Being on the highway this week in LA visiting my two nephews and filming a podcast was the right reminder of how important it’s to stay to the basics—particularly whenever you’re away out of your regular routine. So for this version of Mark’s Should-Haves, I’m sharing my journey necessities—the issues I by no means depart residence with out to help my oral and systemic well being whereas touring.
1) Magnesium
Let’s begin with the MVP: magnesium. Journey can throw off your sleep, your intestine, and—imagine it or not—even your enamel. I have a tendency towards delicate enamel, and magnesium is one thing I by no means skip a day on.
Magnesium helps help remineralization and reduces sensitivity. I discover my sleep suffers if I miss a dose—particularly once I’m in a brand new surroundings or completely different time zone.
>> When you’re in search of a high-quality magnesium complement, right here’s one I like to recommend.
2) Air High quality Monitor
I at all times pack a transportable air high quality monitor. Resort air is normally dry and stagnant, and if there’s mould or poor air flow? My physique is aware of. Poor air high quality will increase systemic irritation, disrupts sleep, and may dry out the mouth—which is disastrous to your oral microbiome. If the air is stuffy or polluted, I’ll crack a window (if attainable) and up my hydration.
3) Electrolytes
These aren’t only for athletes—they’re essential for oral hydration too. Electrolytes (particularly magnesium, potassium, and sodium) assist your physique retain water correctly and preserve saliva manufacturing, which is your mouth’s pure protection system.
Dry mouth = extra cavities, extra plaque, extra unhealthy breath.
I at all times pack a travel-friendly electrolyte combine that’s clear, with no bizarre components.
4) Water Bottle That Filters Fluoride
I by no means drink lodge or airport water. Interval.
My journey water bottle filters out fluoride, chlorine, heavy metals, and PFAS.
Now, in case you’re new right here, let’s speak about why I filter out fluoride—as a result of I do know which may sound stunning coming from a dentist.
Sure, topical fluoride (like what’s present in toothpaste) may help strengthen enamel. However consuming fluoride—getting it systemically by your faucet water—is just not solely pointless, it comes with critical issues.
Ingesting fluoride doesn’t profit your enamel. It impacts your total physique, not simply your mouth. And that’s the issue.
Over time, systemic fluoride publicity has been linked to:
- Neurodevelopmental dangers, particularly in youngsters (see the NTP monograph for the most recent complete assessment)
- Elevated threat of thyroid dysfunction, bone points, and extra
- Dental fluorosis—a visual, irreversible marker of overexposure
For this reason I co-founded Fygg—to offer folks a greater different utilizing nano-hydroxyapatite, a biomimetic, fluoride-free mineral that remineralizes enamel simply in addition to, if not higher than, topical fluoride.
>> Discover my fluoride-filtering water bottle right here: Journey Necessities Amazon Record
5) EMF Detector
Most lodges are saturated with Wi-Fi routers, good TVs, keyless locks, and Bluetooth units—all of which give off electromagnetic fields (EMFs). I at all times deliver this compact EMF detector to test for high-EMF zones in my lodge room.
Why? As a result of rising analysis suggests EMF publicity can disrupt sleep high quality, melatonin manufacturing, and even have an effect on the blood-brain barrier. Whether or not or not the science is settled, I err on the aspect of warning—particularly once I’m making an attempt to optimize restoration throughout journey. If the EMF ranges are excessive, I’ll unplug pointless units or transfer the mattress away from scorching spots.
6) This Journey Toothbrush
This toothbrush is good. It folds up like a little bit transformer—defending the pinnacle and saving house—and has a big floor space for higher plaque removing. Plus, it’s plant-based and lasts longer than a regular brush.
>> Seize it right here: Journey Necessities Record
7) A Flossing Stick
I don’t just like the a part of flossing the place it’s a must to stick your fingers in your mouth particularly whereas touring, so a flossing stick is a must have for journey.
>> My Flossing Favorites (I linked one finances model, and one premium model)
8) Mandibular Development Gadget (MAD)
I take advantage of a customized MAD which I made, however will be made by any airway-trained practical dentist—it retains my airway open and prevents sleep-disordered respiratory, which impacts every part from mind well being to blood sugar.
>> Discover a practitioner by the Practical Dentist Listing or the listing on AADSM.org
9) Oura Ring
I at all times put on my Oura ring to trace sleep, HRV, and restoration—particularly vital when touring and navigating jet lag or late dinner with the nephews. It helps me see how issues like air high quality or magnesium have an effect on my sleep in real-time.
10) Mouth Tape + Eye Masks
Sleep high quality is every part. I pack my mouth tape to encourage nasal respiratory at night time, and I take advantage of this light-blocking eye masks from my Bedtime Necessities Record. Once you’re on the highway, lodge lighting can wreak havoc on melatonin ranges—these easy instruments make an enormous distinction.
Journey doesn’t should derail your well being. With a little bit preparation, you possibly can defend your oral microbiome, your sleep, and your long-term well being—even in a lodge room.
It’s really a privilege to land in your inbox every week. I would like this article to serve you. So—what would you like me to put in writing about? I can’t reply to each electronic mail personally, however I do learn them, and I reply to a lot of you every day.
See you subsequent week.
–Dr. B
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P.S. It feels like quite a lot of you’re interested by knowledge enamel—I’ve been getting tons of messages—so I’m engaged on a deep-dive on that for an upcoming publication. Hit me along with your knowledge enamel questions—or any subjects you’re burning to grasp higher.