Holiday Travel Health Guide: Follow These Do’s and Don’ts Recommended By a Doctor

Travel is entertaining, restful and a refreshing break from everyday chaos. However, amidst all the excitement, health takes a backseat, which leads to dehydration, stomach upset, jet lag or even infection. People who are prone to falling sick while travelling often cancel their plans, but not anymore. Doctors believe that you can enjoy holidays without damaging your health with a little preventive care. This is a full travel health guide, which includes the doctor-recommended dos and don'ts.

Dos for Healthy Travel

If you want to travel hassle-free without having to worry about health, here are some tips by Dr Anil G. Ballani, Physician/Internal Medicine M.D., Lilavati Hospital, Mumbai, that you must execute for a safe and healthy travel experience.

Stay Hydrated

Fluid loss can be caused by air travel and long-distance driving, shows research. Carry a reusable bottle with water and take water frequently. Avoid excessive consumption of coffee, beer, or energy drinks as they are diuretics and increase dehydration. Doctors recommend 2-2.5 liters of water a day, and it depends on the weather and exercise. Click here to know health conditions that may make air travel risky.

Eat Smart, Not Heavy

Holiday buffets are a temptation to overeat, whereas heavy meals cause acidity, bloating, and indigestion. Choose light and well-balanced meals containing a lot of fiber, fruits, and vegetables. Keep healthy snacks such as nuts, protein bars, and roasted seeds so you can stop at fast-food restaurants on the road.

Prioritize Sleep

As per a research published in NCBI, The circadian rhythm is broken by jet lag, night shifts and irregular schedules. Thus, Dr Anil G. Ballani suggest, “One should get a minimum of 6-8 hours of sleep. Adjusting the bedtime gradually days before travelling abroad is one way of avoiding the jet lag effect.”

Also Read: Wondered Why Travelling Makes You Constipated?

Practice Hand Hygiene

The travellers are exposed to germs through airports, railway stations, and tourist destinations. Never forget an alcohol-based hand sanitizer (containing at least 60% alcohol). Wash your hands prior to eating. It is an easy habit that significantly reduces the chances of gastrointestinal infections and seasonal flu.

Carry a Travel Health Kit

The ultimate companion of a traveler is a good-quality medical kit.

“Bring paracetamol, antacids, anti-diarrheal pills, antihistamine pills, motion sickness pills, band-aids, and medications your physician prescribes (with a doctor's note in case you are going abroad). Do not leave out the mosquito repellent in tropical areas,” suggests Dr Anil G. Ballani.

Shift Frequently on Lengthy Trips

As per a research report, sedentary posture is more likely to result in deep vein thrombosis (DVT). Bend legs, walk down the aisle in turns or get brief walk stops when riding in cars. Patients with varicose veins or exposed to a risk of clotting could be suggested compression stocking. Patients who have a past history of DVP should consult the doctor and start anticoagulants (NOAC) before travel.

Shield Skin and Immunity

Use a wide-spectrum sunscreen (SPF 50 or more) in the sun. Bring a hat and sunglasses. During dietary change, probiotic food or supplements may work wonders to ensure that the gut remains healthy.

Also Read: Is Your Sunscreen Safe To Use? Here's How You Can Check Your Skincare Quality

Don'ts While Traveling

Here are some things that you should absolutely abstain from when traveling, according to Dr Anil G. Ballani:

Do Not Miss Immunizations or Prevention Shots

Get all vaccinations up-to-date (Hepatitis A, Typhoid, or Yellow Fever (where required) in case of international travel or rural travel. Their absence can expose you to diseases that can be avoided.

Still Miss Pre-existing Conditions

“Diabetics, hypertensives and those having heart problems must have adequate medication and monitor vitals at regular intervals. Lack of doses because of sightseeing plans may be harmful. Carry prescriptions with you everywhere,” suggests Dr Anil G. Ballani.

Never Fool around with Street Food

Street food is an element of traveling experience, although unhygienic street food may cause food poisoning. Avoid uncooked salads, open cut fruit, and unclean ice in beverages. Choose hot and delicious food that was cooked not long ago.

Also Read: Do You Have An Addiction To Fast Food? 7 Different Ways To Tackle It

Overexertion on Adventure Trips

Exercise in the form of hiking, scuba diving or skiing requires stamina. Excessive overexertion without acclimatizing may cause muscle damage, altitude sickness or dehydration. Dr Anil G. Ballani advises warming up before exercising and never ignoring the indications of fatigue and dyspnea.

Avoid Excessive Drinking

Diet control is likely to be relaxed during holidays. Substantial alcohol consumption dries the body in addition to disrupting sleep and judgment during traveling activities. Restrict usage and use water instead.

Do not forget Travel Insurance

Insurance is not a major concern to a majority of travelers yet medical crises in a foreign country can be expensive. A travel insurance policy highly recommended would be a hospitalization, evacuation and trip delay insurance.

Quick Checklist by Dr Anil G. Ballani Before You Leave:

• Get your long-term conditions evaluated periodically in case you have them.
• Keep medication in handbags, rather than the suitcase.
• Note down emergency hospital numbers where you are going.
• Possess an electronic health record.
• Ascertain your health needs (e.g., allergy, diabetes) to travel companions.

Conclusion

A vacation should not cause you health problems; it should re-energize your mind and body. Follow these dos and dons and you would be able to reduce the chances of infections, fatigue and disasters. Doctors stress that the key to a safe and pleasant vacation is preventative health, a healthy diet, water, and sleep. Pack smart, mind and be healthy.