Best Natural Remedies for Common Travel Ailments

7 May 2025

Traveling is one of the most rewarding experiences, but let's be honest—it doesn’t always go smoothly. From jet lag to motion sickness, minor health hiccups can put a damper on your adventure. Instead of immediately reaching for over-the-counter medications, why not try nature’s remedies? Many natural solutions work just as well (if not better) and come with fewer side effects.

In this guide, I’ll walk you through some of the best natural remedies for common travel ailments—so you can stay healthy and make the most of your trip!

1. Jet Lag

Jet lag can leave you feeling like a zombie, completely out of sync with your new time zone. Your body takes time to adjust, but a few natural tricks can speed up the process.

Natural Remedies for Jet Lag

- Melatonin Supplements – Your body naturally produces melatonin to regulate sleep. Taking a small dose (0.5–3 mg) a couple of hours before bedtime in your new destination can help reset your sleep-wake cycle.
- Chamomile Tea – This soothing tea encourages relaxation and improves sleep quality. Drinking a warm cup before bed can make it easier to doze off.
- Magnesium – Magnesium helps relax your muscles and nervous system, making it a great natural sleep aid. Try snacking on magnesium-rich foods like almonds, dark chocolate, or bananas.
- Exposure to Natural Light – The best way to adjust your internal clock is by getting outside! Sunlight helps regulate your circadian rhythm, so spend time outdoors when you arrive.
- Hydration – Dehydration worsens jet lag symptoms. Drink plenty of water and avoid alcohol or caffeine, which can mess with your sleep cycle.

2. Motion Sickness

If you get queasy on planes, boats, or winding roads, motion sickness can turn an exciting trip into a miserable experience.

Natural Remedies for Motion Sickness

- Ginger – Ginger is a powerhouse when it comes to nausea relief. Chewing on ginger candies, sipping ginger tea, or taking ginger capsules can help settle your stomach.
- Peppermint – Peppermint has a cooling effect that eases nausea. Drinking peppermint tea or inhaling peppermint essential oil can work wonders.
- Acupressure Bands – These wristbands apply gentle pressure to the P6 (Neiguan) acupressure point, helping reduce nausea without any medication.
- Lemon or Citrus Fruits – The fresh scent of lemon can help cut through nausea. Try sucking on a lemon slice or inhaling citrus essential oils.
- Deep Breathing – Controlled breathing slows down a racing heart and eases nausea. Inhale deeply through your nose, hold for a few seconds, and exhale slowly.

3. Traveler’s Diarrhea

New cuisines and different water sources can sometimes upset your stomach, leading to traveler’s diarrhea. It’s unpleasant, but fortunately, there are natural ways to recover quickly.

Natural Remedies for Traveler’s Diarrhea

- Activated Charcoal – This absorbs toxins and bacteria in your gut, helping speed up recovery. Take it at the first sign of stomach trouble.
- Probiotics – Friendly bacteria found in probiotic supplements or fermented foods (like yogurt and kefir) support gut health and fight off harmful microbes.
- Chamomile Tea – Chamomile soothes the digestive tract and reduces cramping. Sip a warm cup to calm your stomach.
- Apple Cider Vinegar – Mix a teaspoon of apple cider vinegar with warm water to help kill off harmful bacteria and balance your gut.
- BRAT Diet – Stick to Bananas, Rice, Applesauce, and Toast, which are easy on the stomach and help firm up stools.

4. Sunburn

Nothing ruins a beach vacation faster than a painful sunburn. If you accidentally soak up too much sun, these natural remedies can bring relief.

Natural Remedies for Sunburn

- Aloe Vera Gel – Aloe vera is famous for its cooling and healing properties. Apply fresh aloe gel directly to the burn for instant relief.
- Coconut Oil – Once the initial heat subsides, coconut oil can help nourish and repair the skin.
- Cool Compress – Soak a washcloth in cold water and apply it to the burned area to soothe inflammation.
- Oatmeal Bath – If your sunburn is widespread, soaking in an oatmeal bath can calm irritated skin.
- Cucumber Slices – Cucumber has natural anti-inflammatory properties. Place chilled cucumber slices on the affected areas for cooling relief.

5. Insect Bites

Mosquitoes and other bugs can be a nuisance, leaving you with itchy, swollen bites.

Natural Remedies for Insect Bites

- Tea Tree Oil – This natural antiseptic reduces itching and swelling. Dab a drop or two onto bites for relief.
- Witch Hazel – Witch hazel soothes irritated skin and reduces inflammation caused by bug bites.
- Baking Soda Paste – Mix baking soda with a little water to create a paste, then apply it to the bite to soothe itching.
- Honey – Honey has natural antibacterial properties and can help with itchiness and healing.
- Aloe Vera – Just like with sunburns, aloe vera can help relieve the discomfort from bug bites.

6. Sore Muscles and Fatigue

Long flights, endless sightseeing, and heavy backpacks can leave you feeling sore and exhausted.

Natural Remedies for Sore Muscles and Fatigue

- Epsom Salt Soak – If you have access to a bathtub, a soak in Epsom salt (rich in magnesium) can ease muscle tension.
- Arnica Gel – Arnica is a natural anti-inflammatory and pain reliever, great for muscle aches and bruises.
- Turmeric – This spice is a powerful anti-inflammatory. Add a pinch to warm milk or tea for muscle relief.
- Drink Electrolytes – Coconut water or homemade electrolyte drinks help replenish lost minerals and keep energy levels up.
- Stretching – A few gentle stretches each morning can help keep your muscles from tightening up after a long day of exploring.

7. Stress and Anxiety While Traveling

New environments, missed flights, and language barriers can make travel stressful. If anxiety is creeping in, these natural remedies can help you stay calm.

Natural Remedies for Travel Stress

- Lavender Essential Oil – A few drops of lavender oil on your wrists or pillow can promote relaxation and reduce anxiety.
- Passionflower Tea – This herbal tea is known for its calming effects and helps reduce nervous energy.
- Deep Breathing and Meditation – Taking a few minutes to breathe deeply or meditate can help ground you in the present moment.
- Adaptogenic Herbs – Herbs like ashwagandha and Rhodiola help your body adapt to stress more easily.
- Dark Chocolate – A little bit of dark chocolate can boost serotonin levels and improve your mood—plus, who doesn’t love chocolate?

Final Thoughts

Traveling should be about making memories, not dealing with health hiccups. While it’s always a good idea to be prepared with some basic first aid, natural remedies offer a gentle and effective way to handle common travel ailments. The best part? Most of these remedies are easy to carry and use on the go!

So, next time you pack your bags, consider adding a few of these natural remedies to your travel kit. Your body (and your trip) will thank you!