Planning a trip this year? Staying healthy should be a top priority. No one wants their vacation ruined by illness, especially when you’re far from home.
According to the Journal of Travel Medicine, crowded spaces like airports and popular tourist spots can increase your chances of catching a cold or flu. But don’t worry – there are simple ways to protect yourself from viruses while on the move.
We’ve compiled five easy-to-follow tips to keep you feeling great during your travels. From boosting your immune system with the right foods to other practical advice, these strategies will help ensure your holiday is memorable for all the right reasons.
Read on to discover how you can stay healthy and make the most of your upcoming adventure.
1. Why Get a Flu Shot?
Protecting yourself against the flu is crucial, especially when you’re planning to travel. The flu vaccine is the most effective way to reduce your risk of catching and spreading influenza. It works by strengthening your immune system, helping your body combat the viruses that cause the flu.
When to Get Vaccinated
The Centers for Disease Control and Prevention (CDC) recommends getting your flu shot well before your trip. Here’s why:
• It takes about two weeks for the vaccine to become fully effective
• Getting vaccinated early ensures you’re protected throughout your travels
Where to Get Your Flu Shot
Good news – flu vaccines are widely accessible:
• Many local pharmacies offer flu shots
• Your primary care doctor can administer the vaccine
• Some workplaces and schools also provide flu vaccination programs
By getting your flu shot before traveling, you’re taking a simple but powerful step to safeguard your health and enjoy your trip to the fullest. Don’t let the flu derail your travel plans – get vaccinated and travel with confidence.
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2. Outsmart Germs on Your Journey
Contagious viruses and bacteria often spread through contact with contaminated surfaces. Even a simple action like touching an airplane bathroom doorknob and then your face could lead to illness. Follow these practical tips to keep germs at bay:
Hand Hygiene is Key
• Wash hands thoroughly with soap and water, including under your nails
• When soap isn’t available, use an alcohol-based hand sanitizer
Smart Surface Contact
• Use paper towels or tissues to touch door handles and faucets
• Avoid touching your face after contact with potentially contaminated surfaces
Disinfect Your Space
• Carry disinfecting wipes to clean armrests, tray tables, and other shared surfaces
Keep Your Distance
• Maintain at least six feet of space from visibly ill individuals or those coughing and sneezing
By following these simple yet effective strategies, you can significantly reduce your risk of picking up harmful germs during your travels. Remember, a little prevention goes a long way in ensuring a healthy and enjoyable trip.
3. Keep Your Body Hydrated for Better Health
Staying well-hydrated is essential for maintaining your health while traveling, particularly when flying. Here’s why:
• Your nose’s mucous membranes are a key defense against germs
• Airplane cabins have extremely dry air
• Dehydration can dry out your nasal passages, making you more vulnerable to illnesses
How to Stay Hydrated on Your Trip
Follow these simple tips to keep your body hydrated:
• Carry a water bottle and drink regularly
• Avoid caffeine and alcohol, which can contribute to dehydration
• Pack electrolyte supplements like Pedialyte® Power Packs in your carry-on
By prioritizing hydration, you’re giving your body a better chance to fight off potential illnesses during your travels. Remember, proper hydration is a simple yet powerful way to support your overall health and enjoy your journey to the fullest.
4. Sleep: Your Secret Weapon for Healthy Travel
Getting enough sleep is crucial for maintaining a strong immune system, especially when you’re on the road. The Mayo Clinic warns that insufficient sleep can increase your risk of falling ill, making it a top priority for travelers.
Start your journey off right by ensuring a good night’s sleep before your departure. As you travel, try to stick to your regular sleep schedule as much as possible. Aim for seven to nine hours of quality sleep each night to keep your body’s defenses strong.
To improve your sleep while traveling, create an environment conducive to rest. Keep your room cool at night, as lower temperatures can promote better sleep. Be mindful of what you consume, particularly in the evening. Minimize caffeine and alcohol intake, as these can interfere with your sleep quality and duration.
In our digital age, it’s tempting to use smartphones or e-readers before bed. However, the blue light emitted by these devices can disrupt your natural sleep cycle. Try to avoid electronic screens for at least an hour before bedtime to help your body prepare for rest.
When you’re in transit, take advantage of opportunities to catch some shut-eye. Pack an eye mask and earplugs in your travel bag. These simple tools can block out light and noise, allowing you to get some rest even in less-than-ideal sleeping conditions.
By prioritizing sleep during your travels, you’re giving your body the best chance to stay healthy and fully enjoy your trip. Remember, good sleep is not just a luxury – it’s an essential part of a successful and enjoyable travel experience.
Fuel Your Body Right: Eating Healthy on the Go
Maintaining a nutritious diet is always important, but it becomes even more crucial when you’re traveling. A well-balanced eating plan can significantly boost your immune system, helping your body ward off infections and keep you feeling your best throughout your journey.
The key to staying healthy while on the move lies in focusing on whole, nutrient-dense foods. These powerhouses provide your body with the vitamins, minerals, and antioxidants it needs to function optimally. Look for fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. These foods not only support your immune system but also give you sustained energy for your adventures.
While it’s tempting to indulge in local treats and convenience foods, try to strike a balance. Enjoy the culinary delights of your destination, but also make an effort to incorporate immune-boosting foods into your meals. Foods rich in vitamin C, like citrus fruits and bell peppers, can give your immune system a helpful boost. Probiotic-rich foods such as yogurt can support gut health, which is closely linked to overall immunity.
Stay hydrated by drinking plenty of water throughout the day. This simple habit can help flush toxins from your body and keep your immune system functioning properly. If you’re visiting a place where tap water isn’t safe to drink, stick to bottled water or other sealed beverages.
Remember, eating healthy while traveling doesn’t mean you can’t enjoy yourself. It’s about making smart choices most of the time, so you have the energy and health to fully experience your destination. By following these simple dietary guidelines, along with other healthy travel habits, you’ll be well-equipped to stay healthy and make the most of your travels.
