Grace Filled Lemons

 Traveling with chronic illness isn’t easy—but it is possible. With a little extra planning and a lot of grace, it’s possible to go beyond just surviving a trip and actually find moments of joy, connection, and beauty along the way.

Whether you’re headed out on a road trip, catching a flight, or simply planning a weekend getaway, here are some of my favorite tried-and-true tips to help you feel as well and supported as possible.

 Pack for Your Real Life

When you live with chronic illness, your packing list looks a little different—and that’s okay. Think of it not as extra baggage, but as loving preparation for the body you’re in.

Here are some of my travel essentials:
• Hand sanitizer and sanitizing wipes – Protect yourself from germs, especially in high-traffic areas like airports or gas stations.
• Eye mask and ear plugs – Sleep is medicine. These simple tools can help you rest in unfamiliar environments. They can also help in moments of over-stimulation.
• Mask – Especially helpful in crowded places, if you’re sensitive to fragrances or smells, or if you’re immune-compromised.
• Portable fan or cooling towel – Crucial for those who struggle with heat intolerance or dysautonomia.
• Electrolyte packets – Easy to slip into your bag and mix with water when you need hydration and support.
• Essential oils – I like to bring a calming roller blend (lavender, frankincense, chamomile) and a digestive blend (peppermint, ginger, fennel).
• Counting spoons – Not the measuring kind—the pacing kind. Remind yourself: you only have so many “spoons” a day. Use them wisely.
• Medications + backups – Always bring a few extra days’ worth just in case. Keep them in your carry-on.
• Doctor’s note or medical letter – Especially if you’re flying or using medical devices, having documentation can smooth things out.

 Food Tips for Traveling Well

Navigating food sensitivities, inflammation, or special diets while traveling can feel overwhelming. A little forethought can save you from major discomfort down the line.

Here’s how I make food more manageable while traveling:
• Pack simple, safe snacks – Think low-histamine, anti-inflammatory, gallbladder-friendly, and satisfying:
• Rice cakes with sunflower seed or almond butter pouches
• Dried fruit-like pear or mango (I’m also really enjoying Solely fruit gummies)
• Low-fat granola (I make my own at home and pack to travel)
• GoMacro MacroBar Minis
• Herbal tea bags
• Single-serve dairy-free yogurt (My favorite right now are Icelandic Provisions Skyr Oat Yogurts)
• Coconut water or boxed bone broth for sipping (if tolerated)
• Stay somewhere with a kitchen or microwave, if possible – Even just being able to heat soup or boil water can help.
• Research restaurants ahead of time – Use apps or menus online to find allergy-friendly spots.
• Bring a cooler or insulated lunch bag – You’ll have more freedom to bring your own nourishing meals or snacks.
• Hydrate often – Especially if you’re flying or prone to dizziness. Electrolytes help your body absorb water better. My favorite electrolytes come from The Absorption Co. I use the Restore every morning and the Calm every night.

 Savor, Slow Down, Say Yes to Rest

Travel with chronic illness requires honesty—with your body, your needs, and your expectations. You might not keep the same pace as others—and that’s okay. You don’t have to do everything to enjoy something.

Here are some gentle reminders:
• Give yourself permission to rest. Schedule downtime into your itinerary.
• Prioritize experiences over activities. A quiet walk by the water might be more meaningful than a jam-packed day.
• Let others support you. Whether it’s carrying your bag or choosing a slower-paced outing, allow yourself to receive help.
• Capture the beauty. Take photos, write a journal entry, or simply pause and soak in the moment. You are living this.

 Final Thoughts for the Road

I used to believe travel wasn’t for people like me—people with chronic fatigue, pain, food sensitivities, or autonomic dysfunction. But over time, I learned that it’s not about traveling like everyone else. It’s about finding your way to move through the world with courage and care.

And when I let go of the pressure to be perfect or “normal,” I found something sweeter:
Joy in the quiet moments.
Peace in the pauses.
Wonder in the smallest things.

May your next trip—whether near or far—be filled with tenderness, nourishment, and grace.

 Bonus: My Favorite Travel Tea Blend

Here’s a calming tea blend I like to pack when I travel (either pre-mixed or in sachets):
• 1 part chamomile
• 1 part lemon balm
• 1 part ginger root
• A pinch of fennel seed

Add a slice of fresh pear or a drizzle of raw honey if you’re able. Sip slowly. Breathe deeply. Rest when you need. You are worthy of joy—even on the road.

Joyfully His,

Laura