If you’re traveling with a chronic illness, there’s no doubt the experience will come with some challenges. But packing the right comfort tools and items can save you a few spoons and make the experience more enjoyable.
Living with a chronic illness means constantly balancing what you want to do against what you’re physically able to do. If you’re like me, you’ve dramatically misjudged this a few times and found yourself in sticky situations (*pans to me gasping for air in the Utah desert*).
But chronic illness also gives you an appreciation for the things your body can do. If you have the ability and desire to travel, you should do it … with a few safeguards in place. After years of traveling with a chronic illness (both locally and internationally), I’ve created a foolproof packing list that prioritizes my safety and comfort for long trips.
Here’s What You Need in Your Suitcase When Traveling with a Chronic Illness
1. Compression socks
Existing in an airplane itself is impressive for anyone with a chronic illness. Most planes regulate their cabin to simulate an altitude of 8,000 feet. For comparison, the city of Denver sits at 5,000 feet (famously a mile high), and the highest incorporated town in Colorado sits at 10,000 feet.
Combine the high altitude with sitting in a rigid plane seat for eight hours, and the experience is taxing on your lower extremities. To reduce swelling and general pain, compression socks are the answer (trust me). They have genuinely changed my travel experience, and I have healthy friends who swear by them, too.
If you’re traveling overseas or visiting a National Park, I recommend bringing a few pairs of compression socks with you. They should extend your energy (and reduce pain) on days when you’re constantly on your feet. There are a lot of stylish compression sock options you can get to go with your outfits, too.
2. Travel pillows
If you struggle to sleep on planes, the right travel pillow could mean the difference between an all-nighter and a few solid hours of shut-eye. My favorite is the Trtl Pillow, which I bought right before an overnight flight to the Middle East. I’m a side-sleeper, so this is the perfect option for me. It’s easy to wash, lightweight, and allows me to rest even in the middle seat.
If you tend to sleep on your back, this eyestrap pillow is great, too. It does put a little pressure on your eyes, so just be conscious of that if you tend to get headaches. I’ve seen people combine these two pillows for optimal rest. Both pillows are pretty lightweight, so they shouldn’t add extra pounds to your personal item.
3. First-aid homeopathy kit
Unexplained symptoms are just another part of daily life when you have a chronic illness. But if you’re sleep-deprived, jet-lagged, and hanging out in a pressurized air cabin, they tend to get worse.
Since there’s only so much a prescribed medication can do for sickness, I find it helpful to use homeopathy to fill in the gaps. This is natural medicine that uses the “law of similars” to resolve minor issues. What you need to know is that homeopathy thrives on the details. Your twitchy eye, achy knee, and upset stomach are prime information that can lead you to the right homeopathic remedy.
In my experience, homeopathy is extremely effective, but it’s tricky to master. Once you get the hang of it, solving minor symptoms can feel like second nature, and it’ll dramatically improve your experience during travel. Start with a homeopathic first aid kit and an introductory book, like The Complete Homeopathy Handbook. I recommend experimenting with homeopathy some before your trip, so you know which remedies work for you.
4. Comfortable shoes
I’ll be the first to say, I’m terrible at packing shoes. I always prioritize cute styles that are versatile and won’t take up room in my suitcase (read: anything but sneakers). And I always pay for it with leg pain and spending my net worth on band-aids.
So, take this as your sign to not be like me. If your feet tend to swell, buy comfy shoes that are a size bigger than normal. For National Parks and nature outings, try sneakers or breathable hiking shoes. If you’re going overseas, you need supportive shoes that you don’t mind getting destroyed on public transport.
5. Electrolyte powders
Dehydration isn’t about to ruin this girl’s trip. Whether you’re traveling to a tropical island or a snowy wonderland, you should be equipped with plenty of electrolyte supplements. I know the POTS girls already have this down to a science, but the rest of us could use a little reminder: water doesn’t always hydrate, electrolytes do.
Ideally, you want high-quality electrolytes and minerals that don’t contain a bunch of sugar. Watch for filler ingredients and synthetically made electrolytes (since these aren’t always the most bioavailable), and drink them at least twice a day. Plenty of brands carry tablets or single-use pouches that you can pour or drop straight into your water bottle for travel.
6. Red light device
The thought of existing for a few weeks without a red light device actually gives me anxiety. I originally bought mine because I wanted a healthy habit that didn’t require any extra work. There’s so much about holistic wellness that demands action on your part, so I wanted something easy. Now, my red light has become my all-in-one device for liver support, skin health, sleep optimization, pain management, and inflammation. Many red light devices use USB plugs, so you can use them easily on an airplane or with a travel wall adapter.
7. A Kindle or e-reader
I know, there’s just something about a physical book that’s so pleasant. But lugging one (or multiple) around in your carry-on isn’t. You and I both know we don’t have the spoons for this. Still, I don’t feel like myself if I travel without a book or a notepad, and e-readers solve this problem.
8. Merino wool layers
Merino wool is lightweight and adapts to the season you’re in. It’s cooling in the summer and warms you up in the winter months. I find layers to be especially important with a chronic illness, since temperature regulation can be hard for some (myself included). If you’re dealing with a lot of symptoms already, you don’t need to add too hot or too cold to the list. Don’t be afraid to invest in comfortable, nontoxic layers that improve your traveling experience.
9. Lightweight day bag
One of my close friends uses a canvas tote bag and then stuffs her crossbody purse into that bag (to protect against pickpockets). You’ll want something that’s lightweight but big enough to carry an extra sweater, water bottle, and meds. For National Park trips, find a backpack that evenly distributes weight across your chest and hips, and has plenty of room for water and electrolytes.
10. USB heating pad
If you experience a lot of pain and use a heating pad frequently, it might be worth investing in a USB heating pad. You can plug this into your plane seat and attach it to your adapter in a hotel room. With the right setup, you can even use a heating pad in the car.
11. Timeshifter app for jet lag
The first few days in a foreign country are tough for anyone, but especially for people with a chronic illness. If you need a certain amount of sleep to be functional, jet lag can be a real roadblock. The Timeshifter app is my favorite hack for fighting sleep deprivation. You’ll plug in your flight times and time zones, and the app creates a custom sleep schedule. The app does cost $10 per trip, but your first trip is free, so you can try it out. Download the app in advance, since it provides sleep tips leading up to your adventure.
12. Noise-canceling headphones
Loud conversations, crying babies, and engine noise are all fighting against your perfectly planned plane nap. Do yourself a favor and get some noise-canceling headphones that are comfortable to wear (test them with your travel pillow). Even if you don’t want to listen to a podcast or watch a movie, you can enjoy the peaceful bliss of white noise (don’t forget to download it).
13. Medical records and health journals
Make copies of your health records and save them on your phone, too. I recommend keeping a health journal while you’re adventuring, because you may notice that different environments improve your health. For me, I do better in dry climates, low altitude, and my symptoms improve with the food in Europe or Asia. When I visited Italy, some of my symptoms improved for a number of months even after returning home, and I realized it was the high concentrations of minerals in the water. Since that trip, I’ve been mineralizing my water at home.
14. Quality food and snacks
If you have blood sugar issues or low energy, a good snack can make all the difference. Most of the food available at airports is expensive and low quality, so it’s great to have your own options on hand. There’s always the risk of plane delays, too. For example, I was recently grounded in Bursa, Turkey, for over 24 hours. We landed in a rural airport and were bused to Istanbul, and only had a few packaged food options along the way. You’ll never catch me flying without snacks again.
15. Tallow balm
The only skincare product I can’t live without. Tallow balm is a natural moisturizer with skin-restorative benefits. It’s gentle, nontoxic, and smells amazing, but it’s also a multifunctional product. I use it in my skincare routine and for travel woes like dry skin and chafing. It’s highly potent, so you’ll just need a small bottle.
16. Breathable eye mask
I don’t have a lot of trouble sleeping, personally, so I’ve always skipped out on the eye mask. That all changed on my last flight when the passenger in front of me kept turning their reading light on and off. An eye mask is lightweight and a good thing to have to protect your precious few hours of rest.
17. Audiobooks
I have at least 10 audiobooks downloaded at any given moment (RIP my phone storage). This is another way you can carry books with you without taking the weight along. You can also listen to books as you rest if you can’t fall asleep.
18. Cleansing wipes
Everyone should have cleansing wipes when they travel. Especially if you have a chronic illness and struggle to regulate your temperature, these can save you from embarrassing sweat stains. Find some nontoxic wipes and keep them easily accessible to clean your face and refresh in the bathroom. If you’re too exhausted to shower once you reach your destination, use these to wash off.
19. Sea-Bands and ginger chews
There’s nothing quite like facing turbulence unprepared. But this isn’t the only reason to have anti-nausea tools with you. Sea-Bands are wristbands that use acupressure to relieve motion sickness (they genuinely work, too). You can also use ginger tea, chews, or candy since ginger can help counteract the effects of nausea. Have these with you for car rides, plane rides, and anytime you go out on a boat.
20. The Flush app
There’s no reason to get stuck somewhere without a bathroom. I know this can be particularly problematic in foreign countries, where you may have to pay to use a toilet or simply not be able to find one. Well, there’s an app for that. Use the Flush App to find the nearest public bathroom.
Download Your Free Packing List
If you found this list helpful, I’ve created a printable version you can use to check off items and take with you on exciting adventures. Download it here and let me know if there are any helpful items you recommend adding to the list.
*This article contains affiliate links, so I may receive a commission if you make a purchase. I only partner with brands that I absolutely love and personally use.
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