink and cook with, as well as bath and shower water. The options are many. When traveling, the best solution is to bring along some purified water from your home filtration system, preferably in glass containers. You don’t want water in plastic jugs or bottles that will be left in a hot car. Plastics, especially in the summer heat, can leach harmful chemicals into the water. You can go with commercial bottled water, but it’s really a gamble when talking about water quality. Many studies have found that bottle water, even in glass containers, is actually taken right from the tap of municipal water systems. The industry is not very well-regulated, so don’t always believe what you read on the label. Another option is to bring and use a water filtration pitcher or carafe to provide clean water for your family. The only concern with this is that most of them do not hold much more than a gallon or two. However, for purifying water for cooking or meals a water filter carafe becomes very efficient and useful. I recommend the Zero Water carafe.  Another investment you might want to make is a water bottle for each member of the family with a built-in filter.  Whatever your choice, you want to make sure that you have plenty of good, fresh water available at all times, especially if the weather is hot and/or you are physically active.

Once you stop for the night, or arrive at your destination, you have to think about the water in which you will bathe and shower. This can be somewhat of a concern with some models of shower water filters. Many establishments might be a bit upset if you do a little creative plumbing by changing the shower head in their bathroom during your stay. There are filtering units available that are especially designed for travel applications, and you might want to consider investing in one. The amount of chemicals and toxins that can be absorbed just from one shower using unfiltered water is frightening.

If you are doing any primitive camping and will be getting your water from a pump or a spring where the water quality is unknown, I suggest filtering it through a water filter carafe and then boiling it for added safety. Some bacterial contaminants are not effectively removed by all filtration systems, so boiling the water a good idea.

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3. Healthy Vacation – Food

This is a big one. Eating healthy on the road doesn’t just happen. It takes a much planning and forethought. Hit the health food store and/or farmers market the day before you leave and stock up on whole, nutritious foods to munch on while on your vacation trek. Lots of fruit, fresh vegetables, whole grain snacks, nuts, health bars and other munchies will keep your diet healthy, and save time and money because you will not have to stop at a restaurant. When it comes to a healthy meal, the choices in most restaurants are very limited (expensive and fattening fast food). Eating junk like that can make you sluggish and lethargic when you need lots of energy to enjoy yourself. It can also throw your whole system out of whack, and probably cause you to put on few pounds as well. If you have developed the discipline to eat well at home, don’t give in to the temptation and go back to your old habits just because you are on vacation. Bring along a good-sized cooler in which to keep your perishable foods. A cold piece of fruit can taste pretty good on a hot day, especially during a long drive or after a vigorous hike.

It’s also best to stay at a hotel where you have your own cooking facilities. This gives you a lot more control over your food choices and can save you a ton of money to boot. However, I realize this is not always possible. If you must eat out, choose wisely. Salad bars are a good option and will provide some fairly healthy choices. Hopefully you can find one that doesn’t lace their vegetables with MSG or other preservatives. Don’t be afraid to ask!  Choosing foods like baked potatoes, steamed vegetables and fresh veggie or fruit salads will be the healthiest. If you do stock up with veggies and fruit at the grocery store, remember to wash your fruit and veggies well. Organic sources may be difficult to come by while traveling.

4. Healthy Vacation – Sunburn Protection

Chances are, while on vacation, you’ll be spending quite a bit of time out-of-doors. Being proactive about protecting yourself and your family from the damaging effects of being in the sun for long periods of time is important. An effective, natural and organic sunscreen that doesn’t expose you to dangerous chemicals is a must. Remember that whatever you put on your skin can enter your body.  Sunscreens are generally classified into two major types: chemical and physical. You don’t want a “chemical” sunscreen. They act by absorbing the UV radiation from the sun, and this is very damaging and dangerous to your skin. It stimulates free radicals that can be very destructive. The best types of sunscreens are the “physical” varieties that act by reflecting UV. But even physical sunscreens can contain harsh chemicals, so choose wisely and read the ingredients before purchasing. Any ingredients that have long names that sound like they came out of a chemistry textbook are probably not something you want to apply to your skin or that of your children. There are some excellent natural products available that can not only protect your skin, but will nourish and moisturize it as well. Check out the Environmental Working Group’s safe sunscreen recommendations. If you’re using a non-toxic, effective product you can apply it often to insure protection. It’s also a good idea to limit your time in the sun during the peak hours of exposure, typically 10am to 2pm. Wearing protective clothing is always a good idea, too. Vacation is a great opportunity to wear that floppy hat you keep on the closet shelf the rest of the year!

5. Healthy Vacation – Those Pesky Bugs!

Mosquitoes, gnats, and other varmints can be extremely annoying and, if they are bothersome enough, can ruin a day outdoors. It’s a health hazard to expose yourself to bug bites, what with West Nile virus, Meningitis, and other critical illnesses being spread by mosquitoes. Tics are also a big concern in many parts of the country as well, with Lyme Disease being something that we must take seriously. There are some very good safe and natural products on the market that act as excellent bug repellents, but always read the ingredient list of anything you use, especially if you are putting it on your children. Stay away from anything with DEET as part of the ingredient list. It works, but there are better natural alternatives available that aren’t toxic. Some remedies that a lot of folks have had success with are supplementing with B-complex vitamins (being at least a couple of weeks before vacation), eating raw garlic daily, or the application of an all-natural bug repellent made with essential oils. It’s also a good idea to stay indoors at dusk and dawn, when mosquitoes are most active. If you are outdoors much of the day or vacationing in heavily wooded areas, perform a tic check on yourself, your children, and even your pets at least once a day.

6. Healthy Vacation – Keep Up Your Health and Wellness Routine

Vacations are very important especially so we can “get away from it all” to rest and refresh, However, what you don’t want to do is totally distance yourself from the healthy habits that you have taken time and effort to acquire. If you are using a regimen of nutritional supplements, bring them along and make sure you continue to take everything according to schedule. A high-quality probiotic and prebiotic and digestive enzymes are very important for those times when your system doesn’t adjust well to new foods, water, etc. If you have a regular work out routine, try to keep it up during your vacation, as best you can. Of course, you can substitute other activities for your usual exercise program. For example, if you hike to the bottom of the Grand Canyon, I don’t think it would be necessary to go jogging that night.

The important thing to remember about vacations is that they can be wonderfully refreshing and restorative to your body, mind and spirit, but we shouldn’t take a vacation from taking care of ourselves just because we are away from our everyday routine. If you continue to treat your body well, a vacation will be another step towards wellness that can help you feel more rested and prepared for the challenges that await you in everyday life.

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For those health concerns that may come up while away from home, why not put together a vacation natural medicine chest? Include high-quality supplements, healthy skin care products, vitamins, etc. that your family normally uses. Taking the time and forethought to do this could keep you out of an Urgent Care situation. The following are some items that I use and recommend for your vacation natural medicine chest.

  • Non-toxic Sunscreen
  • Non-toxic After-Sun Lotion
  • Arnica Gel for injuries, falls, bruises, etc.
  • Activated Charcoal tablets for food poisoning, nausea, etc.
  • Oxy-Powder Oxygen Cleanser for constipation or digestive issues.
  • Digestive Enzymes to help digest meals properly.
  • High-Quality probiotic and prebiotic.
  • Vitamin C.
  • Calcium/Magnesium for over-worked muscles, headaches, sleep.
  • Peppermint tea for upset stomach.
  • Chamomile Tea for relaxing sleep.
  • Colloidal Silver Spray for skin issues, bug bites, sunburn. Anti-bacterial and anti-viral.
  • Epsom Salts for a relaxing bath.
  • Essential Oils for relaxation, headaches, congestion. I recommend Lavender, Eucalyptus, Tea Tree, Rosemary and Peppermint.
  • Non-toxic wipes.
  • Non-toxic Hand sanitizer.
  • Band-aides, gauze and tape.
  • Non-toxic room sanitizer spray.
  • Non-toxic mosquito repellent.


While on vacation, it’s easy to fall off the health-wagon, filled with all its organic vegetables, fruits, vitamins, minerals, herbal teas and healthy proteins. Don’t beat yourself up…all is not lost. The solution is be prepared and don’t over-stress. A little indulgence is okay and can be fun for the entire family – especially if that indulgence includes experiencing the local culture. You can always get everyone back on-track the next day.

Stress is such an enemy of vacation and it’s best to avoid it at all cost. Vacation is a time to refresh, relax and rejuvenate. Don’t beat anyone up (especially yourself) if you don’t adhere to your usual healthy regimen for a meal or snack. Make the best health choices you can and above all — be present, be thankful and have fun!!


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Loretta Lanphier is a Naturopathic Practitioner (Traditional), Certified Clinical Nutritionist, Holistic Health Practitioner and Certified Clinical Herbalist as well as the CEO / Founder of Oasis Advanced Wellness in The Woodlands TX. She has studied and performed extensive research in health science, natural hormone balancing, anti-aging techniques, nutrition, natural medicine, weight loss, herbal remedies, non-toxic cancer support and is actively involved in researching new natural health protocols and products.  A 14 year stage 3 colon cancer survivor, Loretta is able to relate to both-sides-of-the-health-coin as patient and practitioner when it comes to health and wellness. “My passion is counseling others about what it takes to keep the whole body healthy using natural and non-toxic methods.” Read Loretta’s health testimony Cancer: The Path to Healing. Loretta is Contributor and Editor of the worldwide E-newsletter Advanced Health & Wellness. Check out Oasis Advanced Wellness and our natural skin care products Oasis Serene Botanicals.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Oasis Advanced Wellness/OAWHealth are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.








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