Wellness on the Go!

Authors: Dr. Sonia Chaabane, Dr. Amit Abraham, Dr. Sohaila Cheema and Dr. Karima Chaabna

While traveling for leisure, work, or study, taking care of your health and well-being is essential. Staying healthy while traveling begins with careful planning, understanding the potential health risks at your destination, and taking steps to protect yourself from illness or injury.

Food and water safety during travel

• Food poisoning and traveler’s diarrhea are common gastrointestinal illnesses that affect travelers, especially when confronted with unfamiliar climates or food preparation techniques. Follow these tips during travel: Ensure that water is drinkable: before your trip, research the destination's water safety guidelines. Stick to bottled or properly sterilized water, especially in areas where the water quality may be questionable.
• Wash your hands: use soap and clean water for at least 20 seconds before handling or consuming food. If soap and water are not available, use hand sanitizer that contains at least 60 percent alcohol.
• Choose reliable food establishments: opt for reputable restaurants, food stalls, or street vendors that have good hygiene practices. Ensure that the food is cooked thoroughly and served hot.
• Avoid raw or undercooked foods: minimize the risk of foodborne illnesses by refraining from consuming raw or undercooked meat, seafood, eggs, and unpasteurized dairy products.
• Be cautious with fruits and vegetables: wash fruits and vegetables thoroughly with clean water before consuming. If you are still concerned about their cleanliness, you can create a simple cleaning solution by mixing one part of vinegar and three parts of water. Soak the fruits and vegetables for a few minutes, then rinse them thoroughly with clean water before consuming. If unsure about the water quality, opt for fruits that can be peeled.
• Trust your senses: if food looks, smells, or tastes suspicious, it’s best to err on the side of caution and avoid eating it.
• Be mindful of dietary restrictions and allergies: if you have specific dietary restrictions or allergies, communicate this clearly to food vendors or restaurants. Ensure they understand your requirements and ask them questions about ingredients and potential cross-contamination.
• Stay hydrated. especially during long flights or in hot climates: drink plenty of water and reduce the consumption of drinks that contain components that can dehydrate the body, such as caffeine.
• Vaccines and medications: some food-borne illnesses, such as hepatitis A and typhoid, can be prevented through vaccination. Visit your healthcare provider prior to travel to get vaccines, bug spray or other medications, if necessary.

Other tips to stay healthy during travel

• Understand the risks involved with traveling and take the necessary precautions to protect your health. There may be additional considerations for certain travelers, including pregnant and breastfeeding women, older people, people with disabilities, and those who have underlying health conditions, including mental and neurological conditions.
• The Centers for Disease Control and Prevention regularly updates travel guidelines for each country, which can be a handy tool to prepare for travel.
• Stay active: people who travel long distances or anyone traveling more than four hours by air, car, or bus can be at risk of blood clots. Try to get up, stretch, and move frequently during extended travel times. Even during a city trip, take regular breaks to walk around to ensure your body stays energized.
• When out in the sun don’t forget the sunscreen! Protect your skin and eyes from damage by the sun’s ultraviolet radiation. Read our newsletter on staying safe in the sun.
• Remember to pack any medications you regularly take and prepare a traveler’s first-aid kit.

From ensuring you have the right vaccinations and travel insurances to maintaining good hygiene and being prepared for emergencies, traveling safely requires both awareness and preparation. By being proactive and informed, travelers can significantly reduce their chances of facing health-related challenges, ensuring that their adventures remain enjoyable and memorable.

Bon voyage!

Sources:

Centers for Disease Control and Prevention (CDC) | Harvard School | Mayo Clinic | Stanford | Cleveland Clinic | Institute for Population Health Stay Safe Stay Healthy Newsletter | Johns Hopkins Medicine

Editing: John Alexander Hayward