10 Tips for Staying Healthy While Traveling

It’s a tale as old as time. You finally get to go on that amazing vacation, and then you end up coming down with a terrible cold or gaining a few unwanted pounds. That’s because traveling can expose you to numerous germs and viruses while also disrupting your diet and exercise routine.

At Advanced Infectious Disease Medical, Avisheh Forouzesh, MD, provides specialized services as a travel medicine specialist. During your consultation, Dr. Forouzesh offers advice on how to avoid travel-related diseases and makes sure you have the right vaccinations to protect your health.

Whether you’re looking for tips to avoid getting sick while you’re traveling, or you just want to stay as healthy as possible, Dr. Forouzesh recommends taking the following steps.

1. Schedule a consultation prior to your trip

During your pretravel visit, Dr. Forouzesh can guide you through any travel vaccinations needed to help prevent you from contracting diseases endemic to certain regions, such as typhoid and hepatitis A. Dr. Forouzesh can also provide medication to help keep you from getting malaria, and she can provide guidance on how to avoid mosquito bites, tick bites, and other potential problems.

2. Sleep

You’re more likely to get sick when you’re rundown, so don’t skimp on sleep while you’re traveling. Being on the road is also more physically exhausting than being close to home, so be sure to listen to your body and rest when you need to. 

3. Walk

Exercise is good for your body, whether you’re at home or traveling. If you can’t fit in time at a gym when you’re away from home, find other ways to move your body, like walking everywhere you can and taking the stairs instead of the elevator.

4. Eat breakfast

Breakfast is the most important meal of the day, especially when you’re traveling. Instead of starting your day on empty, fuel up with healthy options, like fruit, cereal, or oatmeal, before heading out the door.

5. Drink plenty of water

It’s easy to get dehydrated while traveling, so don’t forget to drink plenty of fluids. Start your day with a big glass of water, and make sure to carry a water bottle with you at all times.

6. Limit the sweets and alcohol

It can be tempting to overindulge while traveling, but those extra drinks and desserts can lead to unwanted weight gain and disrupted sleeping. Play it safe and consume sugar and alcohol in moderation.

7. Eat healthy food

Staying healthy while traveling is all about making healthy choices, and that includes picking the right dishes when you’re eating out. Whenever possible, choose options that come with plenty of fresh fruits and vegetables.

You can also make sure you eat healthy food by making your own meals. Even if you don’t have a kitchen nearby, you can still stock up on fresh ingredients and make easy meals, such as salads and sandwiches. Don’t forget to buy some apples, oranges, bananas, or nuts to keep your energy up when you’re on the move.

8. Wash your hands

You come into contact with a lot of germs and bacteria every day, and your exposure only increases when you’re traveling. To reduce your chances of getting sick, wash your hands often, especially before eating, and carry wet wipes or hand sanitizer so you can freshen up when soap and water aren’t available.

9. Don’t overdo it

It’s easy to burn the candle at both ends when you’re traveling, but this can wear you out and leave you susceptible to infections. Instead, take your time exploring and pace yourself. Listen to your body and take breaks when you can.

10. Beat jet lag

Jet lag can derail your best intentions of staying healthy while you’re traveling and interfere with your ability to enjoy yourself. To avoid jet lag, try using melatonin or drinking chamomile tea to help you sleep on your flight and for the first few evenings once you reach your destination. Dr. Forouzesh also recommends wearing earplugs and an eye mask to tune out any sensory distractions. She also recommends not using your smartphone, tablet, or laptop before sleeping.

You should also avoid beverages that contain alcohol and caffeine, because they can disrupt your sleep. Instead, drink plenty of water to keep yourself hydrated. And, even though it may be tempting, don’t sleep in when you first arrive. Try to get in a sleep rhythm for the location you’re at. 

For more tips on staying healthy while traveling, book an appointment online or over the phone with Advanced Infectious Disease Medical today.