Because you’re reading a Lyons’ Share post, I know you already do a lot for your health. I am guessing that you have your health routines and products and foods and tools that make you feel your best (and so do I!). And we would like to think that going to the hospital would be one of the healthiest places we could go … so healthy that we don’t even have to think about what to bring. Unfortunately, that’s not always the case. Whether you’re heading to the hospital to give birth, undergo a scheduled surgery, support a loved one as a caregiver, or recover from an unexpected illness, one thing is for sure: the hospital environment isn’t exactly designed with optimal vitality in mind. Between sleepless nights, processed cafeteria food, bright lights, beeping machines, and the stress of the unknown, it can feel like your wellness goals are the first thing to go out the window. (Of course, I am grateful for hospital care when needed!! And very much not saying you should not go to the hospital if you need to. That said, I want you to feel as well as possible, even when there!).
For many people, hospital stays come with disrupted routines, limited access to nutrient-dense food, and restricted movement — all of which can weaken immunity, delay recovery, and add unnecessary discomfort. Even well-meaning snacks or meals brought by friends and family often consist of sugar-laden “comfort food” that leaves you feeling sluggish rather than supported. And let’s not forget the common side effects like constipation, dehydration, and poor sleep that often accompany time spent in medical settings.
But here’s the good news: with a bit of intention and preparation, you can take your health into your own hands — even within the walls of a hospital. Whether you’re packing for yourself or a loved one, bringing a few key items can make a massive difference in how you feel during and after your stay. This post is your guide to packing a hospital bag that supports your body, mind, and recovery, with nutrient-dense snacks, targeted supplements, and comfort tools that help you feel more like you. I encourage you to read through it now, even if you don’t have a hospital visit planned, and think about some of the things that you would love to have. Maybe even save this post or make a note on your phone with a few essentials you don’t want to forget. Worst case – you never use it. Best case – you’re prepared with what you need to make your hospital stay as truly healing as possible!
One more note before we start: because I’ve never given birth, I consulted with many people who have! Their inputs are included here, and one of the major contributors to this post is Rhiannon, a member of The Lyons’ Share team who offers toxin-free living consultations! Whether you’re looking to minimize toxic exposures at the hospital or in day to day life, I highly recommend a session with her, which you can book here!
What to Bring for Any Hospital Stay
1. Nutrient-Dense, Anti-Inflammatory Snacks
Let’s face it: hospital food is rarely known for its nutritional value. I do think this is getting slightly better and have been pleasantly surprised at the last few hospital menus I saw while visiting patients, but it still leaves a lot to be desired. While you may not have full control over meals, you can bring portable options that support your health and make you feel more like your normal, healthy self.
What to pack:
- Shelf-stable protein: Epic bars, turkey jerky sticks, , wild-caught tuna packets, collagen protein packets, healthier protein bars like No Cow, Balanced Tiger, Feel, or BTR.
- Nuts and seeds: almonds, pistachios, macadamias, or trail mix with no added sugar (ideally without seed oils as well). My favorite option is these.
- Clean crackers: Flackers, Fat Snax crackers, or Simple Mills crackers.
- Healthy fats: almond butter, peanut butter, or coconut butter packets, or olive packets.
- Munchy snacks: dry roasted edamame, freeze-dried vegetables, seaweed snacks, or healthier popcorn. I’m not sure if these are “munchy,” but I love Poshi marinated vegetable packets for on the go!
- Healthier sweets: chocolate like Hu Kitchen or Theo, organic fruit jerky, or cookies like Alyssa’s or High Key.
When food is unpredictable, these nutrient-dense snacks can help you stay grounded and avoid the blood sugar rollercoaster. Do you need to bring all of these? Absolutely not. Choose 2 or 3 from the list that would serve you best, pack them up, and move on.
2. Comfort Items to Help You Rest and Recharge
Sleep and rest are crucial for healing—yet hospitals are full of bright lights, noises, and uncomfortable chairs. Bringing your own comfort tools can make a huge difference.
What to pack:
- Travel pillow like this one or your favorite small pillow
- Eye mask and earplugs
- Lightweight blanket or shawl
- Blue light blocking glasses (for evening screen use and to help you wind down in a dysregulated environment)
- Calming essential oils (like lavender or frankincense)
- Topical magnesium spray for aching joints or muscle tension
- CBD mints for relaxation, or balm (if allowed) for sore joints or surgical sites – Use code THELYONSSHARE for 15% off
- Breathwork app like Othership
- Calming audio or meditation tracks, or a meditation device like Muse (Use code THELYONSSHARE)
- Journaling notebook
- Affirmation, positive quote, or Scripture cards
- Downloaded podcasts, meditation tracks, or comfort shows
Remember, your nervous system sets the tone for how your body handles stress, inflammation, and healing. Making your space feel even a bit more relaxing can speed recovery.
3. Supplement Support for Recovery and Energy
You likely won’t be taking your full supplement protocol in the hospital, but a few targeted choices can make a big difference. These are the 4 supplements I would personally prioritize in a hospital stay if I could only have a few! If you are the patient, please check with your medical team to ensure these are fine given the treatments you’re undergoing.
What to pack:
- Magnesium: a stay in the hospital is likely to bring about constipation or anxiety, or both, and magnesium is a gentle way to alleviate these. To remedy constipation, I would suggest citrate; for nervous system balance, l-threonate, and if you want a blend of both, glycinate. All of my favorite formats of magnesium are available to you at a discount through my Fullscript dispensary here.
- Vitamin D: especially important if you’re inside all day! Available in my general supplement recommendations on Fullscript here.
- Probiotics: if you’re on antibiotics or your digestion is thrown off, a probiotic will likely benefit you. Time it appropriately with antibiotics you are given. My top probiotic recommendations are available to you at a discount through my Fullscript dispensary here.
- Collagen: shows significant wound healing and surgical recovery benefits in research, so if this applies to you, load up!
Remember: Double-check with your medical team before taking supplements around surgery or medication.
4. Hydration That Actually Works
Dehydration is incredibly common in hospitals, whether from medications, dry air, or simply not having enough access to good water. And plain water doesn’t always cut it – hydration-wise or taste-wise!
What to pack:
- Reusable stainless steel or glass water bottle. Try this Lifefactory glass bottle with protective covering, or for bonus filtration, this one is great!
- Electrolyte packs: will help support hydration and energy, and maybe even make drinking water more pleasant. Unless you know a specific electrolyte imbalance you’re aiming to correct, start with Ultima Replenisher. If you know you need lots of sodium, try LMNT, and if you need something in the middle, I love Re-Lyte.
- Herbal teas (ginger, chamomile, peppermint are all great options). This one may be soothing and calming!
5. Immune & Cleanliness Support
Hospitals are germ-heavy environments. Supporting your immune system and practicing safe hygiene can help you stay healthy.
What to pack:
- Natural hand sanitizer (alcohol-based but free of endocrine disruptors, like this one)
- Beekeeper’s Naturals propolis spray, nasal spray, or vitamin C packets for immune support (Code THELYONSSHARE for 25% off)
- Vitamin C, zinc, and elderberry lozenges
- Wipes (for adults and kids!) for cleaning up, especially if you’re not able to shower
6. Admin & Advocacy Tools
Especially for caregivers, staying organized reduces stress and ensures the best care.
What to pack:
- Plans for treatment, including birth plan (print a few copies!), recovery preferences, and important medical warnings
- ID, insurance card, and any hospital forms
- Copy of most recent lab work and any labs relevant for hospital stay
- Folder for paperwork, prescriptions, discharge notes
- Notebook or app for tracking questions and doctor updates
- Medication list and allergy summary
- Extra-long phone charger (outlets are never where you need them!)
7. Clothing and Toiletries
Staying comfortable and feeling fresh are important to well-being, even when you’re in the hospital!
- Soft, loose clothing that won’t irritate incisions like this for women or this for men
- Organic cotton underwear
- Compression socks to support recovery and blood flow, especially if laying for a long period of time
- Dry shampoo
- Liquid body soap
- Toothpaste and toothbrush
- Aluminum-free deodorant
- Fragrance-free lotion
- Lip balm
- Refreshing face mist
8. If you are preparing to give birth (congratulations!), a few more things to consider:
- For Mom:
- Organic cotton slippers + grippy socks to move around safely
- Robe or nursing-friendly gown for easy feeding + comfort
- Organic postpartum undies and pads
- Peri bottle and witch hazel pads to soothe the perineum or C-section area
- Organic nipple balm
- Reusable nursing pads for early breastfeeding support
- Shower Outfit (in case shower labor is desired)
- For Baby:
- For Dad, Partner, or Support team:
- Change of clothes (2–3 days)
- Deodorant
- Toothbrush, toothpaste, and other toiletries
- Book or downloaded podcasts
- Swim Trunks or Swimsuit (in case shower support is needed)
- Camera or phone for capturing moments
⚠️ Bonus: What NOT to Pack
Sometimes less is more. A few things to leave behind:
- Supplements that interfere with anesthesia (always check first!)
- Anything you’d be stressed about losing or don’t have copies of at home
- Overly fragrant products in shared rooms
- Heavy items that make the bag overwhelming
Final Thoughts
No one hopes to spend tons of time in the hospital, and no one expects it to be quite as comfortable as being at home. But with some planning and a few well-packed items, you can support your body, your mind, and even your sleep in a high-stress environment. Whether you’re the patient or showing up for someone else, your health matters too. So pack smart—and don’t forget to take care of you.
If you found this helpful, share it with someone preparing for an upcoming procedure, birth, or caregiving season. You deserve to feel supported, no matter where you are! And if you want direct guidance on this or any other health goal, book a free consultation – our team can guide you through bioindividual strategies based on your goals and health history.
*Note that many links in this post are affiliate links, which may give The Lyons’ Share a small commission. All links are ensured to give you either the same price or a discounted price and come at no added expense to you.
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️ Want to hear about this topic in audio format? → Check out the podcast episode here!
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