It’s getting to be that time of year. School is out, flights are jam-packed and you’ve got your travel plans all laid out. Vacation is upon you! And along with it comes out-of-whack schedules and a break from routine, which can be great as long as you’re not compromising your health in the meantime.


When we travel, many things fall to the wayside, leaving our immune systems more susceptible to illness. Fortunately, with the right preparation and precaution, you can stay healthy while you travel, even when sleep is next to impossible and diets are out the window.


Supplement your travel bag

Aside from trying to maintain a balanced diet, consider packing supplements to support your overall health. Ongoing research performed by the National Center for Complementary and Alternative Medicine (NCCAM) suggests that some supplements may help the body defend itself against illness. Probiotics, for example, have been purported to support digestive health. Others include vitamin C to boost immunity, melatonin to assist with sleep and B-12 to improve energy levels. If you take a multivitamin, make sure to bring enough of those along as well to sustain you while traveling. Anything you can do to maintain consistency with your normal habits can only benefit your health while away.


Access health & travel advisories

We all like to research our vacation destinations but it’s rare we scour the internet for potential infectious diseases we could contract while there. But we should. Visit the Centers for Disease Control and Prevention website, select a country and get travel health information for that location. Depending on your destination, you may need to get vaccinated.


Hydrate often & relax

Staying hydrated is perhaps the most important thing you can do for yourself, though it may be more of a challenge than expected. If the local water at your destination is less than desirable, buy a good amount of bottled water and drink eight to 10 glasses each day. To assist with relaxation on long flights and even when you reach your destination, bring along essential oils to apply to your pulse points. The scent of geranium, rose and sweet orange – mixed with water – can help you stay calm and composed.


Get your sweat on

Even though we can’t pack our yoga instructors, personal trainers and treadmills into our suitcases, there are other ways to stay in shape while away. Walking or running is always a great way to explore a new place. Plan out your route before you go by visiting, where you can plug in any destination city and find run/walks for varying distances.


Did you know?

Eating raw isn’t always good for you. If you’re traveling to destinations where the water isn’t safe, it’s likely that the produce is also contaminated. Raw ingredients are often cleaned with unsafe tap water. Even though cooking kills off pathogens, salad ingredients and other raw produce don’t have that layer of protection. So unless it’s boiled, peeled or cooked, forget it. Stick with produce that can be peeled and isn’t exposed to tap water.


If you plan on traveling and have concerns about your health, schedule a consultation with your doctor before you leave. Your fellow travelers will thank you for it!




This material is provided for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional. You should consult with your doctor.