7 Holiday Travel Health Tips
Get vaccinated, stick to sleep routine, exercise and more
Get vaccinated, stick to sleep routine, exercise and more
Holiday hustle and bustle can take a toll on the immune system. Colds, flu, respiratory infections, norovirus and other illnesses are already more common during the winter months, and crowded airports and train stations can become breeding grounds for germs.
“Traveling can increase your risk of getting sick, in part because you are exposed to new or different environments and pathogens when you go through unfamiliar places,” says Saniya Malik, MD, an internal medicine physician at Scripps Clinic Rancho Bernardo. “A disruption to your normal routine and jetlag can also weaken your immune system. Then last but not least, the stress that comes with traveling also interferes with the body’s natural defenses.”
Dr. Malik has a few recommendations to help you protect yourself from illness during the busy holiday travel season.
1. Practice good hygiene
Wash your hands regularly using soap and water for at least 20 seconds before eating, after using the bathroom or after touching potentially contaminated surfaces. If that’s not an option, use hand sanitizer with at least 60% alcohol. And avoid touching your face — germs can easily enter through your eyes, nose and mouth
2. Stick to your bedtime routine
Keep your sleep schedule similar while traveling; lack of sleep can weaken your immune system and affect your concentration and energy levels. There are many ways to improve your sleep health. Limit screen time and avoid excess caffeine.
3. Eat healthy
Though you’re surrounded by holiday goodies, don’t skip out on nutritious foods with plenty of fruits and vegetables that will help keep your immune system strong.
4. Get vaccinated
Ask your doctor about vaccines and boosters that prevent flu, COVID-19 and RSV.
5. Pack wisely
Make sure you keep necessary medications and supplements in your carry-on, especially if you have a chronic condition.
6. Move your body
Physical health often becomes an afterthought when your schedule’s busy but make time to move and stretch on the go. Take breaks to stretch and walk around to reduce stiffness, improve circulation and reduce your risk of blood clots.
7. De-stress
Deep breathing exercises and meditation in the morning, at night before going to bed or in a stressful situation can help you calm down.
This content appeared in San Diego Health, a publication in partnership between Scripps and San Diego Magazine that celebrates the healthy spirit of San Diego.