At 62,a single traveler and managing chronic autoimmune conditions has taught me to be resilient and resourceful, especially while traveling. From joint pain, an angry gut, and sometimes unpredictable fatigue, I need to give my body daily attention. The last thing I want is for these things to dictate how I live my life. Over the years, I’ve found ways to stay well even while on the road. I’ll share some tips with you about how I (mostly) do it, backed by experience and science. I’d love to hear how you manage your health!

1. Prioritize Gut Health with Probiotics

Chronic autoimmune diseases are linked to gut health. For me, travel brings the risk of digestive discomfort, and probiotics have been a game-changer. Research has shown that probiotics can help reduce inflammation and support the immune system, which is critical when dealing with autoimmune issues. They also assist in maintaining gut balance while eating unfamiliar foods during travel. I love to try new foods and often challenge my gut. Sometimes it wins and I take time to figure out what, if anything, I could have done better.

Tip: Pack shelf-stable probiotic supplements and eat probiotic-rich foods like yogurt or fermented vegetables daily to keep your gut healthy.

2. Anti-Inflammatory Diet, Always (well, mostly)

Managing inflammation is key to keeping my symptoms at bay, and this becomes harder when traveling. I stick to an anti-inflammatory diet rich in vegetables, omega-3s, whole grains like quinoa, lean proteins, and nuts. Foods like turmeric and ginger help manage my inflammation, which is crucial for avoiding flare-ups. Studies suggest, and I find true, that reducing inflammatory foods like sugar and refined carbs can alleviate symptoms in autoimmune conditions.

Tip: Turmeric and Ginger are fairly easy to get in most places. I aim to eat simple, whole foods like salads, grilled vegetables, lean proteins and incorporate fresh Turmeric and Ginger daily.

3. Intermittent Fasting for Energy and Inflammation

Intermittent fasting (IF) has been a tool for balancing my energy levels and reducing inflammation. It’s been shown to improve metabolic health and reduce markers of chronic inflammation, which is vital for managing autoimmune diseases. I try to follow a 16:8 fasting window, which means I eat within an 8-hour window and fast for the remaining 16 hours.

Travel Tip: Fasting while traveling can be convenient. It is easy to skip breakfast on travel days and instead focus on a healthy, balanced meal, giving my body time to reset.

4. Meditation/quiet time outdoors for Stress Management

Autoimmune diseases tend to flare up when stress is high, and traveling often introduces stressors—tight schedules, unfamiliar environments, or disrupted sleep. I’ve incorporated a 20 minute “daycation” (spend at least 20 minutes outdoors without electronics and enjoying nature) my routine, which helps me adapt to stress and reduce cortisol levels, and is crucial for autoimmune management​

Travel Tip: Go outside every day for 20 minutes, not just during travel. It helps keep the body resilient in stressful situations.

5. Sunlight for Vitamin D and Immune Support

Vitamin D is essential for immune function, and research suggests that deficiencies in this vitamin are linked to autoimmune diseases. Since I can’t always get consistent sun exposure, I take a Vitamin D supplement. When traveling, I make sure to get at outside at least 20 minutes (and hope for natural sunlight) each day to boost my mood and immune system.

Tip: Try to book outdoor activities while traveling to get the benefits of natural light. If you're in a cloudy location, be consistent with your Vitamin D supplements.

6. Hydration with Electrolytes

Staying hydrated is one of the simplest but most important aspects of managing autoimmune symptoms. Water helps flush toxins and reduce inflammation, but I’ve found that adding electrolytes (even just a teaspoon of Himalayan salt in my water) helps maintain my energy levels, especially during long flights or when walking around new cities. Electrolyte balance is critical in avoiding dehydration, which can worsen fatigue and joint pain​

Tip: I carry electrolytes in my travel bag and add them to water throughout the day, especially when flying.

7. Gentle Movement: Yoga and Stretching

One of the struggles with autoimmune diseases is the need to balance movement and rest. Exercise can trigger fatigue, but being inactive worsens stiffness and joint pain. I’ve found that gentle yoga or stretching is a perfect middle ground, especially when fatigued. Yoga is proven to reduce inflammation and improve joint flexibility, making it a great option for autoimmune management​. I also carry light weights and an exercise band with me so I can teach my fitness classes by zoom or follow along with one of my own on demand videos!

Tip: I get15-20 minutes of gentle stretches each morning, even in hotel rooms or small Airbnbs. .

8. Sleep Optimization with Magnesium

Autoimmune flare-ups and poor sleep go hand in hand. Magnesium is a natural muscle relaxant that helps me get quality sleep, even in different time zones. Research shows that magnesium plays a role in regulating the nervous system, promoting calmness, and improving sleep quality—something that’s critical for managing autoimmune conditions

Travel Tip: I take a magnesium supplement 30 minutes before bed. Lavender is also very relaxing and soothing.

Wellness and Autoimmune Management While Traveling

Managing autoimmune issues at any age while traveling isn’t easy, but it’s possible. By prioritizing gut health, reducing inflammation, managing stress, and supporting my body with the right nutrients and practices, I’m able to enjoy travel without sacrificing my wellness. This helps me to live a vibrant life, and I hope they inspire others in a similar situation to take control of their health.

Traveling with autoimmune conditions requires mindful preparation, but with a little strategy and science-backed tools, it’s entirely possible to stay healthy and enjoy the adventure!

Reach out to me at lisakielyconsulting@gmail.com. Join my fitness classes and on demand video memebership here https://www.lisakiely.com/fitness