Take Charge of Your Health - The Road Well Traveled...
Travel brings power and love back into your life.
- Rumi
Many times the holidays are a time to get away, relax, decompress, explore, and have a blast (with or without family!) If you’re feeling overwhelmed, stressed, or stuck in a rut, it may be time to pack your bags and head out on an adventure. Travel is a powerful tool that can positively impact both our mental and our physical health. Our brains thrive on new experiences and travel offers new sights, scenery, sounds, tastes, cultures, and perspectives. This excites our senses and triggers dopamine and serotonin, (the body’s natural chemicals), that can boost our sense of health and well-being. By getting out of our comfort zone and navigating new experiences, travel can also help us develop our resilience and coping skills, and boost our confidence and ability to adapt.
At the same time, travel can often bring its own set of challenges -- Crowds, delays, or worse yet cancellations, jet lag, lost luggage, unfamiliar environments, and disruptions to our routine are all part of the deal whether traveling in the U.S. or internationally. Here are some travel tips to help make your time away the best it can be – fun, safe, and healthy.
Health & Wellness
Talk with your physician to discuss any vaccines/immunizations or medical treatment you may need. Make sure you are up to date on your COVID and flu vaccines. If you do need to get vaccinated, do it about 4 weeks before you travel so you have plenty of time to recover from any side effects.
Mask up in close quarters such as on flights, buses, and subways.
At least 1 to 2 weeks before you leave, be sure to order prescription refills, contact lenses, and medical supplies so you have enough of them for your trip.
Check to see if your health insurance plan will cover medical emergencies in the places you will be visiting.
Keep your prescription medications with you in your carry on, purse, or backpack.
On your travel day, doctors suggest you do not nap when you arrive. Whether you arrive early or later in the afternoon at your destination, keep moving, stay outdoors if possible, get lots of fresh air, hydrate and be sure to get some solid nutrition before you go to sleep. Go to bed early that first night.
During your travels, try to consistently get 7-8 hours of sleep. Traveling can be hard on the body, especially if you have to adjust to different time zones. Although you may want to push yourself to see and do as much as you can, remember exhaustion increases your chances of illness and injury.
Bring an eye mask to block out light when you need to sleep.
Pack a first aid kit with over the counter products that may be hard to find if you are traveling abroad. Ibuprofen, antihistamines, motion sickness medications, digestive aids, and decongestants may come in handy.
Constipation can be prevalent when travelling. To help with this, get daily exercise, drink water and herbal teas, and eat foods high in fiber such as raw fruits, leafy vegetables, and bran. If that fails, try a laxative or stool softener.
To reduce the risk of blood clots on long flights flex and circle your ankles, do not cross your legs, take walks to the bathroom, stay hydrated, and consider wearing compression socks.
Washing your hands often with soap and warm water is one of the easiest things you can do to avoid getting sick while traveling. Also use a hand sanitizer and avoid touching your eyes, nose, and mouth.
Be sure to pack sunscreen with an SPF of at least 30, long-sleeve shirts, long pants, a brimmed hat, and sunglasses.
A good resource for travelers is: Centers for Disease Control and Prevention’s latest information for travelers.
Exercise & Fitness
If you typically do not exercise, try to get in shape before your trip by taking walks, once or twice a day. If you are travelling from one destination to the next (versus sitting on a cruise ship), chances are you will be doing quite a bit of walking so you want to build up your stamina over time before you leave.
If you regularly work out and want to stay in shape over your vacation, long walks, hikes, biking, and swimming can help keep you in shape while traveling and burn off some of those calories from your delicious meals.
Be sure to wear comfortable shoes that you have already broken in.
Nutrition & Hydration
Dehydration can cause fatigue, headaches, and in severe cases, serious health problems. Be sure to take a water bottle with you and drink plenty of water throughout the day.
Try your best to eat healthy with plenty of proteins, fruits, and vegetables. Protein helps you resist infection and rebuilds muscles. Mangoes, blueberries, papaya, and blackberries are hydrating and full of minerals and vitamins specifically, vitamin C which supports a healthy immune system while you are on the go.
Pack up healthy snacks such as fruits, protein bars, and nuts.
Consider taking supplemental vitamins.
Bottled water (versus tap water) is always recommended.
Safety and Communications
It is wise to keep a copy of your passport and your driver’s license (or another form of identification). You can scan these documents and also print out a hard copy to carry with you. Since your passport may be the most valuable thing you carry when traveling abroad, be sure to have a digital copy to help make the process of getting a replacement easier should it become necessary.
Avoid carrying or wearing expensive jewelry.
Be sure to check with your cell phone provider about international calling/texting plans as you don't want to come home to unexpected charges.
Ensure you have the proper type of plug and voltage converter for your electronics (cell phone, computer, hearing aids, etc.).
Make sure your phone has the “find my phone" application.
Keep your mobile devices charged.
Tell someone you trust about your travel plans, your day trips, and provide an emergency contact telephone number.
Even if your hotel has strong security systems, make your room safe by locking and dead-bolting the door and keeping your windows shut and locked.
Pickpockets, scammers, and petty theft are much more common in foreign countries than you may expect. It is important to remain vigilant while in public spaces and be sure to wear your purse/backpack on the front of your body when using public transportation.
Never carry your valuables (passport, wallet, cell phone…) in your back pockets.
Keep your luggage and personal belongings in your sight at all times.
Posting photos or checking in with friends on social media advertises your absence away from home; it is best to wait until you return home to share your adventures.
In the event of a lost or stolen travel document, contact the local U.S. Embassy.
Money Matters
Notify your credit card company and bank of your pending international travel so transactions are not denied.
Bring contact information for your credit card companies and banks in the event your card is lost or stolen.
Check with your bank or credit card company regarding foreign transaction fees. Again, you don't want to come home to unexpected charges.
Take only the credit cards and debit/ATM cards that you plan to use while traveling
Consider opening an account with an international bank or credit card company if you intend to travel for an extended period so you can use local ATMs.
If you need to withdraw large amounts of cash, leave most of it locked up safely in your hotel and carry only what you need for the day.
Don’t keep all of your money in one place. Keep cash and credit cards in two or three different places so that if one is stolen you are not left empty-handed.
Cross-body bags are safer than shoulder or hand bags. Consider a bag made with travel-friendly features such as slash-proof straps, RFID blockers, and locking zippers.
Although travel is proven to be healthy for our minds and bodies, it is best to take precautions that will help you stay safe and enable you to focus on the joy and excitement of exploring new places. Safe travels and Happy Holidays!