A Nurse's Travel First-Aid Kit

Okay, you have done everything you can to not get sick abroad, you’ve even taken all the natural supplements and preventative measures you can, but let’s face it - you’re jetlagged, walking more than ever, experimenting with new foods, and overall being exposed to a new environment and all that comes with it. 

Things can and occasionally do go wrong on any trip, so it’s best to be prepared in the event it does. Although all trips are different and may require special precautions (climate, destination, activities, length of trip, personal health needs), a well-prepared first-aid kit is crucial to have abroad, especially if you are backpacking or are an active traveler. 

As a nurse I travel with an All-Purpose First Aid Kit , which covers a lot you will see below, plus items directed towards healthcare professionals like a sewing kit and CPR face mask. However, I prefer to customize and pick a few more items. Please remember these are general tips only. While they are written by a qualified nurse, this should not be considered as a replacement consultation with your travel health nurse or physician. Do not introduce any new medications or supplements without speaking to a qualified healthcare professional, especially if you are pregnant or have pre-existing conditions. discuss any changes, new practices, and individual health concerns based on your personal history with a qualified medical professional before your trip. 

LOVE this Awesome Humans tee from Figs!

what to pack

Small Tweezers/Nail Clippers for splinters, ingrown nails, or general practical use. Small scissors are also very helpful but these usually won’t make it in a carry-on. 

Bandages or Band-aids for minor cuts and injuries. Make sure there are a variety of sizes to keep yourself covered. Most pre-made first-aid kits will come with enough of these to cover a life-time of scrapes, so I remove and rearrange some of these to fit everything else. 

Gauze to clean, apply pressure, stop bleeding, or dress any wounds. Opt for individually wrapped sterile squares to keep things simple and sterile. 

Anti-Septic Wipes to make sure small scrapes or wounds do not get infected. 

Surgical tape is an essential part of the kit that can be used for emergency situations when you need to secure gauze. For some reason I always find random uses for this too like patching up a mosquito net.

ACE Bandage for just in case emergencies like keeping dressings in place or a makeshift sling until you can get professional medical attention. You will only need one or two of these, again usually just for more serious scenarios. 

Anti-Septic Cream like Neosporin for potential cuts/scrapes again to prevent infection. 

Blister Bandages Those shoes you packed you thought were comfortable have now dug into multiple please in your feet? These can be real game changers especially when walking miles and miles traveling.

Digital Thermometer this can be the deciding factor in whether or not to seek further medical attention. In the medical world we consider a fever as an oral temperature of 100 F (37.8 C) or higher. (Mayo Clinic)

Medication for Pre-existing Conditions should be stocked in the first-aid kit. Again, be sure to meet with your primary care doctor before the trip to get all prescriptions and discuss further travel precautions and vaccinations. 

Benadryl or another antihistamine with Diphenhydramine. You never know with new foods or environment if you will have an allergic reaction. 

Pain Reliever like Tylenol, Advil, ibuprofen or whatever pain reliever works best for you.

Pepto-Bismol- for heartburn, upset stomach, nausea, diarrhea. 

(Immodium/loperamide) for emergency moments of diarrhea. In most cases related to food bacteria, you unfortunately need to let it run it’s course to flush the bacteria out. However this is handy in times you need to get on a flight or bus. Make sure to drink plenty of fluids! 

Dramamine for unexpected motion sickness on plane, boat, train. 

Throat Lozenges for soothing the throat. I love Thayers and keep this handy pack next to me at all times on the plane when you are drone to drying out!

Bug Spray mosquitos can transmit a number of diseases including yellow fever, dengue fever, Japanese encephalitis, malaria, and chikungunya- on top of annoying itchy bites. Talk to your doctor about what precautions you may need depending where you are going. 

Anti-histamine cream to decrease itching and swelling from bites. Go for benadryl gel, cortisone cream, or you can usually find a natural one at a health food store.

Sunscreen to avoid sunburn, heatstroke, heat exhaustion and dehydration. 

Other Pro Tips

+Leave a list of any allergies, medical history, current medications, and prescriptions on you in case you need it or get questioned.

+Make a copy and screenshot your travelers insurance. Most have 24/7 services you can call to discuss symptoms with a healthcare professional to advise you on further action. 

+Keep generic medication in it’s original packaging in case customs officials need to check it. 

+I always keep an extra set of some items on me at all times like advil, sunscreen, blister band-aids, and benedryl- in the event you need anything while you’re about and about for the day. 

Once your kit is packed, put it at the bottom of you bag and forget it’s there! You probably won’t have to touch most items in your first-aid kit (I hope you never have to touch any), but it’s best to be safe and prepared for yourself and your travel buddies. For more, check out the full recommended list of supplies from the CDC.

What do you pack in your first-aid kit?  I am always looking for other tips to make travel smooter, especially in the health/safety department! Please comment below or share with me on social media. Here’s to happy, healthy and safe travels - Bon Voyage! 

Sources 

Center for Disease Control 

Diemert, David (2006). Prevention and Self-Treatment of Traveler's Diarrhea. Clinical Microbiolgy Review. 19(3): 583–594. doi: 10.1128/CMR.00052-05.

Mayo Clinic

Natural Supplements I Cannot Travel Without

Traveling can provide

some of the best experiences of your life,

but we don’t usually think about being jet-lagged, experimenting with new foods, and being exposed to new bacteria and bugs. For me, a big component to make sure I do not get sick abroad includes taking regular natural supplements and having various others handy as needed. 

Being holistically minded, I first try to prevent illness from happening, then try natural measures if I am starting to feel something come on. If all fails then I hit my handy first-aid kit. Please note, supplements are not necessary, so do not feel the need to go out and spend a ton of money. I have just noticed over the years what works for me to stay fresh, energized, and healthy abroad!

Please remember these are general tips only. While they are written by a qualified nurse, they are no replacement for a consultation with your travel health nurse or physician. Do not introduce any new medications or supplements without speaking to a qualified healthcare professional, especially if you are pregnant or have pre-existing conditions. Discuss any changes, new practices, and individual health concerns based on your personal history with a qualified medical professional before your trip.

my supplements I travel with

Everyday:

Green Juice Packets- This is a great alternative when you may not be eating as many fresh greens as normal, I start the day with this in a bottle of clean water (hydration is ALWAYS key). 

Probiotics- keep the good gut bacteria in line and help you fight off any potential bad ones coming in (CDC, 2017). I get chewable ones that don't need to be refrigerated while traveling.

Vitamin B12- When consumption of animal foods is very low or absent, the lack of B12 in plant foods makes it’s introduction essential (Rizzo, 2015). I don't eat meat regularly anyways, however in countries where you need to be careful about the meat, this will help get your adequate amount. 

Chlorella- this nutrient dense algae has anti-inflammatory and antioxidant properties as it removes toxins and supports the immune system (Rani, 2018). 

As needed:

Essential Oils- I do not leave my house without the Sage Wellness Pocket Pharmacy. It includes five roll-on essential oil blends for head, pain, cough, stomach and stress. It’s a bit pricey, but it’s worth it and last forever. I usually cannot leave the house without it, (not sponsored). 

Vitamin C- I'll usually try to pill or packet form with water preventatively a few days before I leave, on the plane, and a few days after. They are nice to have if you start feeling under the weather to decrease the severity of a general cough or cold that may arise (Hemilä, 2013). 

Magnesium-  to help with constipation that is very common during long travel days, flights and new food (Bothe, 2017). Check the label for dose and take before bed to give the night to kick in. Say hello to healthy bowel movements in the morning. 

Ginger Tea- has many benefits but I make sure to bring this abroad to help any indigestion, heartburn, nausea, or diarrhea (Shahrajabian, 2019) 

Electrolytes you can add to water in case you do get stomach issues for rehydration 

Melatonin- naturally for sleep to help your circadian rhythm get in-synch with your new time zone, bed/sleeping area or uneasy mindset in a foriegn area. (CDC, 2017)

Other Pro Tips

+You can usually carry on medications and supplements, but be careful with bulk powders when traveling. Keep in original packaging.  

+Stick with pills instead of liquids to prevent a big mess, nobody wants liquids all over your jeans, especially when packing lightly

+Again, I do not recommend introducing any new medications or supplements without speaking to a qualified healthcare professional, especially if you are pregnant or have pre-existing conditions. If given clearance, try supplements and medications at home before you leave to ensure safety. 

There are plenty of other natural tips to support you abroad, however I try to stick with ones that are supported in the data. It’s not worth drastically changing your routine and/or veering too far off the path, especially in a foreign place.

I am always looking for other tips to make travel smoother, so please feel free to share what natural supplements help you abroad! Please comment below or share with me on social media. Bon Voyage! 

xoxo,

Jac

Sources:

Bothe G, Eur J Nutr. (2017). Efficacy and safety of a natural mineral water rich in magnesium and sulphate for bowel function: a double-blind, randomized, placebo-controlled study.  Mar;56(2):491-499. doi: 10.1007/s00394-015-1094-8. 

Hemilä H, Chalker E. (2013). Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013 Jan 31(1):CD000980.

Mohamad Hesam Shahrajabian, Wenli Sun & Qi Cheng (2019): Clinical aspects and health benefits of ginger (Zingiber officinale) in both traditional Chinese medicine and modern industry, Acta Agriculturae Scandinavica, Section B — Soil & Plant Science, DOI: 10.1080/09064710.2019.1606930 

Rani, Komal. (2018). A comprehensive review on chlorella- its composition, health benefits, market and regulatory scenario. The Pharma Innovation Journal; 7(7): 584-589.

How To Not Get Sick Abroad

Whether you are traveling for a few days

or few months…

dealing with illness abroad can put a real damper on plans. Although I have stayed clear of any serious illness abroad, (somehow, knock on wood…), I have witnessed travelers deal with everything from broken bones to kidney infections, and even dengue fever. There’s also the glamorous traveler’s diarrhea, the most common travel-related illness which affects up to 69% of travelers (Vilkman, 2016). Take my word here, I have seen clinics and hospitals throughout Thailand, Vietnam and India. I promise you aren’t missing out by avoiding these.

I am definitely not here to scare you, chances are you will be totally fine but let’s face it- things can and occasionally do go wrong on any trip. It’s best to be prepared in case it does so take it from a nurse:above all we want to prevent illness from happening, but be prepared in case it does. 

Please remember these are general tips only. While they are written by a qualified nurse, they are no replacement for a consultation with your travel health nurse or physician. Do not introduce any new medications or supplements without speaking to a qualified healthcare professional, especially if you are pregnant or have pre-existing conditions.

Although all trips are different and may require special precautions (climate, destination, personal health needs), you need to cover your health bases for any trip. To decrease your chances of dealing with any illness and have more peace of mind abroad, here is what you should be considering.

Before Your Leave

Two Months Before you Go

• Schedule a visit with your primary care doctor for a travel focused appointment. CVS and Target Clinics can also provide a specialized travel visit and give most vaccinations if you do not have primary care. Cover vaccine bases, stock up on any home meds, and discuss standby meds such as antibiotics if you are prone to infections like UTIs/GI issues, or acyclovir for cold sores.

• Prepare for this appointment but checking the CDC and WHO to make sure you are up-to-date on immunizations and any other precautions (i.e. malaria or mosquito-born virus precautions). Some vaccinations need to be timed apart and some take a few weeks to build up immunity, so get on the ball here! 

• Check with your insurance company about what will be covered abroad and how billing works. No matter what, I highly suggest getting additional traveler's insurance.

• Start planning some extra cash into your budget specifically for unexpected illness/injury, just in case.

One Week Before You Go

• Start prioritizing your health and get your body ready for a long flight. Start getting adequate sleep and drink plenty of fluids. Don’t save packing and planning details until the last minute, you don’t want to be a stress ball before the trip!

• Stock up on your first-aid kit and any supplements you may want to bring. 

• Start taking any supplements you didn’t take before NOW to make sure your body reacts okay. Again, do not introduce any new medications or supplements without speaking to a qualified healthcare professional.

Night Before the Flight

Vacation starting? Time to celebrate! Before you open that bottle of wine, think ahead before hitting the bars. A hangover on a long flight is not only going to be a miserable way to start your trip, but it will further disrupt your sleep and lower your immune system.

On the Flight

• Sanitize your space. Statistics on how often your tray table is wiped down are terrifying. Pack some anti-bacterial wipes are wipe down the tray and armrests.

• I also like to bring along a nice hand sanitizer. I love this Dr. Bronners Natural Hand Sanitizer spray because it is gentle and has a soothing lavender scent that is relaxing for the plane.

• HYDRATE. HYDRATE. HYDRATE. Low cabin humidity and high altitudes not only dry you out, cause fatigue, and increase jetlag, but can lower your resistance to germs. 

• Schedule sleep to get on your destination’s time zone, rink plenty of water, and check out other ways to prevent jet lag.

• What’s cuter, compression socks or feet so swollen you can’t fit them in your sandals? Rock those sexy compression socks- they improve circulation and decrease swelling during a long flight. Of course get mine from Figs! 

You Made it! Things to Consider Now:

Wash Your Hands. Whenever you can. I don’t need to elaborate here, just do it. 

Be Smart About What You Eat

• E. coli, Shigella, Salmonella, Giardia…mmm no thanks. Undercooked meat and fish are the culprits here so avoid them if you can, unless from a reputable source.

• If water is of questionable quality where you are going, avoid fresh fruits and vegetables. I have seen a few people get really sick this way. It’s not the foods themselves, but the unsanitary water they were washed with. Instead go for cooked vegetables and fruit in peels like bananas, oranges, and avocados. 

• I’m not going to say I haven’t had some questionable street food in my day and have been totally fine. You can find some of the most authentic and tasty options in the streets, just proceed with caution. Look for general hygiene practices among the cooks and where the raw food is stored. Go with your gut - you are the only true judge of your stomach’s tolerance.

Be Smart About What You Drink 

• Try to drink only bottled water, canned, or sparkling options. Even if the locals drink the tap, as a foreigner you may not have the right gut bacteria to protect you. BYOWB (bring your own water bottle) or consider a bottle with a built-in filter to prevent water bottle waste. 

• Fill that bottle or grab an extra one or two in the airport before venturing out- just in case your destination doesn’t have bottled water readily available.

• Be conscious not just of drinking water, but also the water you shower and brush your teeth with. Try not to ingest too much water and brush teeth with sanitary, bottled water if your destination’s water is unsanitary.

• Take caution of drinks that have ice cubes in them- remember these can be unsanitary as well.

• Hot coffee and tea should be fine because boiling kills off the bacteria you are worried about, but make sure that tea is hot and not lukewarm.

Consider your Caffeine: 

Do you rely on your venti Starbucks once or twice a day? Your religious caffeine may not be as readily available abroad. To avoid a caffeine withdrawal headache, grab some to-go packs you can add to hot water. These may also be helpful to fight that jetlag.

Stay Active 

No, you don’t need to go find a gym where you are going, but opt for walking, biking, hiking and trekking when possible! Staying active strengthens your immune system to help fight any potential infections, especially when your normal routine is changed, it’s even more vital. 

Prepare for Quality Sleep 

• Sleep conditions may not always be as expected, so be prepared. Bring layers of clothes you may need depending on temperature. Look ahead to make sure your accommodations have A/C, fans, or heat. 

• Bring a sleep mask and ear plugs. You may not know what prepare for- in a big city you may need to sleep through ambulances and partying all night. In rural areas you may have constant noise of animals outside.

Scare Away Bugs

Oh mosquitos. Besides the annoying and itchy bites, these guys can transmit a number of diseases including yellow fever, dengue fever, Japanese encephalitis, malaria, and chikungunya. Use preventative measures like wearing long layers, using mosquito spray, sleeping under a mosquito net, and taking malaria pills if necessary and advised by your doctor in your area of travel. 

Beat the Sun

Besides sunburn, not handling the sun can lead to heatstroke, heat exhaustion or dehydration. Put on the SPF, cover up, and stay hydrated.

Remember that these are general health tips only. While they are written by a qualified nurse, they are no replacement for a consultation with your travel health nurse or physician. Be sure to discuss individual health concerns based on your personal history with a qualified medical professional before your trip. 

For more information visit the World Health Organization and Center for Disease Control travel page. 

What are your tips and tricks. to prevent illness abroad? I would love to hear! Leave a comment below or find me on social media.

XO,

Jac

Sources:

Center for Disease Control 

Krzysztof Korzeniewski (2017). Travel Health Prevention. International Maritime Health, 68(4), 238-244. doi: 10.5603/IMH.2017.0042

Vilkman,  Katri (2016) Travelers’ health problems and behavior: prospective study with post-travel follow-up, BMC Infectious DiseasesBMC, (16)328.doi.org/10.1186/s12879-016-1682-0

World Health Organization

Yoga Teacher Training in India

Why I Chose to do YTT in India

I cannot believe it has already been three months since returning from my four week Yoga Teacher Training (YTT) in India! In case you were wondering why I decided to pursue my certification, let alone in India, give this article a read. It might even give you a solid idea to help make your decision to become certified as well!

Why Would A Nurse Get Certified to Teach Yoga?  

I started my own yoga practice about eight years ago after “retiring” from playing competitive ice hockey. I had lost all sense of exercising for myself, and yoga helped me reconnect with my body, mind, and spirit. Yoga has done so much for me personally, and there is more evidence now than ever supporting it’s incredible benefits for overall health.

As a future Family Nurse Practitioner, I have a deep commitment to bring holistic care to my western practice. Unfortunately if you want to do this, outside training in yoga, breathwork, reiki, essential oils, etc, is (not always but usually) through education and certification on your own. Getting yoga certified has been on my radar for a while to further understand the mind-body connection and eventually bring yoga to patients and the community in a primary care setting.

Now that I have my certification, I am hoping to teach part-time to gain experience. Things however are really going to pick up this fall as I start my doctoral program and will still be working as an RN, so we’ll see if I can find the balance!

Why India?

I do not think anyone needs to justify traveling, but here is why I decided to do my YTT in India:

1. India is the birthplace of yoga, what better way to learn than to go straight to the source?

2. From a practical standpoint, an intensive month program worked better for my schedule. The training came as I was moving back to Chicago from North Carolina and switching jobs, so truly there was no better time!

3. YTT in India is actually CHEAPER than doing it in the States. My flight, food, accommodations, the training itself, everything total cost less than $3,000 which is the cost for just the training at home. This is also about the same price it has cost me to stand up in a few weddings I have been in...so it was beyond justified in my mind.

4. I love to travel. Instead of asking “why would you travel to do this?”, I ask, “why wouldn’t you travel to do this?”. India was now my third solo trip to Asia, so fortunately I felt confident in the challenge (to learn more about why I solo travel click here).

What Was it Like?

Let me start by saying my experience in India was not a romanticized montage from “Eat, Pray, Love”. It was not glamorous in any way (well, aside from the many breathtaking views). In short it was humbling, challenging, and perspective shifting- but, in the end, everything I could have asked for and more.

I did my yoga training with Himalayan Yoga Bliss in Darjeeling, a town near the India/Nepal border neighboring the stunning Himalayas. There is something incredibly grounding about being near the mountains, and the views from the Shala did not disappoint (obviously).

Schedule

Most days went like this:

• 4.30AM Wake up and get ready.

• 5.30-6.30 Meditation (sometimes walking meditation) Satsang, chanting

• 7.00-9.00 Asana (pose) Practice

• 9.00-10.30 Breakfast & Break

• 10.30-11.30 Asana Workshop

• 11.30-12.30 Teaching Techniques

• 12.30-1.00PM Karma Yoga AKA, help clean the school

• 1.00PM-3.00PM Lunch & Break. Enough time here where we would go to a nearby cafe for masala tea, try to connect to wifi (if we could), and go over material.

• 3.00PM-4.00PM Yoga Philosophy

• 4.00PM-4.30PM Tea Break

• 4.30PM-6.00PM Asana Practice

• 6.00PM-7.00PM Dinner

• 7.00PM Headed back to the rooms to “study” and relax,  but we usually fell asleep by 8.30PM to get enough sleep for our 4:30AM wake up call to do it all over again.

During our month we had four days off total, which was great to explore Darjeeling and the nearby area. Rain and exhaustion however played a big role on our days off, so most students stayed in to relax, study, and prepare for teaching our own classes. India, as a whole, has so much to offer and I wish I could have stayed longer! I must also note that the food was incredible- all traditional vegetarian Indian cuisine, handmade by our lovely cook next door. We ate at a long table as a group, in silence for every meal.

Now, let me humbly note that I do pride myself in being pretty comfortable “roughing it”...I have backpacked, camped, slept on airport floors and taken overnight buses and trains in multiple developing countries. My standards are pretty low while traveling and I’m not one to complain or chase the five star ratings on TripAdvisor. I do also think being a nurse- working 12 hour shifts overnight dealing with blood, vomit and emotions helps in this department, but I will say this month was as I mentioned… challenging.  

Accommodations were very modest. I basically was given a bed almost as hard as sleeping on the ground, and a “shower” with cold water that was really just a faucet that you needed to squat under and immediately squeejie the pooling water through a hole in the wall. All this while still freezing cold from the ice water you attempted to splash on yourself during that so called shower. Not to mention you are waking up before the crack of dawn and practicing yoga for 3-4 hours a day. I was a sweaty, hot mess for a month and quite frankly realized not caring was the best way to go. To further paint the picture, I mean no makeup, oily hair in a top-knot, wearing the same clothes for days, type of mess.

On top of all that, I also had the pleasure of spending many of our breaks taking fellow students to the medical clinic, hospital, and pharmacy in town as almost every student at some point got traveler’s diarrhea or a nasty cold (I somehow managed to stay completely healthy the entire month). The experience working with India’s healthcare system could be an entire post of it’s own, so I think it’s safe to say everyone was relieved to have a nurse on the trip! This is further validation that being a nurse comes in handy when you least expect it. We wear many hats, but we are always happy to use our experience and expertise when needed. I was thankful to be present to help my friends and it was also enlightening along the way.

Yes, I even administered IV antibiotics to a fellow student

The days were long and each came with physical, mental, and emotional challenges.

The conditions and poverty in India are beyond heartbreaking. There are plenty of sick and homeless people in town, stray dogs running everywhere, and garbage is burned in the open streets. Instead of reading inspiring quotes about gratitude, we were reminded of it’s true meaning every hour of every day. Despite these somewhat culture-shocking conditions, the hospitality, kindness, generosity and sense of community in India was incredibly heart-warming. It’s easy to fall in love with India and it’s people.

With twenty students from all over the world, (I was one of three Americans) I not only learned about Indian culture, but I experienced this journey with people from all walks of life. Through exploring the traditional philosophy and living the practice, I was able to challenge my thoughts on what yoga really is. Yoga is not about just building strength, detoxifying the body, or hitting Instagram worthy poses that the western world markets and buys into. Yoga is about being kind, open, vulnerable, and realizing you aren’t perfect. There were moments of frustration, insecurity and doubt, but we all found equal moments of fulfillment, grounding, and joy.

There was no hiding and no filters. The experience was beautiful, real, and raw.  

Did my month in India “change” me as a person?

Yes, but I believe every trip changes you if you are open and willing. I did not come back spiritually enlightened or “completed”. I don’t think anyone going on this journey should expect that.

Do I recommend doing YTT?

Yes. Absolutely yes. Whether you plan on teaching or not, YTT will deepen your practice physically and spiritually if you are open to the process.

Do I recommend YTT in India?”

F*CK Yes. I would say F*CK yes to traveling anywhere, anytime. Just be aware- do your research ahead of time and be realistic about your needs. If you are a tad high-maintenance- i.e you need a soft bed with comfy pillows and a regular warm shower, this is probably not for you. However, if you are ready to put yourself out of your comfort zone, experience another culture, challenge yourself and truly immerse in the experience, GO!

Have you done YTT abroad or thinking about it for the future? I would love to hear about your journey in yoga, healthcare or YTT! Leave a comment below of find me on social media.

XO,

Jac

References

Taneja, Kumar. (2014). Yoga and Health. Indian Journal of Community Medicine, 39(2), 68–72. doi: 10.4103/0970-0218.132716