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Traveling and Staying Healthy

Traveling and Staying Healthy

The last thing anyone wants to deal with while traveling is coming down with a nasty cold or other illness. While traveling comes with its own inevitable stressors and surprises, getting sick should not be one of them. Here are some recommendations for lowering your chances of fighting a nasty bug while jet-setting:

Prepare, Prepare, Prepare

Start taking your supplements and vitamins prior to traveling and talk to your doctor about potential vaccines that may be beneficial. Eat foods which can boost your immunity such as citrus fruits, berries, broccoli and spinach. Hydrate yourself at regular intervals and avoid drinking alcohol which can dehydrate you and interfere with your sleep. Monitor your sleep patterns and get regular sleep before you begin traveling. Bring some melatonin or other helpful sleep supplements if you tend to have trouble sleeping in new environments or if your plans include going to a place with a time difference. Get your medications and supplements organized into a pill case so you can easily access them while you’re out and about. Pack hand sanitizer and disinfectant wipes.

Be Mindful

While you’re traveling, take into consideration what you’re touching, especially items that are highly used like the remote control in your hotel room. Use disinfectant wipes to wipe down these heavily used items such as the airplane pull down tray. Wash your hands or use hand sanitizer after touching these items. Avoid doing a quick rinse of your hands when you wash them and make sure to use soap and lather for at least 20 seconds before you rinse them off. Use a paper towel when turning off the faucet and also to open doors. If you’re near someone who is visibly sick with the cold or flu, wear a face mask to prevent being exposed to germs and/or be kind and offer the person a tissue.

In the event that you do fall ill, be kind to yourself by allowing your body to rest. Give your body extra TLC by setting some limits on over-exerting yourself. Sleep is a top priority when you’re fighting off germs and if your body is demanding increased sleep, gift yourself the extra snooze time. Remember to stock up on fluids in order to soothe your symptoms and counter the effects of dehydration. Always have a care kit on hand which includes items like a thermometer, cough drops, and OTC medicines to aid you in your recovery.


Jessica Young,

LCSW, MSW

Health is wealth”, a mantra Jessica’s mother regularly repeated throughout her childhood. Jessica values achieving balance and wholeness in both arenas of mental and physical health. As a Licensed Clinical Social Worker and a practicing mental health therapist, Jessica promotes healthy living, self-care, mindfulness, and above all, kindness towards self.