Traveling with Autoimmune Disease

If you’ve ever returned from a trip feeling like you were hit by a truck instead of restored by adventure, you’re not imagining it. Hashimoto’s makes it harder to bounce back from travel, but with a little planning and self-awareness, you can enjoy your time away and still support your health.

Whether it’s a family vacation, a road trip, or a weekend getaway, travel should feel like a refreshing break from routine. But if you’re living with Hashimoto’s or another autoimmune condition, you may know that traveling can feel more draining than energizing, and recovery afterward can take far longer than expected.

Let’s talk about why travel can be tough with Hashimoto’s and what you can do to protect your energy, reduce inflammation, and stay on track with your healing without feeling restricted or deprived.

Why Is Travel So Hard on Hashimoto’s?
Travel introduces stressors that affect all of us, but people with autoimmune conditions are particularly sensitive to the cumulative effects. Here are some key culprits:

1. Stress and Adrenal Strain
Even exciting trips are a form of stress; new environments, disrupted routines, time zone shifts, and extra decision-making all ask more of your body. If you have Hashimoto’s, your adrenal glands are likely already under strain. Travel stress can deplete energy reserves and lead to post-trip crashes or flare-ups.

2. Inflammation Triggers
Flying, driving long hours, and eating unfamiliar foods (or skipping meals entirely) can spike inflammation. Restaurant meals may include gluten, seed oils, or dairy which are common inflammatory triggers for those with Hashimoto’s.

3. Disrupted Sleep & Recovery
Sleep is one of the most important healing tools we have. Poor sleep while traveling (unfamiliar beds, late nights, noisy environments) interferes with thyroid hormone production and worsens fatigue.

4. Magnesium Depletion
Stress and travel both deplete magnesium, a key mineral that supports muscle recovery, sleep, and stress resilience. Low magnesium levels can lead to headaches, fatigue, and even heart palpitations.

5. Immune System Flare-Ups
With routines disrupted and stress heightened, your immune system may go on high alert. This can lead to a Hashimoto’s flare: more fatigue, increased brain fog, joint pain, or even flu-like symptoms that linger long after the trip ends.

How to Travel Smarter with Hashimoto’s
Thankfully, travel doesn’t have to knock you off course. With a little intention, you can enjoy your trip and care for your body in the process. Here are strategies I swear by—and coach my clients to use too:

1. Protect Your Plate (Eat PFC3 Even on the Go)
Start every day with a balanced meal containing Protein, Fat, and Fiber-rich Carbs to keep blood sugar stable and energy more consistent. Even airport breakfasts can be hacked: Think hard-boiled eggs, a banana, and a handful of almonds.

Pack grab-and-go fuel like:
- Protein bars with clean ingredients
- Electrolyte powder or mineral drops
- Single-serve nut butters and gluten-free crackers
- Collagen sticks or travel-friendly jerky

Prepping and freezing simple meals before you travel can also give you a fallback option if your body crashes when you get home. (Think: PFC3 chili, soups, or meatballs that reheat easily.)

2. Book for Rest, Not Just Adventure
Choose lodging that feels restful. A quiet Airbnb might beat a loud hotel on a busy street. Build downtime into your schedule. Don’t pack every hour with activity. Your body will thank you for space to rest between outings.

3. Pack a Mini Recovery Kit
Include supplements and tools that support your energy:
- Magnesium (glycinate or citrate)
- Digestive enzymes or probiotics
- Your thyroid meds (always carry these with you not in checked luggage)
- A lavender oil roller or sleep mask for better rest
- Electrolytes and hydration packets

Bonus: Bring Epsom salts if you’ll have access to a tub! Soaking can ease joint stiffness and replenish magnesium.

4. Prioritize Sleep (Even When It’s Hard)
Sleep can be tricky while traveling, but a few things help:
- Keep a consistent bedtime whenever possible
- Use a white noise app or earplugs to block out noise
- Avoid caffeine after noon
- Limit alcohol and heavy meals close to bedtime

If your sleep isn’t perfect, prioritize quiet mornings and restful breaks during the day to allow your body to catch up.

5. Hydrate Like It’s Your Job
Dehydration sneaks up during travel…especially with air travel, salty snacks, or long days in the sun. Water supports digestion, energy, and detox pathways, so bring a refillable water bottle and aim to sip throughout the day.

Add a pinch of mineral salt or a splash of electrolyte drops to your water for better absorption.

6. Listen to Your Body Without Judging It
You might need more sleep. You might not be able to hike as far or stay out as late. That’s okay. You’re not failing at vacation. You’re honoring what your body actually needs. That is living well.

Build in rest and communicate with travel companions ahead of time so you don’t feel pressured to push through at the expense of your health.

7. Plan for the Post-Trip Wind-Down
Don’t schedule your busiest week right after you return. Give yourself 1–2 days for gentle recovery. Eat nourishing meals, get extra sleep, and give your body margin to bounce back.

If you track recovery (like through HRV or a wearable app), you might notice that it takes several days to return to baseline. That’s normal…and temporary.

Final Thoughts: You Can Still Travel Well
Having Hashimoto’s doesn’t mean giving up on travel, it just means planning with more intention. When you fuel your body well, honor your energy, and create space for rest, you can enjoy the adventure and return home without needing a week to recover.

1% Challenge: Before your next trip, make a “Travel Well” checklist with meals, supplements, and sleep tools that help you feel your best. Want my personal checklist? Send me a message or drop “TRAVEL WELL” in the comments and I’ll share it with you!