What’s in My Healthy Carry-On? | 12 Travel Essentials as a Preventive Medicine Physician {Travel Inspiration}

Stay well while traveling by packing the perfect healthy carry-on! Check out these 12 travel essentials for staying well on the go from a Preventive Medicine Physician.

I recently shared some powerful strategies from the wisdom of Ayurvedic medicine to help you enjoy travel while staying energized, vibrant and regular.

In addition to my Survival Guide to Healthy Travel, I am giving you a peek inside my healthy carry-on bag! 

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Your healthy carry-on bag should have all of the essentials you will need on-the-go when you are away from home. For those with allergies, chronic health conditions or other unique needs, planning ahead is even more important. 

Think of your healthy carry-on bag as your essential survival kit containing those items you could not do without and maybe a few extras to make travel safer and more enjoyable as well. 

Whether you need to consider your unique health needs in the unpredictable environment of airports and airplanes or simply know the value of having essentials in your possession at all times, these packing tips for a healthy carry-on bag will help you make the most of this important piece of luggage!

#1. A portable water filter bottle as a solution for pure H2O on the go!

Drinking fresh pure water is key for overall health and is the first tip in my Travel Survival Guide because it is so important. Hydration is especially important for keeping the body in balance when traveling by plane.

At home, I rely on my Berkey Water Filtration System to remove chlorine, fluoride, particulate matter and other contaminants from my drinking and cooking water. But on-the-go, it is not usually practical to lug bottles of filtered, pure water with you. Further, most commercially available water bottles are made of plastic which can leach undesirable hormone-disrupting chemicals and create unnecessary waste. Not to mention the exorbitant prices of bottled water at places like airports, parks or other venues. 

To ensure I have adequate hydration when traveling, you will always find my Clearly Filtered Stainless Steel Water Filter Bottle in my healthy carry-on bag. This water bottle has a replaceable filter which removes up to 99.99% of freshwater contaminants including chlorine, heavy metals like lead, mercury and aluminum, nitrates, nitrites, chromium, arsenic and up to 90% of fluoride. The coconut charcoal filters are said to last for up to 100 gallons of water before needing to be replaced. 

#2. An Organic Filtration Mask

For those with multiple chemical sensitivities, allergies, asthma, immune system imbalances, migraines, mast cell issues or other sensitivities, airports and airplanes can be full of potential triggers. 

This reusable organic cotton mask (affiliate link) features organic cotton layers enclosing N99 filter and carbon filter layers with two exhalation valves to make breathing more comfortable. While it does not block out all fragrances and odors, it does a good job blocking airborne particles and air pollution.

#3. Healthy Snacks

Whether you need to follow a special diet or just prefer to stick with real-food focused meals, making some space in your healthy carry-on bag for balanced, gluten-free, vegan and/or allergy-friendly fuel helps ensure you stay well nourished and healthy while traveling.

I like to pack a cooler bag with my favorite transportable meals and snacks. Stainless steel boxes (affiliate link) are great chemical-free options to keep foods fresh and ready to go.

Some of my favorite travel snacks are:

• Homemade Natural Nut-Free, Vegan, Gluten-Free Energy Bars 
• Customized Energy or Protein Bars from The Bar Shack (affiliate link) where you can choose from a wide range of real food organic ingredients to make protein bars that fit your unique needs and preferences. 
• Fruit and veggies like celery sticks paired with coconut butter or your favorite seed butter like these convenient organic coconut butter packets (affiliate link; they also make a delicious, nourishing snack on their own).
• Cooked quinoa with chopped veggies and herbs makes a nice meal that can be enjoyed at room temperature.
• Veggie-Go’s chewy fruit and veggie snacks (affilaite link) are made with only real, organic fruits and veggies. (SAVE $10 on any Wildmade snacks like Veggie-Go’s here!)
• Festive Vegan Grain-Free Cranberry Cookies with a Vanilla Drizzle are grain-free, nut-free, dairy-free and vegan and travel well for a delicious sweet treat on the go.
• My Gluten-Free Spiced Ginger Coconut Cashew Protein Granola Bars make the perfect lunchbox treat for travel, work or school.
• Blueberry Coconut Pecan Oat Gluten-Free Granola is an addictive snack on its own or atop some dairy-free yogurt. 

#4. A First Aid Kit of my Favorite Natural Remedies

While I don’t tote along my entire Green and Clean Medicine Cabinet, there are some essentials that always make it into my healthy carry-on bag in addition to any regular medications or supplements. 

I do well using some of these remedies for common symptoms. While these are some that work well for me, be sure to check with your health care professional to learn what remedies may work well for you! 

• Probiotics (affiliate link): Stress, disrupted body rhythms, changes in water and diet and unfamiliar foods can disrupt the body’s normal defense mechanisms against infections including the protective bacteria in the intestines.
• Arnica montana (affiliate link): this is my go-to remedy for temporary relief and quicker healing of bruises, strains, aches and sprains.
• Activated Charcoal (affiliate link): I find this natural remedy can be helpful for digestive upsets like gas and bloating while traveling

Be sure to discuss these and other options with your healthcare provider to see if they could benefit you.

#5. Style & Comfort: A big, cozy scarf and change of clothes

Airplane temperatures are erratic and often freezing! A nice cozy scarf (affiliate link) is perfect for blocking the drafty air from your neck and throat to prevent getting a neck kink or a sore throat. 

A fair-trade organic scarf (affiliate link) is a versatile addition to your healthy carry-on. It can also double as a small pillow or shield your shoulders from the sun when you are sightseeing at your destination.

I always pack at least 2 versatile outfits in my carry-on for back-up (affiliate link). My essentials for style and comfort in a variety of situations include my favorite organic underwear and bra (this one can double as a workout top!), a pair of organic cotton leggings, an organic cotton t-shirt, jeans and a simple dress (affilaite links) that can be dressed up or down. 

#6. Technology

Depending on how connected I need to be, my laptop, iPad (affilaite link), iPhone, camera, earbuds or headphones and chargers are some tech essentials that usually make it into my carry-on as well. 

I like to load up my iPad or iPhone with a mix of inspirational, informative and entertaining podcasts and music. I especially like to make sure I have a playlist of classical, relaxing and meditation music cued up for when I want to try to sleep but need some background noise to drown out the cabin sounds.

#7. Sunglasses and Glasses

To keep your eyes healthy and happy, don’t forget to bring along your glasses, especially since the dry air and cabin pressure in planes is not contact lens friendly. I find that regularly using glasses with digital screen protection to block blue light helps to keep my hormones more balanced, improves my sleep and is especially helpful when adjusting to different time zones with travel.

You can purchase regular prescription or non-prescription glasses in any frame you choose with this special lens coating (affiliate link) that is barely noticeable so that they appear just like normal glasses and can be worn on a daily basis instead of the more obvious bulky yellow lensed shielding glasses (affiliate link).

You can save $10 off the affordable prescription glasses I wear with digital screen protection here with the code IFYVKAQZET  or save up to 50% off a wide selection of frames here (affiliate links)

I also always make sure my sunglasses (affiliae link) are easy to reach, as the light can get really bright when the window shades are up during a daytime flight. 

#8. A good book or two/or stocked Kindle

One of the nicest aspects of a long flight for me is some forced time to sit, relax and slow down. Although I love a good read, I typically fill my reading time with non-fiction reads, journal articles and CMEs to boost my medical knowledge and stay current with the latest science, so a full day of flying is the perfect reminder to enjoy an inspirational read or good novel. 

These are some inspirational reads that are perfect to take along on your next trip!

#9. Rest & Relaxation Essentials

Ever since a trip to Norway many years ago where it stays light all night long in the summer, I have become accustomed to sleeping with a sleep mask to block out all light.

To try to catch some sleep on a plane, a comfy organic sleep mask and earplugs (affiliate links) are a must in my healthy carry-on bag. 

#10. A journal and pens

You never know when the inspiration will strike, so a journal or notebook (affiliate link) and a few pens are the perfect addition to your healthy carry-on.

Travel is a great time to slow down and reflect with some journaling. It is always nice to be able to look back on what you learned, found inspirational and experienced during your trip as well.

#11. Toiletries

My healthy carry-on bag also includes my essential toiletries like a toothbrush, thyme-oil based natural hand sanitizer, a small hair brush and Dr. Bronner’s balm (works great for dry skin and for protecting lips) (affiliate links).

#12. Essential Documents

Of course, you can’t forget your passport/identity cards, travel documents, and itineraries.

What is always in your healthy carry-on?

Do you have a book or podcast to recommend for a long flight?

Let me know in the comments below!

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NOTE: this post may contain affiliate links for products that I use myself and frequently recommend to my clients. These products and the information provided should not be considered medical advice. AFFILIATE DISCLOSURE: Amazon offers a small commission on products sold through their affiliate links. Prices are exactly the same for you if your purchase through an affiliate link or a non-affiliate link. Thank you!

Medical Disclaimer: Information provided in this post and related resources is for informational purposes only. Jennifer Weinberg is not providing medical advice, diagnosis or treatment information. The information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional. Every body is unique so be sure to check with your health care professional before making any dietary or lifestyle changes taking any medication or nutritional supplement or using any treatment for a health issue. Do not use this information provided for diagnosing or treating a health problem or disease. If you suspect you have a medical problem please contact your health care provider promptly and do not disregard professional medical advice based on anything on this website. This website and related resources are not intended to diagnose, treat, cure or prevent disease and do not create a doctor-patient relationship between you and Jennifer Weinberg. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

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