Essential Tips for Staying Healthy While Traveling This Holiday Season

The holiday season often means travel, whether visiting family, taking a vacation, or exploring a new destination. Staying healthy on the road or in the air is essential to making the most of your holiday experience. Here are some practical tips to ensure a healthier, safer holiday trip.

Plan for Wellness

Traveling can expose you to new environments, time zones, and germs, which can weaken your immune system. A little preparation goes a long way!

• Pack a Health Kit: Include supplies like hand sanitizer, disinfectant wipes, face masks, prescription medications, and over-the-counter basics such as pain relievers, allergy medications, and motion sickness tablets.
• Stay Hydrated: Travel, especially by air, can dehydrate you. Carry a reusable water bottle and refill it after passing through airport security.

Ensure You Pack Prescription Medications

Remember to pack your prescription medications for your health and peace of mind. Proper planning ensures that your health remains a top priority while you enjoy your journey.

• Traveling by Air, Train, or Boat: Keep your medications in their original labeled containers to avoid confusion or issues at security checkpoints. Packing them in your carry-on bag is best to keep them accessible and safe from lost luggage.
• All Transportation Methods: Carry enough medication to last your entire trip, plus a few extra days’ supply in case of delays. Additionally, consider bringing a copy of your prescription and your doctor’s contact information in case you need a refill or encounter an emergency.

Eat Mindfully and Stay Hydrated

Eating healthy on the go can be challenging with layovers, road stops, and airport snacks. However, making smart food choices will help you stay energized and prevent illness.

• Opt for Nutritious Snacks: Bring non-perishable, healthy options like nuts, trail mix, whole-grain crackers, or fresh fruit.
• Limit Sugary Drinks: It’s tempting to enjoy holiday cocktails or coffee drinks, but these can dehydrate you and negatively affect your immune system. Stick with water when possible.

Stay Active During Travel

Sitting for extended periods can be uncomfortable and lead to stiffness, swelling, or blood clots, especially on long flights. Here are ways to keep moving:

• Walk When You Can: Take walks during layovers, stroll around the plane cabin, or stretch your legs at rest stops.
• Stretch and Flex: Try simple stretches or seated exercises to keep blood flowing in transit. Some easy examples include ankle circles, shoulder shrugs, and seated twists.

Check out the American Heart Association’s tips for guidance on in-flight exercises.

Practice Good Hygiene

Travel often means shared spaces—airports, airplanes, public transportation—where germs can spread quickly.

• Wash Your Hands Often: Frequent hand washing remains one of the best ways to stay healthy. If soap and water aren’t available, use a hand sanitizer with at least 60% alcohol.
• Disinfect High-Touch Surfaces: Airplane tray tables, seat belt buckles, and hotel room surfaces can harbor germs. Bring disinfecting wipes and give these a quick wipe-down.

Prioritize Sleep

Changing time zones, sleeping in different beds, or getting up early for flights can all disrupt your sleep. But good rest is vital to a robust immune system.

• Stick to Your Routine: Try to keep a regular sleep schedule, even when you’re traveling.
• Use a Sleep Aid Wisely: For longer flights or changing time zones, consider earplugs, an eye mask, or melatonin supplements to help you fall asleep naturally. Avoid alcohol before bed, as it can disrupt your sleep cycle.

Prepare for Emergencies

Preparing for unexpected health issues is wise, particularly when traveling to new places.

• Know Where to Get Medical Help: Look up local hospitals, clinics, or pharmacies near your destination.
• Have Travel Insurance: If traveling internationally, consider purchasing travel insurance with medical coverage.

Give Yourself Extra Time

Travel stress can impact your immune system, so take steps to keep your journey as calm and smooth as possible.

• Plan for Delays: Holiday travel often comes with delays from airport lines to traffic jams. Build in extra time to avoid unnecessary stress.
• Practice Stress-Relief Techniques: Deep breathing, meditation, or relaxing music can make a big difference. Apps like Calm and Headspace offer guided meditations specifically for travel.

Protect Yourself and Your Loved Ones

The holiday season is also the perfect time to ensure your vaccines are up to date. For example, ensure you get your flu shot before traveling. Make an appointment with your primary care provider or find a provider at Colorado Mountain Medical to see if you’re up to date on your vaccinations and annual wellness exams.

With some preparation, you can enjoy a healthier, safer holiday season wherever you go. These simple steps will help you stay refreshed, energized, and ready to make wonderful memories. Safe travels!

This article was reviewed by Suzanne Torris, MS, RN, FNP.