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Staying healthy while traveling is key to making the most of your trip. Whether you’re exploring a new city or lounging on the beach, nothing derails an adventure faster than catching a bug. From navigating crowded airports to trying unfamiliar foods, travel can challenge your immune system—but with a few simple precautions, you can greatly reduce your chances of getting sick and enjoy every moment of your journey.

1. Stay Hydrated:
   • Drink water throughout your trip to stay hydrated, especially during flights or long car rides. Consider carrying a reusable water bottle.
   • International travel –
2. Choose Healthy Snacks:
   • Pack nutritious snacks like nuts, fruits, or granola bars. This will help you avoid unhealthy fast food options on the go.
3. Stay Active:
   • Incorporate physical activity into your travel routine. Take the stairs instead of the elevator, walk or bike around your destination, or use hotel gyms.
4. Get Enough Sleep:
   • Prioritize rest by setting a sleep schedule that accommodates your travel plans. Try to maintain your sleep routine as much as possible.
5. Mind Your Portions:
   • When dining out, be mindful of portion sizes. Share dishes or opt for smaller plates to avoid overeating. Focus on your meals and avoid distractions. This can help you enjoy your food more and recognize when you’re full.
6. Keep Clean Personal Hygiene:
   • Carry hand sanitizer and disinfectant wipes to reduce the risk of illness while using public transportation or staying in hotels.
7. Limit Alcohol Intake:
   • While it’s tempting to indulge while traveling, try to limit alcohol consumption to avoid dehydration and fatigue.
8. Plan Ahead:
   • Research healthy restaurants and grocery stores in your travel area in advance. This can help you make healthier choices while away from home.
9. Limit Close Exposure:
   • If you are within close proximity of other people, try to keep a distance as much as possible.
10. Stay Flexible:
    • Traveling can be unpredictable. Don’t stress if things don’t go as planned—stay adaptable and enjoy the experience!

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Diet

Maintaining a good diet while traveling is all about balance and preparation. Pack healthy snacks like nuts, dried fruit, or protein bars to avoid impulsive junk food, and stay hydrated with plenty of water.

Top 3 Dietary Tips

1. Prioritize protein and fiber
2. Eat local, but balanced; no skipping meals
3. Limit liquid calories

International Food Tips

First, it’s important to respect local eating habits and dining etiquette. If you’re visiting a place where you do not speak the native language, it’s recommended to learn at least a few basic key phrases to better understand and communicate when ordering meals.

Start Small

If you’re unsure about a dish, consider ordering a small portion or sharing with others. This way, you can try different items without overcommitting.

High TurnOver

Look for busy eateries, not the sketchy cart lady down the alleyway. Generally, you can guarantee these areas with high traffic will have fresh food as they cycle through their inventory at a steady rate.

Pay Attention to Food Safety

Ensure food is cooked thoroughly, and avoid raw or undercooked items. Be cautious with street food. It’s not all bad, but some items aren’t meant to be served from a catering cart.

Boosting The Immune System

Boosting your immune system while traveling is essential to staying healthy and enjoying your trip. Here are practical and effective tips to help keep your immune defenses strong:

1. Take Immune-Boosting Supplements (if needed):
   • Vitamin C: Supports immune defense.
   • Vitamin D: Especially helpful if you’re flying to or from a place with little sun.
   • Zinc: Can help reduce the duration of colds.
   • Probiotics: Support gut health, which is tied closely to immune health.
2. Eat a Nutrient-Rich Diet – Focus on whole, unprocessed foods that are rich in:
   • Vitamin C (citrus, bell peppers, strawberries)
   • Vitamin D (sunlight, salmon, fortified foods)
   • Zinc (nuts, seeds, legumes, meat)
   • Antioxidants (berries, leafy greens, turmeric, garlic)
   • Probiotics (yogurt, kefir, sauerkraut)
   • Fiber (supports gut health, which is crucial for immunity)
   • Limit: Excess sugar and highly processed foods, and alcohol
3. Stay Hydrated – Water helps produce lymph, which carries immune cells.
   • Aim for 8+ cups/day, more if you’re active or in a hot climate.
   • Herbal teas (e.g., ginger, green tea) also support immune health.

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Avoiding Germs In Transit

Avoiding germs while in transit starts with being mindful of high-touch surfaces and maintaining good hygiene habits. Try to avoid touching your face, and keep a travel-sized pack of tissues or a clean cloth handy. I like to keep a few Dude Wipes and hand wipes in my purse for these occasions.

Examples of high-touch surfaces

• Door handles
• Escalators
• Benches and armrests
• Seatbelt buckles
• Tray tables

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Sleep! It’s Essential

Prioritizing sleep while traveling can be a challenge, but it’s essential for staying energized and avoiding illness. Start by sticking to a consistent sleep schedule as much as possible, even across time zones. Don’t deviate from your normal schedule; if you sleep with an eye mask and a white noise app-then that’s what you need to do!

If you plan to travel across time zones, it’s recommended to slowly alter your sleep schedule a few days before the trip to more easily adjust and reduce the possibility of jet lag.

Jet-Lag

Jet lag is a temporary sleep disorder that occurs when a person travels across multiple time zones quickly, such as during long-haul flights. It happens because the body’s internal clock becomes desynchronized with the local time at the destination.

Common symptoms of jet lag include fatigue, difficulty concentrating, interrupted sleep, mood changes, and digestive issues.

How to prepare for traveling across time zones

It’s suggested to gradually adjust your sleeping schedule before traveling, stay hydrated, and avoid caffeine and alcohol close to bedtime. During the flight, stay hydrated, avoid alcohol, and try to sleep if it aligns with your destination’s night. Once you arrive, spend time in natural light to help reset your internal clock.