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How To Support Your Overall Health and Wellness While Traveling

A traveling woman looking out of an airplane window

Have a big trip coming up? It is easy to get excited and wrapped up in the details of your itinerary, but you shouldn’t overlook your well-being. Here are some tips and tricks for your next trip.

Prepare for Travel

Eat Foods to Support Your Overall Health and Wellness

Even when you’re in a place with different and varied cuisines, it can be beneficial to strive to choose options that make you feel good.2 Choose foods that are rich in vitamin C and zinc to help support your immune system.2

Get the Right Support

Another way to prepare is to make an appointment to meet with your healthcare provider at least a month before your trip—especially if you’re traveling out of the country.3 They can help you determine what vaccines and medications you may need, and if you’re up to date on vaccinations.3

During your appointment, share relevant information about your trip, like your mode of travel transportation, how long you will be traveling and make sure to ask your doctor questions about any special conditions you may have and how to manage them.3

Prepare Ahead of Time

You should take a few precautions if you’re traveling overseas, and having travel insurance is one of them.3 Gather the essentials kit before embarking on your trip.3 Depending on the adventure that you’re going on, make sure you have your prescriptions packed (enough to last the entirety of the trip), a face or eye mask, bug spray, sunscreen and anything else you think is necessary.

How To Help Maintain Your Well-Being While in Transit

Keep these tips in mind to help ensure a smooth trip, at least in terms of transit. Regardless of how you choose to travel, it is recommended that you:1,3

 

  • Wash your hands frequently
  • Stay hydrated and eat healthy
  • Get plenty of sleep

 

If you’re seated for long periods of time over for hours, especially on long flights, bus rides and train trips, stand up and walk around from time to time when you get the chance, or stretch out your legs while sitting.1

Car Travel

Traveling by car usually involves frequent stops, and these breaks to get gas or charge your car can be beneficial to give you time to move, stretch and eat or drink something healthy. Wipe down any rental cars before driving them and opt for pre-packed meals instead of dining in.1

Post-Travel Care Tips

Continue to support your body after your trip. Drink lots of water, make sure you’re getting enough sleep and choosing food options that make you feel good.1

Source Citations:

1. How to Stay Healthy While Traveling: Tips for Families and Individuals. Georgetown School of Nursing. https://online.nursing.georgetown.edu/blog/how-to-stay-healthy-while-traveling-tips-for-families-and-individuals/.

2. Zinc, Vitamin D and Vitamin C. Frontiers in Nutrition. https://www.frontiersin.org/articles/10.3389/fnut.2020.606398/full

3. Before You Travel. CDC. https://wwwnc.cdc.gov/travel/page/before-travel/.

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