When most people think about preparing for a cruise, their minds are filled with thoughts of packing sunscreen, swimsuits, and an extra pair of sandals. However, experienced cruisers know that a well-stocked emergency medical kit can be a game-changer on the high seas. The onboard medical centers, while reliable, are often expensive, and it’s easy to overlook the less glamorous yet crucial aspects of health when planning your trip.

Based on insights from seasoned travelers and first-hand experiences, this guide will dive deeper into the medical essentials that can help you cruise worry-free. Whether you’re new to cruising or have sailed many times before, being prepared can ensure smooth sailing—even when the unexpected happens.

Taking a power nap has many benefits for your brain, heart, stress levels, and mood. A short nap of 10 or 20 minutes in the middle of the day can do wonders for your productivity, alertness, and memory. A power nap will leave you feeling refreshed and increase your energy levels.

This article has been updated on September 2019 and is based on scientific evidence. It contains direct links to the scientific references.

Vaping is touted as a safer alternative to smoking cigarettes with fewer health issues. But despite all the hype, vaping is bad for you as it can damage your lungs. Recent study found that people who use e-cigarettes have a 71 percent higher risk of stroke than nonusers.  The American Lung Association warns that popcorn lung (bronchiolitis obliterans) is a dangerous risk of flavored e-cigraettes. The Surgeon General in the U.S warns that breathing in vape smoke can increase your risk of developing popcorn lung.

Apple cider vinegar with the mother contains important enzymes and bacteria that have many health benefits. The mother in unpasteurized apple cider vinegar looks like a cloudy sediment floating in the liquid. It is believed that vinegar “mother” contains the key elements that make raw, unfiltered apple cider vinegar a refreshing tonic that can help improve your general health.

Walking is a good exercise that has many health benefits. Daily walking helps to keep your heart healthy, manage weight, improve your digestion, and boost your mood. Even just walking for 10 to 30 minutes a day can do wonders for your body. There is also evidence to suggest that the benefits of walking can even help you live longer.

Having good blood circulation is essential to staying healthy. Improving your blood circulation helps your blood flow to all your vital organs, supplying them with needed oxygen and nutrients. You may need to improve your blood circulation if you frequently have cold feet and toes, swelling in your feet, pins and needles in your legs or arms, or get fatigued easily. Poor blood circulation could also be a cause of hair loss, dizziness, or headaches.

African black soap benefits your skin and helps to keep it healthy and eliminate germs. The benefits of using black soap on your skin also extend to helping treat acne, soothing eczema rashes, reducing oily skin, and helping to unclog pores. Raw African black soap can also be used on various types of skin including sensitive skin and skin that has oily complexion.

Having healthy bones and increasing bone density are important to prevent osteoporosis. Building strong bones is possible by enjoying an osteoporosis diet which is rich in calcium, magnesium, vitamin D, and vitamin K2. You can also increase bone density by including bone strengthening foods such as plenty of vegetables, protein, and oily fish in your diet.