Just got back from a week-long trip to the Philippines and wanted to share 10 Travel Health Tips—especially helpful when visiting the Philippines or any developing country. I was especially mindful of these since my dad, who joined us on the trip, is diabetic.
These tips helped keep our meals balanced and our energy up, even on long travel days:
1. Customize your food order – Always ask for less salt, sauces on the side, and no butter or sugar. We learned this the hard way after being served beautifully plated but overly salty and greasy meals—hard on digestion and blood sugar.
2. Bring healthy, diabetic-friendly snacks – Think nut packs, chia fruit pouches (low-sugar ones), tuna packets, or clean protein bars. These came in handy during island hopping and long days when food options were limited or not ideal for blood sugar control.
3. Carry ginger for upset stomachs – Even when eating at reputable spots, foodborne illnesses can happen. Ginger tea or ginger supplements really helped calm the stomach when needed.
4. Don’t forget probiotics and electrolytes – These are key for digestion and recovery, especially if you run into diarrhea or general stomach upset. Electrolytes without added sugar such as LMNT are ideal for blood sugar stability.
5. Bring green juice powder – Getting a variety of veggies can be tough when traveling. A scoop of green juice powder was a simple way to boost micronutrient intake.
6. Pack fiber supplements – White rice, bread, and noodles are staples in many places, but not always blood sugar-friendly. Fiber powders or capsules helped support digestion and glucose control. Take them with each meal.
7. Seek out plant-based restaurants – It may take effort, but they’re out there! We found a great one in the Philippines with clean, whole-food options—my dad loved it too.
8. Use a mask when needed – Pollution and allergens can be intense in some areas. If you’re sensitive or have respiratory concerns, a mask can really help, especially in traffic-heavy zones.
9. Support your immune system with supplements – I brought vitamins A, C, D, E, zinc, and selenium. Staying healthy meant we could enjoy the trip fully.
10. Pack reef-safe sunscreen and long sleeves – Good for both your skin and the environment. Reef-safe sunscreen isn’t common there, so it’s best to bring your own. Long sleeves were a lifesaver for snorkeling and sun protection.
These tips helped us stay healthy, energized, and mindful—especially important with a diabetic family member in tow. If you’re heading to the Philippines (or any developing country), I hope this helps you feel more prepared and well.