A Master Herbalist's Guide to International Travel; Part 4

Description

Part Four: Top Functional Foods, Herbs, and Supplements for Travel

Welcome to part four of the Master Herbalist Guide to International Travel Series, a valuable resource for all travelers. 

If you haven't yet explored parts one, two, and three, you're missing out on a wealth of helpful information. Here is a quick review:

• In part one of this series, I shared my personal passion for international travel and my unique insights, discussing my top seven tips to enhance your global travel experience and avoid unnecessary mistakes. Please keep in mind that these suggestions are not just based on my experiences, but also on my belief in what actual travel and adventure should be about. Go here to review Part 1 of 3: Foundational Rules for an International Adventure.
• In part two, I discuss common health issues associated with long-distance travel and essential habits to avoid these pitfalls. Furthermore, I share simple, inexpensive tricks of the trade for healthy travel, empowering you to take control of your health while on the road. Go here to review Part 2 of 3: Common Health Issues and their Herbal Allies associated with extensive travel.
• In part three, I discuss my personal herbal travel protocol, lay out a general pre-travel, travel, and post-travel program, and share a bunch of cool travel hacks to improve your travel experience. Go here to review Part 3: Choosing the Right Herbal Allies for Your Journey; Plus my Personal Protocol.

Travel may pose some potential pitfalls for your physical health. For example, just the act of flying for long periods and crossing different time zones is just one of many things our bodies have to adapt to. 

There is a good reason experienced travelers share their mileage; those miles take a toll.  

While many factors may contribute to these potential issues, such as an individual’s age or current health status, some occur because of the nature of long-distance travel, the adverse environment in which we fly, and neglecting good habits. It's important to acknowledge these challenges, as they validate travelers' experiences and underscore the need for proactive health measures. If you would like to learn about my personal travel protocol, please refer to part three of this series.  

Today, I discuss some of my top general functional foods, supplements, and herbal suggestions for travel. 

These will be in no particular order, and you should only pick the ones that apply to your international travel needs. 

1) Astragalus

Also known as the great tonifier, astragalus is a major Qi tonic in Traditional Chinese Medicine. It is a major Qi Tonic known as the “Great Protector of Qi” due to its ability to fortify protective Qi, which circulates just beneath the skin and within the muscles. According to TCM, the innate immune system is linked to the concept of Wei Qi, the body’s defense energy. Astragalus is slightly warming with strong supportive qualities for the spleen and lungs (2 organs specific to fluid metabolism) and is known to support “fluid metabolism.” 

It is also a “Double-Directional Adaptogen,” and it may support good posture and tonify organs in the abdominal and pelvic cavities. Astragalus is traditionally used to strengthen the legs and arms, and is commonly used by those who work in cold environments because it is known to strengthen and warm.       

According to the Western herbal perspective, one of its primary components is its potent polysaccharides. 

• Polysaccharides are large carbohydrate molecules containing many small sugar molecules (monosaccharides) bonded by a glycosidic linkage (a type of bond that joins a carbohydrate molecule to another group). 
• It is believed that Polysaccharides isolated from astragalus exert immunomodulatory effects by activating toll-like receptor 4 (TLR4)-mediated mitogen-activated protein kinase (MAPK) signaling. 
• In simple terms, this process represents the first line of defense against infection. The influences of Astragalus Polysaccharides on the immune system provide a tonifying and balancing response. 
• Dendritic cells (DCs) are key in activating the immune response, and APS facilitates their growth and maturation.

Furthermore, astragalus may exert antiviral effects by modulating the immune system, thereby enhancing the body's innate and adaptive responses against viruses. It is believed that the key mechanisms for these actions are as follows. 

• Activating the TLR3/NF-κB signaling pathway.
• Promoting the production of interferon (IFN) and other cytokines. 
• Stimulating immune cells like macrophages, B-cells, and T-cells to fight infection.
• Inhibiting viral replication and cell damage, for instance, by protecting cells from apoptosis through the inhibition of proteins like Bax and Caspase-3.

2) Coconut Water

Coconut water is perhaps one of the most refreshing beverages on earth and one of Mother Nature's greatest hydration sources. Coconut water is low in calories, contains 94% water, contains 6 grams of sugar per cup, and is a rich source of potassium, sodium, and magnesium. Flying (especially long-distance flights) can create less-than-favorable conditions for overall health. A perfect example is the aspect of dehydration when flying. 

If you consider two simple facts beyond your control, such as reduced air pressure and low cabin humidity, you end up with a perfect environment to suck the fluids out of your body. While everyone is different, it seems the average humidity level for good health is 40-50%. On airplanes, the humidity is on average 10%. 

Here are some fun facts about dehydration and the importance of keeping hydrated:

• You only need 1% dehydration to potentially experience a 5% decrease in cognitive function. 
• Prolonged dehydration causes brain cells to shrink, and even a 2% decrease in brain water content can result in short-term memory loss.
• The human body comprises around 60% water (muscles around 80%). 
• It is generally accepted that the human body cannot survive without fluids for more than three days. 
• In simple terms, without water, organs shut down, nutrients can't be delivered to cells, waste can't be flushed out, and body temperature can't be regulated. We all know how that story ends. 

Electrolytes: The Minerals of Life

Electrolytes are minerals that are present in blood, urine, cells, and bodily fluids. When dissolved, they form ions that carry an electric charge. 

• They are critical for regulating nerve and muscle function, maintaining hydration, and balancing blood acidity. 
• The most predominant electrolytes are potassium, sodium, calcium, magnesium, and chloride. 
• Electrolyte imbalances can cause a wide range of symptoms, from mild to severe, affecting the GI, cardiovascular, neurological, and muscular systems. 

However, electrolyte imbalances are not just about deficiencies. Too much can be as harmful as too little, especially with sodium and potassium. For example, a deficiency in sodium and potassium can cause confusion, fatigue, muscle twitching, muscle cramps, and an irregular heartbeat. When there is an excess of sodium and potassium, there is a potential for irregular heartbeats, muscle cramps, and excessive urination. Electrolyte balance is delicate, and prolonged disruption can lead to chemical changes in the brain, potentially resulting in mood, cognitive, and hormonal imbalances. These effects may occur because electrolytes are crucial for neural communication and neurotransmitter release.

Finally, what does coconut water contain that regular water doesn't? 

While not essential, sugar—specifically glucose—is a vital component of hydration. It enhances the efficiency of the hydration process, making it faster and more effective. Coconut water naturally contains all three main sugars in the following ratio: 

• 50% Glucose
• 35% Sucrose
• 15% Fructose 

The reason this is important is because of a function known as sodium-glucose Cotransport. Because the small intestines have specialized proteins that transport sodium and glucose simultaneously, hydration is more efficient when both are present. The glucose helps facilitate sodium absorption, which, in turn, allows water to be absorbed. Keep in mind that glucose is the primary sugar that supports this process, and consuming excessive amounts of other sugars may cause dehydration. Coconut water is another excellent example of Mother Nature at work, providing us with a perfect food source that contains sugars in a balanced ratio specific to hydration. 

3) Activated Charcoal

Remember in part one of this series, I discussed trying interesting and exotic foods that may taste good going in, but don’t feel so good coming out? 

Well, since no one wants to spend their trip on the toilet, having some activated charcoal capsules and probiotics may be a good idea. Activated charcoal has a high porous structure that allows it to bind to chemicals and toxins, helping you manage your issue and get back on track.

Here are a few things to keep in mind when taking activated charcoal

• It will turn your poop black
• Separate your herbs, nutrients, and medications for at least 45 minutes, as this will affect how well they absorb. 
  

The following was stated in a review discussing the effectiveness of activated charcoal for treating a wide range of poisons: 

• Recent studies suggest that activated charcoal may be the most effective single treatment for many types of poisoning. 
• New explanations for the mechanisms of action include "back diffusion" and disruption of enterohepatic loops. 
• Clinical data endorse a new and aggressive role for activated charcoal in the management of poisoned and overdosed patients.

4) Matcha

Matcha, one of Japan’s most traditional and respected beverages, has become a trendy drink in local coffee and tea shops throughout Western society. But Matcha is much more than your average green tea or grandma’s cup of Lipton black tea. 

This strong, polyphenol-packed tea is not only time-tested but also has a colorful history and powerful nourishing qualities, as it is the only beverage in its natural state to create the perfect feeling of “focused calm.” 

How is matcha different from standard green tea?

Standard green tea is cultivated under the sun, creating a dull green leaves with a brownish tone, and is processed by steeping parts of the leaves in hot water at or above 220 degrees. Matcha is shade-grown for three weeks before harvesting, which increases chlorophyll levels and gives matcha its vibrant, bright green color. It is processed by grinding the entire leaf into a fine, silky powder, then slowly and meticulously whisking it into water that does not exceed 170 degrees. With Matcha, you consume the entire leaf, providing you with more excellent, broad-spectrum nourishment. 

Here are three excellent examples of how matcha boasts superior antioxidant properties:

• More than double the catechin EGCG properties compared to standard green tea.
• More than ten times the polyphenolic tannin levels compared to standard green tea.  
• More than 10 times the L-Theanine levels of standard green tea.     

However, when I spoke in depth about the stress effects of travel, one of the most significant compounds shown to quell the effects of acute and chronic stress is L-Theanine. Matcha tea is one of the most significant natural sources of this compound that has proven itself to be one of the most effective substances, whether used in a single dose or long-term, for supporting a healthy mood, mindset, and outlook. 

However, while there are many trademarked raw-material supplements of this potent amino acid, Matcha is the primary dietary source of L-Theanine. An average cup of high-quality matcha, at a 2-gram serving size, contains 40 milligrams of L-theanine. While that number may not seem high, keep in mind that it is part of the whole food matrix. If you have ever drunk a high-quality ceremonial-grade cup of matcha, you know how well it creates a focused, calm feeling.  

Research has shown that Theanine does cross the blood-brain barrier and demonstrates anti-stress effects (and perceived stress) on stress markers like blood pressure, heart rate, cortisol, and brainwave activities. However, one of Theanine’s impressive qualities is its ability to generate a relaxed-alert state, both long-term and after a single dose, via several mechanisms of action. 

• Enhances the production of the relaxing neurotransmitter GABA, which then affects dopamine and serotonin's soothing effects.  
• Increasing Alpha brain waves, which supports deep relaxation and alertness
  

The following was stated in a placebo-controlled randomized study investigating the effects of a single dose of L-Theanine on stress in healthy adults. This study was conducted during the SARS-CoV-2 pandemic, which has had a profound and significant impact on both physical and mental health worldwide.

• L-Theanine led to a greater increase in frontal region and whole-scalp alpha power three hours post-dose compared to placebo (p ≤ 0.050). 
• Within groups, there were increases in alpha power at 3 hours with L-Theanine across the whole recording and during the eyes-open portions (p ≤ 0.048) of the alpha task. 
• The changes in alpha wave activity are supported by greater decreases in salivary cortisol one hour post-dose (p < 0.001) with L-Theanine compared to placebo.

Therefore, the following was concluded. “A single dose of AlphaWave® L-Theanine significantly increased frontal region alpha power compared to placebo in response to an acute stress challenge. These changes indicate reduced brain activity and suggest a calming response. AlphaWave® L-Theanine was found to be safe and well-tolerated by participants.” 

5) True Adaptogens: Specifically, Tibetan Rhodiola

Human adaptation—the process by which we adjust to our environment to survive and thrive—is a key concept for understanding the body's response to travel. This process, also known as human biological plasticity, is exemplified by neuroplasticity —the brain's ability to change and adapt in response to experiences. 

Western herbalism holds that adaptation occurs through appropriate, healthy responses via our master systems: the Hypothalamic-Pituitary-Adrenal Axis and the Sympatho-Adrenal system. 

• The HPA Axis (Hypothalamic-Pituitary-Adrenal Axis) is a complex system of neuroendocrine pathways and feedback loops that maintains and supports homeostasis in response to chronic stress. The HPA axis interfaces the endocrine, nervous, immune, digestive, reproductive, and cardiovascular systems.  
• SAS (Sympatho-Adrenal system, aka fight-or-flight) is a complex system that connects the sympathetic nervous system to the adrenal medulla. In simple terms, it is our fight-or-flight response. A triggered response floods our system with adrenaline and releases hormones epinephrine and norepinephrine from the adrenal medulla. This response increases blood pressure, blood sugar, and heart rate and suppresses digestion. This release of hormones and redistribution of blood allows the mind and body to respond and survive. 

Traditional Chinese Medicine (TCM) defines adaptation by the following aspects:

• Yin and Yang: Maintaining balance through opposing yet complementary forces. 
• Harmonizing and ensuring the smooth flow of Qi, aka the vital life force that flows through our meridians. 
• Adjusting to environmental changes involves aligning with nature's rhythms by shifting diet and lifestyle. 

It may surprise you to learn that many of the issues I listed above are directly connected to the actual flying portion of your journey. 

The Inconducive Environment of Air Travel

Flying (especially long-distance flights) can create less-than-favorable conditions for overall health. In fact, it is one of the primary factors for creating the perfect storm known as jet lag. Jet lag is a temporary disruption in our sleep patterns or circadian rhythm, which is influenced by light and darkness. This issue occurs when traveling across multiple time zones and being out of sync with the local time at your destination.  

This misalignment results in fatigue, sleep disturbances, impaired cognitive function, and other symptoms as your body adjusts to the new time zone. 

It is believed that eastward travel (e.g., from the USA to Europe) is more disruptive than westward travel because the required phase advance or shift in the sleep-wake cycle is more difficult for the body to adjust to. When going eastward, that phase advancement means going to sleep and waking up earlier. 

I have found that, among all the herbs, whether as a single herb or in a formula, Rhodiola works incredibly well to quell the effects of jet lag (both Siberian and Tibetan). 

However, I give some caveats regarding its use. 

The effects of Siberian rhodiola are drying and excitatory. It is considered a stimulating adaptogen. One of the pitfalls of Siberian rhodiola is that if you want to use it long-term, a one-week break every three months is necessary. It should also be noted that people who have anxiety issues may find its stimulating effects to be too much. So, taking it alongside a calming herbal formula (that contains kava, skullcap, and passionflower) or adding some American ginseng, which is cooling and moistening, will create just the right balance. This is important to keep in mind to ensure you get the most out of your herbal travel protocol. 

However, you can also use Tibetan rhodiola, which has a more balancing effect by nature. Tibetan rhodiola has also been shown to be effective long-term with no breaks. Whatever you may choose, I am a big fan of rhodiola’s jet lag-quelling effects.      

6) Reishi Mushroom Fruiting Body Extract

A long-standing practice in herbal medicine, known as tonic herbalism, is part of Traditional Chinese Medicine (TCM). Medicinal mushrooms are highly regarded in this system due to their safe record and broad-spectrum effects. Tonic herbs are not used to treat or prevent specific issues. They promote and support overall well-being by enhancing energy and regulating bodily functions. The priority is not about healing but gently promoting one’s health. Tonic herbs provide adaptive Qi, enabling us to cope with daily stressors more effectively. Ultimately, this will allow us to grow as individuals. 

Red Reishi is known as “The Mushroom of Immortality” and has a long and well-documented history in traditional Chinese medicine. Because of its ability to potentially support a healthy aging process via nourishing what Chinese medicine calls “The Three Treasures.” 

• Jing, essentially, is primarily stored in the kidneys. Jing is one’s constitution, which regulates the body’s growth and development.
• Qi is a life force or vital energy stored in the kidneys. Both the physical and emotional are manifested as Qi. Together, Jing and Qi are believed to form the foundation for Shen.
• Shen is the emotional and spiritual layer of our being, reflecting the state of our nervous system. Shen lives in the heart and is said to “preside over the activities that take place in the spiritual and mental planes.” 

While reishi is an excellent tool for nourishing the three treasures, it is revered as one of the great Shen tonics, known for its ability to support clarity of thought, create healthy and balanced responses, ease the mind, and produce calming effects. 

Known as “The Great Protector,” Red Reishi primarily consists of complex carbohydrates, including water-soluble polysaccharides, triterpenoids, proteins, and amino acids. Thanks to modern techniques for performing tissue cultures, we know that reishi has around 16,000 genes that code for more than 200,000 compounds, and 400 are active constituents. Red Reishi could arguably be one of the greatest tonics on earth, highly revered for its ability to promote the growth of wisdom and insight. 

7) Natto-K

Natto-K is an important food that helps prevent one of the most significant issues associated with airline travel. This powerful food is derived from fermented soybeans and is commonly eaten in Japan. Natto k has been shown to have several potential effects on blood clot dissolution: direct fibrinolytic activity, enhanced fibrinolysis, reduced levels of clotting factors, and a relatively low bleeding risk.

The following was reported in a randomized controlled trial evaluating the effects of a single oral dose of nattokinase. This study examined blood samples for thrombolysis and anti-coagulation activity at 2, 4, 6, and 8 hours after a single dose of 2000 FU.

• Factor VIII declined at 4-6 hours.
• Blood antithrombin was higher at 2 and 4 hours.
• Activated partial thromboplastin time prolonged significantly at 2 and 4 hours.

Therefore, it was concluded that a single dose of natto k appears to enhance fibrinolysis and anti-coagulation via several different pathways at the same time. 

The following was also stated in a review discussing Natto K as a promising alternative in the prevention and treatment of cardiovascular disease. 

• Recent research has demonstrated that NK has potent fibrinolytic activity, antihypertensive, anti-atherosclerotic, lipid-lowering, antiplatelet, and neuroprotective effects. 
• Available evidence suggests that NK is a unique natural compound that possesses several key cardiovascular beneficial effects for patients with CVD and is therefore an ideal drug candidate for the prevention and treatment of CVD. 
• Nattokinase is a promising alternative in the management of CVD.

If you are currently on blood-thinning, anti-coagulant, or blood pressure medications, please consult your health care provider before using Natto K. 

8) Curcumin

Throughout this article and the previous three travel articles, I discuss a wide array of issues that may arise from extensive travel. Inflammation plays a critical role in all of them because it is an integral part of the body's response to a wide array of issues. Therefore, I believe that curcumin can be an essential part of your travel supplements to support a healthy inflammatory response.  

Curcumin is touted as one of the most remarkable compounds for supporting a healthy inflammation response due to its unique mechanisms of action (Modulating Nuclear factor-kappa B). Nuclear factor-kappa B is a protein complex that turns on genes that produce inflammation. Its three main functions are DNA transcription, cytokine production, and cell survival. 

By modulating its action, this, in turn, prevents the rest of the cascade-like cyclooxygenases (COX 1 and 2), Lipoxygenase (lkb4) enzymes, and inducible nitric oxide synthase from responding in an unhealthy way. 

What are Curcuminoids?

A curcuminoid is a small class of secondary metabolites, including curcumin, Demethoxycurcumin, and Bisdemethoxycurcumin, all isolated from Turmeric. These compounds are phenols and are responsible for turmeric's yellow color. Within the curcuminoid family, curcumin is the primary compound, and the other two curcuminoids are analogs of curcumin. An analog is a compound with a molecular structure similar to the primary compound. While Demethoxycurcumin and Bisdemethoxycurcumin are believed to act similarly to curcumin, it is not explicitly known if they act to the same extent. 

To simplify this explanation, think of a lock, and each of these three compounds has a key that fits the lock, but only curcumin can open it. It is important to note that all curcumin extracts naturally contain curcumin and both analogs, but the analogs are often not standardized to a specific percentage. 

9) Gelatinized Maca: The best of both worlds

Gelatinized maca is the result of a fascinating process. The dried maca roots are boiled and pressurized, effectively removing all the starch. Gelatin is not an ingredient in the product; the term 'gelatinized' simply describes the process. The pulp is then ground and dried into a fine powder, ready for use. This process offers several advantages. 

• First, it makes maca more digestible and yields a product with higher nutrient concentrations. Contrary to popular belief, cooking certain foods increases the bioavailability of essential compounds, including maca. 
• Next, removing the water significantly improves shelf life and storage capabilities. 
• Finally, it creates a better flavor profile, slightly sweet and nutty. 

However, let's discuss in more detail why this process is so important. The other purpose of gelatinizing maca is to neutralize troublesome enzymes. Amylose and amylopectin are polysaccharide starches and are polymers of glucose. Natural starch contains around 15% amylose (soluble in water) and 85% amylopectin (insoluble). Through the gelatinizing process, little to no starch remains. 

You may be wondering why I put Maca root on this list. 

Well, maca is a truly unique food that, when taken daily over an extended period, is a potent tonic, but it also has some intriguing adaptogen-like qualities. Maca root, also known as Peruvian Ginseng, has a strong reputation for revitalizing vitality and energy. Maca contains potent compounds that provide the body with a beautiful synergy of nourishment. Macamides, Macaenes, and glucosinolates seem to be what research feels may help to give maca some of its possible supportive effects. 

Tonic herbs promote and support general well-being by enhancing energy and regulating function. The priority is not healing but gently promoting one’s health. They provide adaptive Qi, enabling us to handle daily stressors better. Ultimately, this will allow us to grow as human beings. That said, tonic herbs are also not specific for acute issues. Much like adaptogens, they build layers of strength and resilience, allowing you to become more adaptable to environmental changes. Consistency and compliance are the keys to obtaining the best results with tonic herbs. You are also not required to take breaks when using tonic herbs. Finally, tonics are valuable alongside medicinal herbs when supporting recovery from acute health challenges. 

Tonic herbs are not used to treat or prevent specific issues. They promote and support general well-being by enhancing energy and regulating function. The priority is not about healing but gently promoting one’s health. 

10) D3/K2

If you are like me, once I get off the airplane, I hit the ground running and don’t stop until the end. I want to do as many amazing things as possible. I have been known to wear myself out from time to time. Yes, I go so hard that even with the herbal support, I may begin to get worn out. So, a simple trick I learned many years ago is to do a Vitamin D3/K2 reset. I will personally take 50,000 to 100,000 IU’s for 2 days. However, I've found that taking the first dose at night is the ticket. You will wake up the next morning feeling refreshed and like a new person. 

Please keep in mind that if you are taking prescription blood thinners or anticoagulants, be cautious about your vitamin K2 intake. It may be better to use vitamin D3 alone, without K2. 

The following was stated in a randomized controlled study evaluating the effect of Vitamins K2 and D3 on Long COVID, Fungal Translocation, and Inflammation. 

• In the vitamin K2/D3 arm, there was a 7.1% decrease in the proportion who had an LC Index ≥12 (vs. a 7.2% increase in the SOC group; p = 0.01). 
• The average number of LC symptoms remained stable in the vitamin K2/D3 arm but increased in the SOC arm (p = 0.03). 
• Additionally, reductions in oxidized LDL, inflammatory markers sTNF-RI and sCD163, and fungal translocation marker (1,3)-β-d-glucan were observed in the vitamin K2/D3 arm compared to the SOC arm (p < 0.01) over 24 weeks.

Therefore, it was concluded that “Vitamins K2/D3 improved the RECOVER Long COVID Index, the number of LC symptoms, and several gut and inflammatory markers. Vitamins K2/D3 provide a promising, safe intervention for people suffering from long COVID.” 

In conclusion, I hope you have enjoyed the first four parts of this ongoing article series on international travel and learned some valuable tips and tricks to make all aspects of your trip better. Like all other information you read, take what applies to you or what you can learn from, and discard the rest. An adventure can be a significant time and financial commitment, and there is nothing worse than having it ruined by something completely preventable. I hope you all have many fun and exciting adventures in your lives. Remember, we only live once, and there should be plenty of excitement and adventure involved. 

The Author’s Bio
Michael Stuchiner is a Master Herbalist and proud graduate of The School of Natural Healing, with over 25 years of experience in various aspects of the field. He is a retired elite-level powerlifter who competed for 27 years. As an avid international traveler, he is passionate about medicinal and tonic herbs, as well as foods traditionally found in local markets across the 35 countries he has visited. Michael shares his years of experience as a Master Herbalist, traveler, and athlete through the hundreds of articles he has written and his YouTube channel, "A Master Herbalist Perspective." He is considered a true educator in this field. For more articles written by Mike, go here: Master Herbalist.