The world of travel is changing. With Covid-19 it is especially essential and also challenging for travelers to stay healthy. So, here are the things you need to know to stay healthy when traveling.
- Note – this article was written in January 2020 — prior to the virus reaching the United States and pandemic levels. Please always practice caution when traveling and adhere to the CDC guidelines.
Business travel is a challenge due to jam-packed schedules and too quick turn-arounds which don’t allow for adequate adjustment or recovery. However vacation travel can be just as challenging to stay healthy with stress, routine changes, and heavy eating and drinking at hours your system isn’t accustomed to. All of these things are stressful during the best of times. But when your system is run-down, tired, and stressed, the immune system has to work harder. It is at this time that we are more susceptible to colds, flus and, unfortunately, virus.
Generally, these suggestions fall into three inter-related categories – reduce stress, exercise, and maintain good eating and sleeping habits. I have organized them into specific tips at the times you should do them – before you leave, during the flight, and once you land. Here are the things everyone should do to stay healthy when traveling.
Before you Leave
Pack a few days in advance of your trip. Waiting until the last minute likely only stresses yourself and everyone else around you, and could result in forgetting to pack something. Don’t get up extra early the morning of, and don’t stay up late the night before a flight to pack. This cuts into the needed sleep you should be getting to help you recover from the jetlag.
Catch up on your emails at work – try to clear out your inbox as much as possible, and let everyone know of specific hours you’ll be available (if at all) while traveling. Ask to record or reschedule any meetings which fall at unreasonable hours in your destination time zone. Don’t try to attend them all, even if they are standing meetings. These seem like minor issues when thinking about staying healthy, but you need to be vigilant of your sleep schedule in the new time zone. Preparing your calendar and adjusting your schedule in advance sets everyone’s expectations and reduces miscommunications and further stress.
Make sure to get enough sleep for at least two days prior to your trip, and drink plenty of water. At a minimum, pack a Vitamin C and a multi vitamin for each day of your trip. Don’t forget to pack your hand sanitizer and a few aspirin or ibuprofen and some cold & sinus pills. The medicine will help to combat jetlag related headaches or muscle aches.
During the Flight
Wear compression socks on any flights longer than 5 hours – even if you are young. Compression socks increase blood flow and reduce swelling. For some higher risk people they also reduce the chance of dangerous blood clots. In addition, try to stand up at your seat or at least stretch your legs fully once per hour.
Avoid overly oily or greasy airplane food on the flight. In particular, stay away from any seafood items or raw protein. There is often a ‘secret’ vegetarian option available for most international flights, which tends to be rice based and lower in fat than the chicken and pasta options. Drink lots of water and avoid or moderate your alcohol intake.
The germiest place on the plane is the food tray table – wipe it down including the edges, and/or avoid touching it or letting your food touch it directly. While you’re at it, wipe down your seatbelt buckle. Wash your hands and use hand sanitizer often, and do not touch your face or hair.
Sleeping on the airplane is really hard for some of us. Make it easier by bringing an eye mask, earplugs, soothing lavender spray or calming hand lotion. Switch off the light and turn off the movie.
After you arrive
Shower and wash your face as soon as you get into your hotel room, no matter what time of day it is. This is key to stay healthy when traveling! If you are going to be at your destination for more than four days, try to adapt your sleep schedule to local time as quickly as possible. The most effective way to do this is to get fresh air and exercise as soon as is practicable. Easiest way to get fresh air and exercise? WALK everywhere as often as possible. Even if this is just a twenty minute walk, your body will be glad get some blood pumping.
Continue with drinking your water and try to maintain a lower fat diet for the first day or two while your body adjusts to the new time zone. Have your last alcoholic drink about two hours prior to your expected bedtime. Stay warm and dry for the climate by wearing appropriate clothing and rain gear.
Lastly, try not to pack too much into each day. Be kind to yourself and even when things run off the rails, don’t allow yourself to stress. Remember that sometimes when things go haywire is when you are creating the best memories. A good attitude might just be one of the best ways to stay healthy when traveling.
