Travel Wellbeing Packing Essentials for Midlife Solo Women with Chronic Illness

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When your body needs extra care, thoughtful packing becomes part of your self-care.

In this post I’m sharing a travel packing list with wellbeing at it’s heart.

I’ve used all my experience of travelling solo with Functional Neurological Disorder (FND) and being a peri-menopausal woman to give you my insights on what to pack for your comfort and wellbeing.

For me, feeling confident, calm, and happy while travelling begins with knowing I’ve packed in a way that brings peace of mind.

This isn’t your typical packing list.

It’s a wellbeing guide for midlife women travelling solo, designed to support those living with a chronic illness (physical, mental, or emotional), navigating menopause, or simply wanting to prioritise comfort and ease on their journey.

Packing isn’t just about clothes and toiletries — it’s about creating comfort, conserving energy, and carrying the small things that help you feel secure, cared for, and ready to enjoy your trip. This is especially important when travelling solo, because you have only yourself to rely on for comfort.

Use this list as inspiration. Adapt it in a way that works best for you — take what resonates, leave what doesn’t, and focus on what helps you feel your happiest and most confident while away.

Health Essentials for Peace of Mind

First, let’s get to the basics for chronic illness travels.

Medications — pack extra in case of delays, keep in original packaging, and keep them in hand luggage (you don’t want any medication going on their own little holiday).

❗Important: Medication should stay in its original packaging to clearly show the name, dosage, and that it’s prescribed to you. This helps avoid problems with customs, airport security, or medical care abroad, and prevents mix-ups if you take multiple medications.

Medical documents — condition summary, medication list, emergency contacts.

Keep them clearly organised in a folder so you always know where they are. I suggest you have both a digital and hard copy.

Travel insurance papers — with medical coverage. If you’re unsure about travel insurance for pre-existing conditions, read here.

Pill organiser — I don’t personally have any medication, but I know some travellers that do and they swear by having a travel pill box to keep medication on track.

It can be especially easy to forget pills when your normal routine is disrupted (but don’t transfer medication until you arrive at your destination for the reason stated above).

First aid kit — plasters, antiseptic wipes, pain relief, thermometer, bandages.

Face masks & hand sanitiser — for hygiene and peace of mind.

Any medical essentials – for me it’s support bandages for my knees.

Tiger Balm — my travel must-have for muscle aches.

I even use tiger balm on insect bites to calm them down — a tip I learned from a Malaysian woman. Weirdly, it seems to work!

I also find White Tiger Balm is lovely for rubbing on your temples to help with headaches, stress and sleeping.

Supplements & Vitamins (if part of your routine)

I take:

• high quality turmeric – for joint pain and inflammation
• Omega-3 Fish Oil for joint pain and inflammation
• a good probiotic for digestive health
• Lions Mane Mushroom tincture for brain health, cognitive function and nerve regeneration.
• Turkey Tail Mushroom tincture for immunity.

Note on Turmeric: There’s a lot of poor quality Turmeric supplements on the market, I specifically chose the Turmeric Extract Complex by Hey Nutrition as it’s rated highly and contains black pepper extract, vitamin D and vitamin C which helps the absorption of turmeric. Read about it here.

Mogo Farm Functional Mushroom Tinctures – high quality mushroom tinctures made in Derbyshire, UK.

Functional mushrooms such as Lion’s Mane and Reishi have been used for centuries in traditional medicine for their powerful balancing and restorative effects.

Moga Farm produces high-quality mushroom tinctures made from mushrooms carefully grown and extracted in the UK, ensuring maximum potency and purity.

When I travel, I take the Lions Mane (for my nervous system) and Turkey Tail (for immunity) . They also have a 5 Mushroom Blend tincture.

Moga Farm are great at providing advice as to which mushroom tincture will suit you best.

One bottle costs about £28 and last 2 months, so very good value.

➡️ Learn more about Moga Farm

Comfort & Energy Management

Ensuring you feel comfortable both whilst travelling and at your destination is essential for conserving energy, so you can make the very best of your solo adventure.

Neck/travel Pillow — there are many travel pillows on the market, however, my trusty one has lasted years, like a baby with a blanket — comfort item number one!

Compression Socks — essential for flights that are longer than 4 hours.

When you’re flying, compression socks aren’t just about comfort — they can literally save your life. Sitting for hours in a cramped space slows circulation, which can lead to swelling, leg heaviness, and in some case dangerous blood clots.

Experts recommend that for any flight over 4 hours, you should wear compression socks.

I also find that compression socks help with my general leg heaviness, a symptom I have related to FND, thus sometimes I wear them in everyday life so my legs feel lighter.

My favourite compression sock brand is Vim & Vigr.

Vim & Vigr compression socks feel great! They are so much easier to put on than cheaper pairs I’ve tried due to graduated compression. They also come in funky, fun designs that make them feel less “medical” and more like a style choice.

➡️Discover Vim & Vigr here.

I also like Not Your Grandma’s compression socks for their pretty designs (UK based company). I’ve not bought from them yet, but I love the designs and I’ll be purchasing in the near future.

Lightweight Blanket, Wrap or Shawl

My shawl comes everywhere with me. It’s great for warmth and sun protection. Also, in all honesty, it’s also a comfort thing – when I wear it I feel grounded.

I don’t travel with a blanket, but there are some great lightweight travel blankets available.

Eye mask — for flights or light bedrooms.

I use two:

• an airline freebie for naps and soothing my eyes
• a Nidra blackout mask for proper sleep — I’m like a budgie, I need complete darkness to sleep! The Nidra eye mask does just that.

Loop Earplugs — soft, comfortable and reusable.

Loop earplugs aren’t the cheapest ear plugs around, but they’re one of the best.

There are different types available for light or heavy noise reduction, so they are great if you just need to reduce sensory overload but not block out sound completely.

💡Tip: make sure you choose the right level of noise reduction for you. There’s nothing worse that thinking you have bought earplugs to block all noise, when you have only bought light noise reduction.

They also come in different colours, including gold! I have black.

Noise-Cancelling Headphones

Headphones aren’t just for music: I use them for audiobooks and meditations, especially during long travel days.

🌸 Tip: downloaded meditations to listen to on flights. I really like whiling away a flight being bathed in soft voices and gentle music, cocooned in my own little world above the clouds.

My headphones are Audio-Technica M50xBT2. I bought them 3 years ago and they’re still going strong.

Reusable water bottle — hydration is essential. I had a foldable water bottle which was so great. I lost it and need to replace it!

Mobility aids — folding cane, walking poles and mobility aids if needed.

Heat/cool packs — this FlexiKold Ice Pack is foldable so you can wrap it around any part of your body.

Alternatively, Monica Lynne (MS Digital Nomad) recommends ReLeafpack for soft, flexible and long lasting cold relief.

Small massage ball — perfect for myofascial and deep muscle relief.

I’ve been using massage balls for years and I take them everywhere with me. I do all sorts with them – place the ball under the problem area, lie down and feel the muscle relax, massage into acupressure points and sit on it for releasing pelvic tightness.

After a long journey, it’s often one of the first things I do!

My yoga teacher often does sessions using a massage ball and they are always effective for relieving tension.

Stretch/resistance band — perfect for gentle exercise on the go.

Yoga Mat & Block — foldable and travel friendly.

This Eke cork folding yoga mat was a great find – it folds away into my luggage and I use the tote bag for storage.

I also have a lightweight YogaMatters block. I didn’t used to travel with a block, but due to recent problems with my knees this has become essential for me.

Snacks & Digestive Health Tips

Having a happy tummy when you travel is so important.

Digestive aids — constipation was a big issue for me – literally every time I took a flight! Now I always carry:

• Fruit & Fibres — natural high fibre supplement.
• Flaxseed — I add it to stewed apples/pears for my breakfast or simply mix with warm water. It’s vert effective! You can also add it smoothies etc. I have this daily and it’s widely available in most countries.
• Prunes, dates & figs!
• Water

I no longer use the Fruit & Fibres because I can manage digestion with flaxseed, diet and water, but I still carry them (just in case) and they’re a much better option to laxatives.

Healthy snacks — I always carry healthy snacks with me such as nuts, dried fruits and rice cakes. I try to maintain an anti-inflammatory diet of no gluten, dairy and sugar, and this can be tough when travelling so some emergency nuts is a great idea.

Travel-friendly snacks and digestive aids can help maintain energy, prevent digestive issues, and enjoy stress-free meals while travelling solo.

Body & Mind Care on the Go

Essential Oil Travel Roll-on

I love this Neals Yard Remedies to Roll – Travel. It’s a blend of bergamot, neroli, rosemary and clary sage which is revitalising and promotes a feeling of calm during your travels. It’s always in my bag.

It’s a great refresher on a long flight or when you just need a little uplift.

Essential oils – I often carry with me lavender, tea tree and geranium oils.

• Lavender – Calming and soothing. Great for stress relief, better sleep, and easing headaches or mild skin irritation.
• Tea Tree – Antibacterial and antifungal. Useful for treating cuts, insect bites, and fungal infections.
• Geranium – Balancing and uplifting. Supports emotional wellbeing and can also help regulate hormones and reduce inflammation.

CBD Oil – Natural Support for Anxiety and Balance

I’ve been using CBD oil regularly for about a year, and it’s made a real difference. It helps calm my nervous system, ease anxiety, and support deep, restorative sleep.

I noticed the benefits within just a few days, and I’ve since recommended it to a few friends who now swear by it too.

When I was just coming out of depression and searching for ways to help myself, CBD oil helped calm my nervous system enough for me to finally start doing the deeper emotional work to begin healing.

I personally use Supreme CBD oil, and I’ve been really impressed by its quality.

➡️ Learn more about CBD oil here

❗Very Important Travel Warning: CBD oil laws vary widely from country to country. Before travelling, always check local regulations — in some places, even CBD products with no THC content can be restricted or illegal, and classified as cannabis! If you’re not 100% sure, don’t travel with it!

Emotional Wellbeing While Travelling Solo

Journal or notebook — It can be helpful to carry a notebook. It’s a quiet space to capture thoughts, reflect on experiences, and process emotions while on the move. Personally, I find writing helps me stay mindful, grounded, and connected to my journey.

Comfort item — scarf, photo, grounding object. I carry a smooth rose quartz crystal from Sri Lanka — I carry it everywhere, it’s tactile and calming for me.

Technology & Travel Tools

Kindle — Your portable library
Light & compact. You can load it up before a trip with a mix of inspiring reads, travel guides, and a few comfort books for slower days.

Medication reminder app (if needed) – MyTherapy receives good reviews.

Portable charger/power bank – whether you’re navigating with Google Maps, taking photos, or listening to music, keeping your devices charged gives peace of mind.

Calming apps — Apps like Headspace and Calm can be great travel companions for managing stress, supporting sleep, or easing anxiety on the go. I personally don’t use these, but I know many people love them.

Translation app — handy for pharmacies or doctors abroad.

Clothing & Footwear for Comfort & Versatility

Supportive, Comfortable Shoes

Good shoes can make or break a trip.

I love Birkenstocks for everyday wear in hot countries — they’re breathable, supportive, and easy to slip on and off. Perfect for exploring, relaxing, or wandering to a café without your feet overheating.

For general day wear, especially when I’m walking a lot, I opt for barefoot trainers or boots. They keep my feet strong and comfortable while allowing for natural movement. I may soon experiment with some barefoot sandals.

I have a pair of Vivo barefoot boots and PureStep barefoot trainers.

➡️ See my post on barefoot shoes for more details.

Merino Wool Clothing – breathable, lightweight and quick drying travel clothes

A few years ago, one of my favourite travel bloggers — The 5 Kilo Traveller — raved about Merino wool clothing. At the time, I wasn’t convinced…but now I’m a complete convert.

Merino wool is lightweight, breathable, sweat resistant, odour-resistant, and quick-drying — the perfect fabric for travel. You can wear it several times without it getting smelly, and when it does need freshening up, a quick rinse and it’s dry again in no time.

Merino wool clothing keeps you cool in the heat and warm in the cold, making it ideal for changing climates.

Merino pieces also mix and match beautifully. My personal travel staples include Merino wool knickers (I won’t model them!), socks, two pairs of trousers, T-shirts, and a cosy hoodie. I’m likely to buy some more items soon.

(Full post on my Merino travel staples coming soon!)

Where did I buy my Merino Travel Clothes?

Dilling – I purchased my Merino clothes from Dilling – a Danish family brand known for its soft, sustainable merino wool clothing. All dyeing is done in their own eco-certified Danish dyehouse using gentle, chemical-free dyes, and garments are sewn in Europe under fair conditions.

Delivery from Denmark to the UK was within a few days and I returned a couple of items which was straightforward.

➡️Learn more about Dilling here.

I also really like Unbound Merino (US based) for their classic designs. I placed an order to be delivered in the UK, but was informed that they had sold out – that’s how popular they are…

Last, but not least – my most important item! Gloria my coffee pot!

I’m a grumpy middle aged woman if I don’t get a decent morning coffee so my coffee pot, Gloria comes everywhere with me.

Why’s my coffee pot called Gloria? Why not?!

I’d Love to Hear From You!

Do you have any travel packing items you can’t do without?

Have you travelled solo with a chronic condition? Or are you thinking about it?

Feel free to share your thoughts or experiences in the comment section below.

If this post resonated with you, please consider sharing it with someone who might need this kind of encouragement.

More Travel Gear

Best Barefoot Shoes for Travel with Chronic Illness: Why I Love Vivo Barefoot

Related Blog Posts: Chronic Illness Travel

Chronic Illness Travel Insurance: Comparing Staysure & Avanti for Pre-Existing Conditions

Travelling Solo with Functional Neurological Disorder (FND): From Fear to Freedom

Solo Travel with Chronic Illness: How to Reclaim Yourself at Midlife

The Unexpected Benefits of Travelling Solo with a Chronic Health Condition

A Destination Checklist for Women Traveling Solo with a Chronic Health Condition

On being a Digital Nomad with MS: An inspiring interview with Monica Lynne

Sri Lanka for Women with Chronic Illness: A Calm, Restorative Destination for Midlife Solo Travellers

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Are you struggling to decide on a destination for your solo adventure?

Let me help you: download my supportive Destination Checklist

Traveling solo with a chronic condition can be incredibly empowering – but only when it aligns with your current health capacity and limits.

Orchids to Olives

Journeys of self-discovery, wisdom, healing and friendship