As many of you know, I recently spent three weeks in Europe with my son and other family members. It was a meaningful trip for many reasons, not least of which was celebrating my son’s graduation from the University of Colorado at Boulder with a pre-med degree, summa cum laude. Proud mom moment!
Whenever I travel abroad, I pay close attention to the health culture—how people eat, live, move, and care for themselves. While I’ve been to Europe several times before, this trip revealed some new insights and shifts worth sharing. Whether you’re planning a trip or just curious, here’s what stood out.
Gluten-Free Dining Has Improved
Nearly every restaurant we visited had gluten-free options. This was a major change from previous trips, especially in places like Italy. In England, when I mentioned I was gluten-free, I was asked to sign a disclaimer before ordering certain dishes—something that’s rarely done in the U.S. For the first time in ten years, I decided to try eating gluten while abroad, supported by Pure Encapsulations Gluten and Dairy Digest. I didn’t experience any skin or inflammatory reactions, though my digestion did need a little extra support.
Food and Alcohol: Slower, Simpler, and More Balanced
In the U.S., we often hear the mantra of drinking alcohol infrequently and in moderation. But one cultural difference that stood out to me on this trip was how alcohol is typically consumed in Europe—almost always with food, which helps slow digestion and prevents blood sugar spikes. Wine, beer, or local favorites like the Aperol Spritz were enjoyed as part of a meal, not separate from it. Small bites, like olives or nuts, were commonly served alongside drinks, and both flat and sparkling water were always on the table. It was a more mindful, balanced approach to eating and drinking—one we could stand to learn from.
Smoking Is Still Commonplace
One thing that surprised me was how widespread traditional cigarette smoking still is in Europe. Unlike in the U.S., where vaping has become more common, I saw far fewer vapes and far more combustible cigarettes. The amount of secondhand smoke you encounter just walking down the street was striking. Given what we know about the long-term health risks, it’s concerning to see this trend still so prevalent. I hope this is one habit that does not make its way back into U.S. culture.
The Pharmacy Scene: Fascinating but Limited
One of my favorite parts of international travel is visiting local pharmacies. In Germany, I found a decent range of supplements, though quality varied greatly. In England, the immune support bestsellers were gummies with very low therapeutic doses. I felt proud of what we’ve built at Neuro Nutrients—formulas like Immune Support that are actually effective and backed by clinical data.
At-Home Testing Is More Accessible
I was intrigued to see consumer-friendly testing kits for things like H. pylori and iron deficiency available over the counter. While the U.S. has more restrictions on this type of testing, it raised some interesting questions about access and patient empowerment.
Better Airline Food? Yes, Really
On a flight from London to Italy, I was pleasantly surprised to find a gluten-free, protein-rich meal option. It felt like a step forward in the travel nutrition department.
Coffee Culture and Sweetener Surprises
Coffee in Europe is espresso-based, and milk—not cream—is the norm. Oat milk was widely available, which was great. What surprised me most was the absence of artificial sweeteners. Most places offered sugar in a few different forms, but non-sugar options like stevia were unfamiliar to many. When I asked, the only alternative offered was sucralose, usually kept behind the counter.
Walking Is a Way of Life
With minimal car use, walking is simply a part of the daily routine. Even on light days, we were logging 12,000 to 13,000 steps. It was a reminder of how much intentional effort is required to reach those numbers back home. If you’re traveling, pack good shoes—you’ll need them.
Breathwork for the Busy Traveler
Between trains, planes, museums, and crowds, travel can be overwhelming. I found myself relying on box breathing to stay grounded: a few seconds inhale, a longer exhale, and a pause on each end. It’s a simple tool, but incredibly helpful in high-stress environments.
Gratitude as a Health Practice
There were many moments on this trip that reminded me to pause and be thankful. Whether it was standing inside a centuries-old church or sharing a meal with family, I felt a deeper sense of gratitude—something I believe is vital to our overall health and well-being. It’s a practice I try to carry into everyday life, not just when I’m far from home.
Travel always brings new lessons, and I hope these reflections spark curiosity or inspiration in your own journey—whether abroad or right where you are.
