Current International COVID-19 Travel Requirements Here
By Dr. Amy Shah

Renowned double-board-certified M.D., nutrition expert at and author of I’m So Effing Tired

With summer upon us, and the increased availability of vaccines improving COVID-19 infection rates, travel is on the rise. The eagerness to travel again means irregular eating, irregular sleep schedule and irregular exercise. Travel can be a shock to the microbiome. Our bodies are regulated by a circadian rhythm and when that gets thrown off by jet lag, a change in time zone or simply altered eating and sleep schedules, it can lead to constipation, indigestion or heartburn. How do you manage your gut health while on the road?


  • Keep your diet simple and keep your fiber intake up! The best sources of fiber include fruits (bananas, apples, blueberries), vegetables (especially green leafy vegetables), nuts, seeds, whole grains and beans. Keep nuts, fruit or baby carrots on hand. This way you don’t get tempted to pick up something to eat at the airport or on the go. Choose a salad or roasted vegetables and a vegetarian protein at a restaurant. If you can, head to a local market and buy a pre-made salad instead of eating out. The key is to minimize your intake of processed, sugary or sodium-heavy foods and do not overeat!

  • Make sure you take in gut-healthy, anti-inflammatory spices (cinnamon, garlic, ginger, pepper, cardamom, cloves, etc.) while on the road.

  • Eat probiotics (yogurt is easy to eat anytime, anyplace). Probiotics keep your immunity high and they destroy harmful pathogens while producing healthy nutrients for our body.

  • Drink plenty of water. Staying hydrated means nutrients are moving around the body and toxins are flushing out. This is essential to maintaining a healthy gut.

  • Go outside. Try to get morning sun and 30 minutes of exercise a day. Something as simple as a 30-minute walk through a park will do wonders for your microbiome.

  • Give your gut a rest. Practice some form of circadian fasting, even if it’s a 12-hour break from food. You do not have to do it daily, but do it as often as you can.

  • Get enough sleep. Seven to eight hours a night is your goal. If you can, turn off your phone one hour before bed. Blue light reduces melatonin production, which controls your circadian rhythm. When your melatonin is off, your sleep-wake cycle is off.


  • Unless necessary, do not take antibiotics or any medication while traveling. Any drug you take can affect your microbiome and potentially make it more vulnerable to other stressors.

  • Do not over-consume drinks that contain a lot of sugar, caffeine or alcohol. Everything in moderation is OK, but water is always the best!

  • Don’t stress – travel should be fun, so enjoy the journey. Stress negatively affects your body, which ultimately harms your gut health.
Eyeglasses sitting on an open book on an unmade bed.

Can Blue Light Blockers Improve Your Sleep?

Sure, they can protect your eyes. But can blue light-blocking glasses help you sleep more soundly? Here’s what science has to say.

Read More
Honeycomb on a plate, and a bowl filled with an oatmeal mix.

Healthful Honey Oat Treats

Easy, delicious and packed with good ingredients, these no-bake, nearly raw snack balls are a treat.

Read More
Two women sitting across from each other at a table clasping hands in a supportive way.

DUTCH Testing for Hormone Health

A simple, easy-to-complete test that gives unparalleled insight into hormone health seems like a dream; but with the DUTCH test, it’s very much a reality.

Read More
Black electric toothbrush and tube of toothpaste on a counter, and two women holding toothbrushes.

Oral Healthcare Advice From NYC's Top Dentist

Maintain that just-been-to-the-dentist pearly white smile with these pro tips and tricks.

Read More
Barren white cliffs and deep blue water.

The Soothing Ritual of Thalassotherapy

Relaxing, ocean-based therapy that will leave you feeling blissfully grounded.

Read More
and holding a small cocktail with sugar around the rim of the glass.

Cutting Back on Cocktails A Beginner’s Guide

Concerned you might be drinking too much? Even if you don’t plan on becoming a total teetotaler, here are some tips on cutting back.

Read More
Woman looking relaxed and contemplative.

Big Benefits of IV Drip Therapy

Touted as a cure-all for whatever ails you, this simple procedure delivers a dose of fast-acting nutrients and deep hydration. Treatments are safe, effective and popping up in the most unexpected places.

Read More
Photos of a woman wearing jeans, a woman holding a bowl, and a bowl of raspberries with cream and granola.

Superfoods To Eat Every Day

Ramp up energy and vitality by adding these highly nutritious — and delicious — foods to your diet as often as possible.

Read More
Woman in beige outfit sitting on beige bed, seemingly lost in thought.

The Physical Effects of a Broken Heart

We know we feel awful when a relationship ends. But science shows that heartbreak can also have negative — but reversible — physical effects.

Read More

My Bag

Product thumbnail
Product title

Variant title


$ 0.00

Your cart is empty


Taxes and shipping calculated at checkout