Sometimes, health falls to the wayside when traveling. It can be challenging to maintain your routine when it’s jam-packed with activities and there are so many new foods to try. However, whether you’re a frequent flyer or a first-time traveler, prioritizing your well-being is essential — you don’t want a nasty bug to ruin your trip. Keep these tips in mind when you plan your next getaway.

1.   Fill Your Plate With Immune-Boosting Foods

One surefire way to strengthen your immune system is by prioritizing immune-boosting foods. Fill your plate with wholesome, nutritious ingredients leading up to your trip. Vibrant fruits and vegetables like citrus fruits, broccoli and spinach provide essential antioxidants that support immune function.

Adding aromatics like garlic and ginger to your dishes offers excellent antimicrobial and anti-inflammatory properties. Lean proteins like chicken and fish contribute to antibody production, helping you fight off germs. You’ll come into contact with hundreds of people during your journey, so make sure your immune system is as strong as possible to avoid getting sick and spending your trip in bed.

2.   Keep Your Hands Clean

Your hands are often unsuspecting germ carriers because you subconsciously touch various surfaces and objects throughout the day, collecting bacteria and viruses on them. Regularly wash your hands with soap and water for at least 20 seconds to eliminate most germs, reducing the risk of illnesses such as the common cold or flu. Carry hand sanitizer with at least 60% alcohol content in case soap and water aren’t available.

3.   Water, Water, Water

Staying hydrated is especially crucial during air travel. The controlled cabin environment tends to have lower humidity levels, leading to potential dehydration. Not only does dehydration cause fatigue and discomfort, but your nose may dry out in the dry cabin air, making you more susceptible to irritations and infections. Make a conscious effort to drink plenty of water throughout the flight to keep your nasal passages moist and replenish the water your body loses to dry air.

4.   Get Adequate Rest

Make sure you get an adequate amount of sleep. Rest plays a vital role in your body’s recovery and regeneration processes, impacting everything from immune function to the brain’s performance. Strive for 7–9 hours of quality sleep each night to allow your body to repair tissues and regulate mood.

Establishing a consistent sleep schedule, creating a calming bedtime routine and maintaining a comfortable sleep environment are essential to improving sleep quality. Adequate downtime boosts your resilience to stress, sharpens your focus and improves productivity. When you prioritize rest as an integral part of your self-care routine, you’ll find yourself better equipped to face each day's activities with energy.

5.   Keep Moving

When traveling, you may find yourself confined to a seat for extended periods, whether during a long flight, train journey or road trip. Take advantage of breaks to stand up, stretch and stroll around whenever possible. Simple exercises like ankle circles and shoulder rolls can help improve circulation and prevent stiffness associated with prolonged sitting.

If you’re on a plane, take short walks up and down the aisles and do some discreet stretches in your seat. Not only does this break up the monotony of travel, but it also promotes better blood flow and reduces the risk of muscle cramps. Additionally, if you’re going by car, take the opportunity to park and explore a new place on foot so you get some exercise and see more of the location you’re visiting.

Ensuring Healthy Travels

Traveling is an exciting adventure, but prioritizing your health and well-being allows you to enjoy the experience fully. By taking a few precautions and making more conscious choices, you won’t have to worry about a scratchy throat or stuffy nose ruining your trip.