Stay Healthy on Vacation
When you're leaving for vacation, one of the last things on your mind is your health—you're too busy packing, wrapping up stuff at work, and making arrangements for the neighbor to feed Fluffy while you're away. But after investing so much time and money in your getaway, you don't want it ruined by throwing out your back schlepping luggage or sniffling through a newly acquired cold. And if you can indulge without gaining 10 pounds, that'd be nice too. Not to worry. Our guide to healthy travel will tell you how to eat well, avoid stress, stay safe, and travel comfortably, no matter where you're headed.
1. Scatter long weekends through the year
It goes without saying that vacations zap stress and make us happy, but it turns out that simply looking forward to your next trip may bring the biggest smile to your face. Dutch researchers found that people with upcoming vacations scheduled were happier than those without a trip booked, but happiness levels of the two groups were about equal after the travelers returned. It may be the anticipation of upcoming travel that accounts for its mood lift, which means that taking a few short weekend excursions throughout the year could make you just as content as a pricier 2-week jaunt.
2. Fill up on yogurt before you leave
Take the right probiotics—healthy bacteria found in foods like yogurt or kefir, or in supplements—which may help reduce gas, bloating, and diarrhea. These annoying issues can crop up on vacation because many of us consume less fiber and exercise less on holiday than we do at home. A study in the found that people taking certain probiotics had fewer diarrhea symptoms after 3 days than those who didn't take them.
Get your dose in pill form, suggests Steven Lamm, MD, a clinical assistant professor at New York University: "One capsule of the brand Culturelle has about 10 times more probiotics than fortified foods." Start popping supplements a few days before your trip.
3. Bring a natural jet-lag fighter
Crossing a few time zones on your vacay? Melatonin supplements may help your body adjust. Your body produces this circadian rhythm–setting hormone naturally (it's what helps you feel sleepy at night and awake in the morning), but traveling can throw your internal clock off. In a one study from the journal Sleep, researchers found that people who took as little as 0.3 mg of melatonin got about a half-hour more snooze time.
4. Pack a mini first aid kit
Whether you're exploring the Grand Canyon or loafing around in Aruba, you'll be grateful you brought your own supplies if you start feeling under the weather. Here's what Mary D. Nettleman, MD, an infectious disease specialist and professor of medicine at Michigan State University, recommends you have on hand:
Any prescription meds you take. Pack them in your carry-on luggage, and always in their original container. Bring more than you think you need, just in case.
Bug repellent, especially if you're going hiking or to a country where malaria is a risk. Pick one that contains DEET for maximum protection. Include topical cortisone cream for rashes and bites.
Sunscreen and lip balm. Choose SPF 15 or higher. Include body lotion containing aloe to soothe burns.
Diarrhea remedies. If you're traveling to a developing country, take along loperamide or Lomotil. Ask your doctor about a prescription antibiotic to be taken at the first sign of diarrhea.
Miscellaneous items: It's a good idea to always pack an OTC pain reliever, bandages, tweezers, scissors, laxatives, and a thermometer, as well as tampons or pads and medication for yeast infections if you're traveling abroad.
5. Don't haul a back-breaking suitcase
Instead of one jumbo bag, distribute your wares into a couple of smaller ones, and check as many as your airline permits. Distributing luggage into smaller suitcases instead of one mega one helps you balance the weight better, so they're less likely to strain your back and shoulders. (Plus, a huge overstuffed suitcase is likely to cost you extra fees at the airline check-in counter.)
When stowing your carry-on luggage, stand straight and away from the overhead compartment, suggests the American Chiropractic Association. Whenever possible, place heavier bags under the seat in front of you to avoid lifting them over your head.
6. Splurge on an inflatable pillow
Got back pain? Position a pillow in the gap between the small of your back and your airplane seat. This will counteract the tendency to slump and decrease the risk of in-flight back pain. Once you've taken off, perch your feet on your carry-on bag on the floor. This will bring your knees above your hips, which takes pressure off your lower back.
Another helpful tip: Angle overhead vents away from you: Cool air can stiffen your neck and shoulder muscles, says Steven Conway, DC, spokesman for the American Chiropractic Association.
7. Stretch out every 2 hours
It may annoy your fellow fliers if you don't have an aisle seat, but getting up to stretch your legs regularly is good for your circulation. Studies show that sitting motionless for several hours—whether in a plane or a car—increases your risk of developing deep vein thrombosis (DVT), a condition in which blood clots form in your legs. In rare instances, the clots can be fatal.
So walk around or at least stand every couple of hours. For an easy circulation-revving exercise at your seat, point your toes down (heels up), then raise your toes up toward your knees so that you're flexing your calf muscles, suggests Rebecca W. Acosta, MPH, executive director of Traveler's Medical Service in New York City.
8. Brown bag your food
You never know what greasy airport or roadside rest stop options await you, so prepare for the worst with your own DIY meal. For the plane, pack a whole-wheat sandwich, a bag of trail mix, easily portable fruits like apples and bananas, etc.
For car trips, tote a small ice chest filled with similarly nutritious fare. If you do hit up a roadside stop, stay away from fried items and fatty condiments such as mayo and oily dressings. Grilled chicken sandwiches are okay if you hold the mayo. Ordering a salad? Get the dressing on the side, and dunk each bite in it to shave empty calories off your meal.
9. Pack your car the night before
If you're leaving in the morning, pack up your car at night. Fluids pool in your spinal disks while you sleep, making your lower back taut and sensitive to irritation when you first wake up. Before getting into the car, take a short walk to loosen your leg muscles, and be sure to stretch, advises the ACA.
Don't worry about making good time at the expense of taking frequent breaks, either. Prevent that drowsy driving feeling by stopping every 2 to 3 hours to stretch and walk around; both will give your energy levels a much-needed bump.
10. Make your hotel room feel homey
If you have trouble nodding off away from home, bring a touch of it with you. Packing your own pillow or blanket can help. Also, consider bringing some chamomile tea bags. The herb can help take the edge off a stressful journey by relaxing a tense mind and sore muscles, according to clinical herbalist Douglas Schar, PhD. It also has a sedative effect, so you'll be able to get a good night's sleep.
11. Lather up often
Wash your hands frequently while you fly—especially after you use the restroom. (One survey found that 22% of passengers left airplane bathrooms without scrubbing up. Ickkkk.) Airplanes are already high-altitude incubators for cold-causing viruses. Thanks to close quarters and recirculated air that dries out protective mucous membranes, 1 in 5 airline passengers develops cold symptoms within a week of flying, found a study from the University of California, San Francisco.
Even four-star resorts aren't immune to germs: One study from the University of Virginia Health System found that hotel rooms were teeming with bugs. To avoid catching a cold or worse during your getaway, wash your hands often and bring some alcohol-based hand gel too. It's hard to avoid cold viruses on hotel remote controls and light switches, so send those germs down the drain before they ruin your good time.
12. Act like a fire marshal
When you arrive at your hotel, we know you just want to plop down on that fluffy king-size bed—not think about safety hazards. But spend an extra 3 minutes to inquire about fire exits, alarms, and sprinkler systems, says Acosta (it's not like hotels are fire- and floodproof). To be safe, always lock your door, and avoid first-floor rooms, which are too easily accessible from outdoors.
13. Put exercise on your itinerary
Trust us: You'll be happier and feel healthier if you squeeze in some activity while you're away—and exploring a new city on foot definitely counts. If you're in more of a resort-type setting, take advantage of the hotel gym or swimming pool (even most small hotels have fitness centers now). If you don't want to spend precious vacation time in your hotel gym, get out and try something new. Depending on where you're staying, you might want to try inline skating or kayaking, or you can just rent a bike or go hiking. Even 20 minutes a day will help boost your energy levels (essential for all-day sightseeing) and take away some of the guilt from those indulgent vacay dinners.
14. Check your insurance before you depart
It's wise to look into your medical insurance plan before you leave home. If your plan covers you outside the United States (many, including Medicare, don't), carry a copy of your policy and your insurer's phone number. Otherwise, if you're heading on a passport-carrying trip, consider purchasing some additional travel medical insurance, says Grant Tarling, MD, chief medical officer for the Los Angeles-based Princess Cruises. This applies to any form of travel outside the United States and, sometimes, even out of state.
