Saturday afternoons sipping sparkling wine, feeling the cool breeze off the mighty Columbia, and watching kite boarders whirl through the air while I relaxed on the riverbank, my heart felt truly happy.
“Good wine pleases the human heart,” COR (latin for heart) Winery is my favorite winery in Lyle, WA, just north of Hood River, Oregon.
I happened upon COR over a decade ago while exploring the Columbia River region of southern Washington one Memorial Day weekend and since then I never pass up a chance to pop by their super relaxing property when I’m down there.
Since last holiday weekend is was the official start of summer travel season, and I just wrapped up a podcast on cardiovascular health (Episode 611), I figured it’s the perfect time to talk about travel and the heart.
Travel over 40 can stress the heart and nervous system just as much as it can restore and rejuvenate them.
The difference between a stressful trip and a restorative one? Time.
Research has shown that a week or more is the optimal amount of time to lower stress and help the body rejuvenate.
Likely because you finally get into the groove of chill.
Sadly, over the years I’ve heard so many clients say it takes most of their vacation just to relax, and by the time they finally do, it’s time to go home.
So how do you find your sweet spot with the vacation days you have?
You plan ahead by taking into account what soothes your nervous system and intentionally working it into your trip.
While that may seem like a no-brainer, I can assure you many folks don’t think about travel this way in their 40s and 50s.
It wasn’t until I started traveling with my in-laws that I realized how important it is to choose flights later in the morning and avoid layovers when flying internationally because of luggage transfer hassles.
We now gladly pay extra for later direct flights, and it’s been completely worth it.
The same goes for hotel credit cards with late checkout perks if you can’t find flights that sync well and don’t want to sit at the airport for hours.
By no means am I perfect. I’m a work in progress, especially as I’ve noticed some big warning signs with myself and travel that can quickly ruin an amazing trip.
It all started with my Elonga HRV device showing terrible recovery and elevated stress levels the day after traveling.
It made me reflect on how much more my ankles and feet swell during flights than they used to.
Plus, I simply feel more on edge these days when traveling.
At first, I thought I needed more progesterone, but now I’m rethinking blaming it all on hormones.
Research on adults over 40 shows we become more sensitive to dehydration, sleeping in new environments, sitting too long, altitude changes, temperature shifts, higher sodium intake, heavier bags, and travel drama that spikes cortisol.
The result?
Feeling anxious, shaky, dizzy, lightheaded, fatigued, moody, overheated, or dealing with heart palpitations.
Sounds like perimenopause or menopause symptoms?
Yep. They tend to flare when the nervous system is taxed.
And the more your fight-or-flight system is on hyper-alert, the more intensely you’ll feel travel stress.
It’s also common for blood pressure to rise during travel as sleep routines shift, restaurant meals increase sodium intake, and dehydration and overstimulation become more likely.
Yikes. I don’t mean to make travel sound so hard on the body and nervous system.
The good news is there are things you can do to soothe your heart and nerves.
If you’re an anxious traveler, Holy basil, L-theanine (400–1600 mg), ashwagandha (800–2000 mg), and low-dose lithium orotate (1–5 mg) can be game changers.
For elevated blood pressure and heart palpitations, my go-to is magnesium glycinate (120–350 mg). Hawthorn berry is wonderful for supporting healthy blood pressure, and motherwort is a great herbal addition for those who notice hot flashes and palpitations together.
I’m also a big fan of adding electrolytes to my water while flying. Right now I’m loving Hydrate by NutriDyn since my old favorite, PRFCT Hydration, went out of business!
Topical magnesium is still one of my favorite post-travel sleep aids.
I like Living The Good Life Naturally or Sahale’s Lavender Bergamot (try this one out with 15% off DOCJ15) for the added calming scents.
I apply it behind my ears where the vagus nerve exits and to the bottoms of my feet.
If you’re easily calmed by essential oils, Campo Beauty’s Relax blend is lovely.
For jitters that show up in the gut, Chimes ginger chews are my go-to, along with the acupressure point Pericardium 6.
To find it, place the knuckle of your second finger in the middle of your wrist crease. Where your fingertip lands is the point.
Press gently for 30–60 seconds while taking deep breaths with long exhales.
Along with those tips, I also build in buffer days: one at the beginning of the trip and another after returning home.
It also goes a long way to assess your itinerary and intentionally infuse quiet time, walks, stretching, mobility work, and a little breath work to help your body reset from the day’s activities.
Taking time to slow down while traveling can help you avoid feeling like you need a vacation from your vacation.
Here’s to returning home rejuvenated,
Dr. J
P.S. My Travel N Transform is officially open for business. If you’re looking to book a trip that rejuvenates you, includes special perks beyond what hotel credit cards offer, and provides a wellness concierge to ensure your travel aligns with your healthy living goals, hit reply to this email me and tell me what you’re dreaming about.
I work on commission, so there’s no additional cost to brainstorm or book your trip with me!
