As travel season kicks off and you begin to prepare for your next trip, there are two things to remember: be prepared and expect the unexpected. Whatever your means of transportation to your final destination, it is important to think about what could go wrong and to be ready for it, especially when it comes to staying healthy while you travel. My recommendations include the supplements you should pack, healthy snack options and a few natural first-aid items in case things don’t go as planned.

Overseas, with the exception of England, natural food stores are a rarity. That means it’s going to be more difficult to find organic foods. One alternative source is farmer’s markets, which are common in Europe and where you’re likely to find some organic produce, cheeses, artisanal breads and other foods. You can buy what looks good and have a simple picnic lunch in a city park.

For supplements, don’t wait until you get to your destination. In many countries, such as Denmark, Germany and France, dietary supplements are heavily regulated, although herbal supplements are fairly common. In fact, the European equivalent of American drug stores is typically where you would buy herbal supplements. However, potencies of most dietary supplements, such as vitamin C, are far lower than similar products in the United States.

You certainly don’t have to pack everything that’s listed here. Pick and choose the items you think you’ll need on your trip.

Pack your daily vitamins 

If you take more than a couple of supplements each day and don’t want to stuff a lot of bottles in your luggage, pre-sort your supplements in pill bags or a pill box. By doing so, your daily supplements will be easy to stuff into a backpack or purse and ready to take. Pack enough for an extra day or two in case you get delayed—and keep them in your carry-on bag. Your vitamins won’t do you much good if you’re going to Cabo and your checked luggage ends up in Greece.

Pack some food

This is the only way to ensure that you’ll eat nutritiously at an airport, on a flight or on a road trip. You can buy some natural turkey sticks, food bars, trail mix, cheese sticks and/or fruit to bring along, or pack homemade chicken salad in a container along with napkins and a fork. (Blue ice is okay with airport security as long as it’s frozen.) Another option is to make sandwiches on sourdough bread, which has been shown to improve blood sugar,ⁱ or on gluten-free bread.^{ii iii} If you’re driving, pack a cooler with healthy foods. Note: Other nations do not permit the importation of meats.

Eat Breakfast

It really is true—this is the most important meal of the day. Always make a point of eating a protein-rich breakfast, on the first day of travel and every other day. It will help you maintain your energy levels and set the stage for blood sugar balance. Low blood sugar can contribute to jet lag and travel stress.

Stay Hydrated

The humidity on aircraft is notoriously low, which dries out your sinus membranes and leaves you more susceptible to catching an airborne virus. In addition, drinking alcohol will further dehydrate you. For some people, the effects can be dangerous. Flying thickens the blood and sitting still for hours boosts your risk of leg cramps or blood clots. Flight attendants rarely provide passengers with sufficient water, so consider investing in a stainless-steel water bottle and filling it up before departure. Just make sure it’s empty when you go through security. You can also bring some green tea or herbal tea bags to slow brew in your water bottle. If your skin tends to dry out while flying, you may not be consuming sufficient omega-3s.

Take Melatonin 

Time zone changes and unfamiliar beds disrupt sleep patterns. So bring some melatonin—the body’s sleep hormone, and a safe supplement that helps you drift off to a restful sleep. If you are going to be on a long flight overseas, take melatonin one hour before you want to sleep. At your destination, take it again about one hour before bedtime. If you wake up in the middle of the night, take a little more. The effective dose varies from person to person, but it’s generally 500 mcg to 3 mg.

Other Sleep Aids

You have plenty of other options to help you sleep. Valerian (Valeriana officinalis) and hops (Humulus lupulus) are sedative herbs with long use as folk treatments for insomnia. Recent studies found that the combination of valerian and hops is especially helpful in reducing the time it takes to fall asleep and improving overall sleep quality.^{iv v vi} Found in green tea, L-theanine boosts alpha waves in the brain and promotes mental focus and relaxation. Try 50 to 200 mg before bed. You can also combine L-theanine with GABA (gamma aminobuytric acid), which serves as a neurotransmitter that helps the brain filter out the extraneous.^vii Try 500 mg before bed. Additionally, an eye mask is a simple yet effective tool to block out light that may disrupt sleep.

Bring Probiotics

While water and fresh produce are perfectly safe to consume throughout most of Europe, Japan, Australia and New Zealand, it’s still smart to take probiotics while traveling to support healthy digestion and immunity. It’s even more important to take probiotics for a week before, during and after visiting any developing nation or region (such as Mexico, Central and South America, and Southeast Asia). In addition to maintaining immunity, probiotics can also help with travelers’ or infectious diarrhea. ^{viii ix x xi xii} And don’t tempt fate by drinking the water or eating fruit or uncooked vegetables in developing nations. Editor’s note: There are a number of probiotics available that do not require refrigeration and pack easily.

Pack Your Germ Fighters 

There’s always a risk of catching a cold or flu when traveling, especially during cooler months. (Remember, summer and winter seasons are reversed in the southern hemisphere.) It’s important to pack cold and flu-fighting supplements because, outside of England, natural food stores are a rarity. So pack extra vitamin C, N-acetylcysteine (aka, NAC, a proven flu fighter),^xiii zinc lozenges^xiv and chewable elderberry tablets.^{xv xvi} Another option is packets of effervescent vitamin C with elderberry—consider having one before and after your flight. Also consider bringing a chewable form of echinacea, another herbal immune booster.^xvii Finally, a chewable homeopathic remedy, such as Pelargonium sidoides, can ease cough, congestion and a sore throat.

Keep Things Quiet 

The engine noise of aircraft (or cars, for that matter) contributes to travel stress. Many people block out the noise with noise-canceling earbuds or headphones. But noise could be an issue at your destination as well, particularly if your hotel is on one of the busy streets of New York, London or Paris. Look for a kit containing flower essences formulated to promote relaxation; some kits also contain an eye mask and ear plugs, which can promote a good night’s sleep.

Occupy Your Time 

Flying and long trips in the car can be pretty boring. So bring your MP3 player to listen to your favorite music. A good book and magazines—on your tablet or printed—can also help pass the time (as long as you are the passenger, of course). There are also plenty of audio books to keep you occupied.

Prevent Constipation

It’s easy to become constipated when traveling—often because of too much sitting, different meal times or “bathroom shyness” from using a strange bathroom. To prevent or resolve constipation, bring some magnesium citrate capsules, and take 400-600 mg before bed to get back on schedule. In addition, probiotic supplements will help keep you regular.

Use a Natural Sunscreen

Odds are you’ll be spending a lot of time outdoors—walking, hiking, swimming, skiing or just lounging—after you arrive at your destination, and you’ll need a sunscreen to protect your skin. Sunscreen becomes even more important at high altitudes where ultraviolet rays are stronger. The problem? Most conventional sunscreens are packed with undesirable chemicals. Look for more natural alternatives—free of parabens, chemicals such as oxybenzone and artificial fragrances—that provide broad-spectrum benefits using minerals such as zinc oxide or titanium dioxide. Also, there’s no need to get the highest SPF (sun protection factor). SPF 30 will block 97 percent of UVB rays, while SPF 45 will increase skin protection by only another 1 percent. Lips can burn too, as well as simply get dry and chapped, so pack a natural lip balm for your trip.

Pack a Natural First-Aid Kit

It’s worthwhile to put together a simple first-aid kit, especially if you will be spending a lot of time enjoying outdoor activities. Pack a tube of homeopathic arnica cream and pellets for muscle aches or bruises; a cream based on Bach flower remedies or a propolis salve for sunburns, scrapes, cuts or rashes; tea tree oil as a natural disinfectant; and a homeopathic topical remedy for stings and other insect bites.

Prevent Nausea 

If you’re prone to motion sickness, nausea or just have a sensitive stomach, consider bringing a supplement that contains ginger, mint or other herbs known to sooth an upset stomach. Ginger is well established scientifically for its ability to prevent nausea. It’s a must if you’re going on a cruise ship.^{xviii xix} Additionally, consider a homeopathic remedy for stomach woes, including food poisoning.

Despite the hassles that often come with traveling, there’s nothing quite like the thrill of going someplace new. It is worthwhile to spend a little extra time putting together your “traveler’s toolkit” so you can have a comfortable and healthy journey.

Fit to Travel.

A Few More Tips.

• If your overseas flight lands in the morning, go out for a walk early in the day. The daylight will help reset your body clock. Go to bed at a reasonable time at night.
• Walking is great exercise. And a trip offers plenty of interesting places to explore.
• Wear comfortable walking shoes. Odds are you’ll be doing a lot of standing and walking. Dress for comfort, not fashion. And don’t be afraid to take your shoes off during a long flight.

Explore and enjoy local cuisines— so long as they’re healthy. While you’ll see fast-food restaurants around the world, people in other countries frequent them less than Americans. Avoid deep-fried foods and large quantities of refined starches