Summer Travel Health Hacks
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Summer Travel Health Hacks

Summer Travel Health Hacks
Summer Travel Health Hacks

Summertime and the livin’s easy, but the eatin’ with all that travel can be tricky! Have a road trip, long flight, or trip overseas coming up? I’ve got you covered with my fav on-the-go tips for travel!

Fasting in Flight

The dryness and decreased air pressure in flight can cause slowing of gastric motility and delayed digestion. Flyers aren’t alone! Extended amounts of sitting in a car can put stress on the lower abdominal organs contributing to slowed gastric emptying and abdominal transit. In addition, research on fasting has been linked to a number of health benefits including improved digestion, cognition and energy levels (1). 

  • Pro tip: For flights or long car rides that are 6 hours or less, trial intermittent fasting-especially if you get bloated, unwanted gas, or acid reflux while flying-this means nothing to eat or drink except water or herbal teas!

BYO Breakfast!

Grab and go breakfast at a coffee shop or cafe are typically high carb, high sugar and IBS-unfriendly! Think: muffins, donuts and bagel sandwiches.

  • Pro tip: Plan the night before and bring hard-boiled eggs with some chopped up fruit and a handful of nuts or seeds. Looking for a zero prep option? I love these low sugar grain-free hot cereal cups from Wildway – I usually pack these with a container of fresh berries-ask for hot water once on the plane and add your berries once “cooked”.

Snack Smarter

Blood sugar spikes can make fatigue and jet lag symptoms worse-choose snacks wisely to keep blood sugar and energy levels balanced throughout the day.  

  • Pro tips: When snacking, always make sure to combine a higher carb food with a source of plant-rich fat to balance out blood sugar spikes.  Some great options include:
  • Plantain chips dipped into ½ an avocado (think:on-the-go chips/guac)

Choose veggie or bean-based options whenever you can to pack in the fiber! Some of my favorites include:

  • Kale chips, freeze-dried broccoli bites or beet chips-all sold at Trader Joes

Bring a travel lunch bag to keep your produce/perishables cold! I love these freezer insulated Packit lunch bags.

Go Green

Travel can make for increased waste production – think: more plastic water bottles, to-go coffee cups, and utensils. Go eco-friendly and bring your own travel cups/utensils and napkins to minimize waste. 

  • Avoid wasting multiple plastic water bottles in flight-ask your flight attendant to fill up your reusable bottle and make sure to fill it after getting through security!
  • Avoid getting cups at a coffee shop for 2 reasons-extra waste and hormone disruption-the plastic top can release carcinogenic chemicals into your drinks due to the hot temperature-bring a stainless steel cup like this one to your barista instead.

Concerned with clean water sources? – get this to-go water bottle that is refillable and filters out heavy metals like mercury and lead, pollutants and is even recommended to be used in foreign countries with sub-standard water supplies. 

Keep Things a Movin’

Most of us can become more bound up or constipated when we travel (see #1 for reasons why); think preventively and support constipation before you leave.

  • Pro tip: Utilize magnesium citrate in a powdered form before and throughout your travel (especially if you get very bound up and tend to skip days when traveling); start with 1-2 tsp of mag citrate or CALM in hot water 1-2 nights before travel and each night that you’re away.
  • Prefer food support? Bring along ground up flaxseed-sprinkle 1-2 T to your breakfast each morning-it will support stool hydration to keep things moving along (but also, see next tip!).

Beyond The H20

Plenty of water, herbal teas and electrolytes will help keep you energized and your digestion happy as flights, car rides and long days on your feet can be particularly dehydrating!

  • Pro tips: Tryout nuun or ultima electrolyte packets-both sold @ Whole Foods.
  • Choose hydrating foods like lettuce, melons, citrus, cucumbers, celery and berries to keep water intake up.

Source: Mattson, Mark P et al. “Impact of intermittent fasting on health and disease processes.” Ageing research reviews vol. 39 (2017): 46-58. doi:10.1016/j.arr.2016.10.005

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Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This test looks for the inappropriate presence of bacteria in the small intestine known as Small Intestinal Bacterial Overgrowth or “SIBO”.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Breath

COLLECTION INSTRUCTIONS

COST

$85-$225 depending on insurance coverage. 

Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At Home

SPECIMEN TYPE

Urine

COLLECTION INSTRUCTIONS

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$699

INSURANCE

Fully covered by Medicare. Repeat test prices $249

Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This test evaluates the genetic profile for multiple health indicators. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Blood Spot

COST

$319

INSURANCE

No insurance accepted

COLLECTION INSTRUCTIONS

Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This company can test for lyme, babesia, bartonella and additional tick-borne illnesses. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

around $1600 (depends on panel selected)

INSURANCE

Fully covered by Medicare. May be reimbursed with PPO plans.
Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$299

INSURANCE

No insurance accepted
Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This test evaluates a wide range of environmental toxins that may be leading to harmful health effects.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$199

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins.
Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

Blood work for blood count, urinalysis and vitamin levels.

LOCATION PERFORMED

BLOOD FLUID

Blood

NOTES

You often have to fast for these tests-please check your providers notes.

COST

Depending on the test, deductible or copay may apply.

INSURANCE

Depends on insurance coverage, deductible or copay may apply.
Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

Glyphosate (“Round Up”) is a pesticide that is widely used and this test indicates the body’s levels.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 ($69 if performed with mycotoxins or environmental toxins).

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins or GPL Tox.
Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This test evaluates many measures including micronutrients, antioxidants, minerals, detox, overview of gut function, omegas and toxic exposure. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Urine

COST

$179 – $400

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

INSTRUCTIONS

Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This test evaluates the gut function and indicates microbiome balance, overgrowth, infection, inflammation, parasites and digestive efficacy. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Stool

COST

$179-$425 depending on insurance coverage.

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

SPECIAL INSTRUCTIONS

No probiotics for one week.

VIDEO INSTRUCTIONS

Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This test evaluates the full menstrual cycle, female hormones, and adrenal profile.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

NOTES

Must be off hormones in order to do the testing.
Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This test is specifically for a tick-borne illness called “Bartonella”.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$260

INSURANCE

No insurance accepted
Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This test evaluates the presence of potentially harmful heavy metals stored in the body.  Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Urine

COST

Testing: $79 x2 paid to Doctor’s Data
DMSA: $38 paid to Johnson’s Compounding Pharmacy

INSURANCE

Not covered by Insurance
Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This test measures saliva cortisol testing throughout the course of one day and informs us where there might be an adrenal imbalance.

LOCATION PERFORMED

At home

BLOOD FLUID

Saliva

COST

$80

INSURANCE

No insurance coverage

Summer Travel Health Hacks
Summer Travel Health Hacks

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

$129-238

INSURANCE

No insurance accepted