Tips on avoiding illness while travelling

Nothing ruins travel plans as much as getting sick! Travelling also makes us more prone to illness. Factors such as re-circulated air on planes, long bouts of sitting while flying or driving, and foodborne illness increase the chances of becoming ill while travelling. Luckily, there are things you can do to avoid getting sick before or during your trip.

The number one way you can protect yourself from getting sick is to research health advisories and vaccine requirements for your destination. The Government of Canada website is a trusted resource for details on vaccination requirements and health advisories for international travellers.

Pay close attention to your health in the weeks before you travel. You can boost your immune system pre-departure by getting ample sleep and nutrition. Consider consuming more foods that contain vitamin c to boost your immune system, writes Harvard Health.

Foods rich in vitamin c include leafy greens, root vegetables, strawberries, raspberries, blueberries, and more. If you already have a cold you want to knock out before your trip, vitamin c may lessen your cold’s duration, Harvard adds.

Brainstorm your health needs and create a list of preventive health items that may help you avoid getting sick. Some basics include hand sanitizer, disinfectant wipes and a basic first-aid kit. If you are travelling somewhere more remote, such as a wilderness area, consider upgrading to a more comprehensive first-aid kit.

Other items that can help include compression socks if you are on a plane or a long road trip. Prolonged sitting increases the chance of developing blood clots. And some people are naturally more prone to blood clots than others.

Elderly people have a higher risk of developing blood clots due to changes in blood flow and decreased mobility. In addition to wearing compression socks, make sure you stay hydrated and take movement breaks while driving or flying.

If you’re already taking vitamin c, consider taking supplements such as multivitamins and probiotics to prevent illness.

Airports, planes, and public transportation vehicles and hubs, can harbor bacteria and viruses. Maintain hygiene by keeping hands away from your face, washing hands before eating and regularly using hand sanitizer. During flu season, consider wearing a mask for extra protection if you are immunocompromised. In restrooms, avoid touching door handles on the way out and use hand sanitizer after coming into contact with high-touch surfaces.

The Government of Canada has comprehensive guidelines for eating and drinking safely during international travel. A top one is to avoid raw food that you don’t peel yourself. Remember, “Boil it, cook it, peel it or leave it!,” advises the Government of Canada. Avoid unpasteurized dairy or fruit juices. Only drink bottled water. Use ice from disinfected water. Brush your teeth with purified water. Avoid food from street vendors.

Reduce travel-related stress and get adequate rest with these tips:

Consider taking melatonin to help promote a good sleep schedule. You should also practice good sleep hygiene by cutting screen time at least an hour before bed and not consuming caffeine after midday.

You can also fight jet lag. “ To reset yourself, try to stay awake on the plane and when you arrive,” writes Verywell Health. “Once you're settled in, fight the urge to take a nap, and try to stay awake until your normal bedtime based on local time.”

Try to incorporate exercise into your travel plans. If you are sightseeing in a city, explore on foot instead of taking transit. If you are vacationing in the wilderness, take lots of hikes. If a leisurely spa trip is more your thing, take a yoga class or get a few laps in at the pool.