HealthyLife Articles

Tag: Travel Tips

How To Prevent Jet Lag

Healthy Travel

Jet travel makes it possible to reach the far corners of the world in a matter of hours. Yet crossing several time zones disrupts your body’s natural rhythm of eating and sleeping. The result is a combination of fatigue, disorientation, indigestion, headaches, and insomnia, collectively called jet lag. Traveling from east to west is more of a problem than traveling west to east. Traveling north or south, if you don’t change time zones, doesn’t cause jet lag. It may take as long as one day per time zone for your body to adjust to changes.

Ways to prevent jet lag include the following:

* Three nights before you leave, change your bedtime. If you’re traveling east, go to bed 1 hour earlier for each time zone you will cross. For example, if you usually go to bed at 10:30 p.m.; two nights before the trip, go to bed at 9:30 p.m. and the night before you leave, go to bed at 8:30 p.m. If you’re traveling west, go to bed one hour later for each time zone you will cross.

* Once you are on the plane, change your watch to match the time it is where you are going. Act according to that time. For example, if it is time to sleep in the country you are going to, try to sleep on the plane. If it is daytime, do activities that keep you awake.

* When you travel east on a long flight (over many time zones), try to take an overnight flight or one that arrives at nighttime so you can sleep on the plane or when you arrive.

* Ask your doctor about using melatonin, an over-the-counter product that may help “reset” your natural awake/sleep cycle. Ask, too, about taking vitamin B12 and vitamin C supplements certain days before your flight and after you return home.

* During the flight, avoid sleeping pills, alcohol, and caffeine. Drink plenty of water or juices to avoid dehydration. The air in the aircraft is very dry.

* If you arrive at your destination during the day, plan to spend some time outdoors. Try to expose yourself to as many hours of daylight as the number of time zones you crossed.

* Don’t go to bed until evening.

© American Institute for Preventive Medicine

January 23, 2026
How To Prevent Motion Sickness

Healthy Travel

Motion sickness is like a hangover you don’t deserve. Symptoms include fatigue, dizziness, nausea, vomiting, pallor, and sweating. Experts think this misery results because your eyes and inner ear receive conflicting messages when you travel by car, boat, or plane. The inner ear, which is responsible for your sense of balance, tells your body it’s moving in one direction, while your eyes tell you you’re moving in another. So closing your eyes can reduce the conflict. The following steps can also help prevent motion sickness.

Aboard ship:

* Spend as much time as you can on deck in the fresh air.

* If you’re going to be spending the night (or nights) on a boat, try to get a cabin near the middle of the craft, close to the waterline, where there’s less pitching and rolling.

On a plane:

* Request a seat over the wings. Avoid sitting in the tail section; it’s the bumpiest.

* Open the overhead vents and direct air at your face.

On land transportation:

* Fix your gaze on the scenery straight ahead, not to the side.

* Sit near an open window, for fresh air, unless you’re traveling through a heavily polluted area.

* If you’re traveling by car, offer to drive. The person at the wheel never gets motion sickness.

In addition, the following steps are helpful no matter what your means of transportation.

* Get plenty of rest before setting out. Fatigue makes you more vulnerable to motion sickness.

* Avoid drinking alcohol before or during travel, and don’t overindulge the night before.

* Take an over-the-counter motion sickness medication (such as Dramamine) approximately 30 minutes before travel begins. Read the package for cautions and other important information.

* If over-the-counter medications don’t bring relief, ask your doctor about a prescription medication containing scopolamine, available as a patch that’s usually worn behind your ear.

* Don’t read while traveling and don’t try to focus on any other stationary object. Aboard a ship, lie down on your back and close your eyes.

* If any of your traveling companions get sick, move as far away from them as possible; otherwise, you may get sick, too.

Some people report that taking tablets of powdered gingerroot relieves their motion sickness. Others find relief by pressing on an acupressure point about midway on the inside of the wrist, where the hand and forearm meet.

If preventive measures fail and you feel sick anyway, you can try the following:

* Breathe slowly and deeply.

* Remove yourself from smoke and food odors, and get some fresh air.

* To reduce tension and anxiety, concentrate on relaxing all your muscles, as though you’re a limp rag doll, and visualize a peaceful scene.

* To settle a queasy stomach, eat dry crackers.

© American Institute for Preventive Medicine

January 23, 2026
Prevent In-Flight Ear Pops

Healthy Travel

If you’re riding in a plane, your ears might feel full during takeoff and landing, then suddenly “pop.” Ear pops result from pressure changes in the middle ear as a plane changes altitude. You may feel pain or only mild discomfort. And if you have a head cold, ear pops can promote an ear infection.

It’s rarely convenient to cancel or postpone your flight because of ear trouble. It is highly recommended, however, that you don’t fly if you have an acute ear infection, a severe head cold, or sinusitis. Consult your physician regarding this. If you still decide to fly, here are some ways to keep your ears from popping.

* Swallow frequently, yawn, or gently blow through your nose while pinching the nostrils shut, to equalize pressure within your ears. (Don’t do this if you have a head cold, as it will promote an ear infection.)

* If you have a mild head cold, use a nasal spray to keep the nasal passages open. Oral decongestant medications are also effective.

Infants and young children tend to develop ear pain when traveling by plane, too. To prevent discomfort and ear infections in your children:

* Have your infant suck on a pacifier or bottle during the takeoff and landing. (Nursing a baby helps, too.)

* Ask your doctor about giving children a mild decongestant and antihistamine 1 hour before takeoff and 1 hour before landing.

© American Institute for Preventive Medicine

January 23, 2026
Reduce Flight Risks

Healthy Travel

Don’t let motion and a long flight ruin your trip.

Flying can trigger more than anxiety in airplane travelers. Sitting for hours in narrow, cramped seats can cause a decrease in blood flow and poor circulation in the legs. These problems can lead to “economy-class syndrome” which refers to a deep vein thrombosis – a blood clot in the leg. Even if you sit in first class or business class, there are things you can do to help avoid this problem. If your seatmates stare, suggest they join you!

Airplane aerobics:

* Tense your feet for five seconds, then relax them. Repeat with each muscle group, including your calves, thighs, buttocks, shoulders, neck, forearms, and hands.

* Drop your head forward. Then move it slowly to the right, to the back, then to the left and the front again.

* Raise both shoulders. Move them back, then down, and then forward in a circular motion.

* Reach toward the ceiling with your right arm and stretch. Repeat with your left arm.

* Flex and extend your feet. Spread and then point your toes up and down.

* Get up and walk at least once every hour.

* Focus on your breathing. Inhale and exhale slowly and deeply. It’ll help you get enough oxygen into your blood so you don’t feel fatigued.

To deal with motion sickness:

* Reserve a seat over one of the wings, if you can.

* Avoid sitting in the tail section, which is usually the bumpiest.

* Get plenty of rest before you fly.

* Avoid drinking alcohol before or during travel.

* Take a motion sickness medication, such as Dramamine, 30 minutes before your plane takes off.

* Open overhead vents and direct air at your face.

* Don’t read while traveling and don’t focus on any other stationary object.

* Breathe slowly and deeply.

Action Step

Wear loose-fitting clothes, socks, and shoes. If you have cardiovascular disease, talk to your doctor about wearing compression stockings and other advice before you take long flights or travel long distances by car or train.

© American Institute for Preventive Medicine

January 23, 2026
Safe Travel For Pregnant Women

Healthy Travel

Expecting to travel before your baby is due? Follow these guidelines.

* Check with your physician to make sure travel is permissible. Travel during pregnancy is least risky during the fourth to sixth months.

* If you’re planning to travel by airplane or train, ask for an aisle seat so you can get to the lavatory more easily.

* Don’t exert yourself to the point of fatigue.

* If you experience motion sickness, get some fresh air or eat soda crackers. Don’t take motion sickness medication.

* If you’re traveling by car, wear a safety belt. It should fit snugly across your chest and hips, not over your stomach.

© American Institute for Preventive Medicine

January 23, 2026
Taking The Stress Out Of Travel

Healthy Travel

Even if you’re jetting to a sunny climate on your dream vacation, travel can be stressful. Any change in routine, scenery, eating habits, or time zones can take its toll on your well-being.

Here are some things you can do to minimize travel stress.

* Begin to prepare for your trip well in advance of your departure date. Make a list of things to do each day.

* Finish packing your bags at least one full day before you leave. Devote the rest of the day to quiet activities, such as reading, napping, taking a leisurely bath, or listening to soothing music.

* Allow plenty of time to reach your destination or catch your flight. It’s better to have time to spare than to rush.

* Once you reach your destination, don’t over-schedule every day with endless hours of shopping, sightseeing, sports, and partying. Allow for some “downtime.”

* Don’t overeat, especially at night.

* Get enough sleep. Otherwise, you’ll come home pooped instead of renewed and refreshed.

* Get some exercise.

* Schedule your return so you have a day or so to “decompress” before you return to work.

© American Institute for Preventive Medicine

January 23, 2026
Hassle-Free Screening Tips While Traveling

WELL-BEING

If you’re flying, make sure you familiarize yourself with the TSA screening process. You’ll have smooth flying if you do the following when passing through airport security:

*Clothing:To maximize efficiency at the security checkpoint, avoid wearing clothing with metal and stow all metal items in carry-on luggage.

*Zip it:Make sure any liquids are in 3-ounce bottles in a clear, quart-size, zip top plastic bag.

*Footwear:Passengers are required to remove footwear for X-ray screening. Wearing footwear that can be easily removed helps speed the screening process.

*Boarding pass and ID:When approaching the security checkpoint, passengers will be asked to present a boarding pass and a government-issued identification.

*Electronics:Large electronics such as laptops should be removed from their cases for X-ray screening. E-readers and small electronics may stay in luggage.

*Locking checked bags:When locking checked baggage, use a TSA recognized lock. A list of these locks can be found atwww.tsa.gov.

© American Institute for Preventive Medicine

January 23, 2026
How Not To Get Sick When Traveling

SELF-CARE CORNER

Nothing can ruin a vacation faster than someone getting sick. Whether you’re planning a trip just an hour away or across the ocean, there are many things you can do to stay healthy while away from home.

See your doctor before you go

Get a checkup before you go on vacation. Ask the doctor if you need any vaccines or preventive medicines. Some countries require vaccines that you wouldn’t normally need in the U.S. Make plans to get everyone vaccinated at least six weeks before you leave.

If you take any medicines regularly, make sure you have enough to last throughout your trip. Running out of a prescription medicine can be inconvenient – or even dangerous – if you’re not near your doctor or pharmacy. If possible, keep your medicine with you in a carry-on bag so you have it with you at all times.

Avoid traveler’s diarrhea

Traveler’s diarrhea is the most common travel-related illness. It can happen nearly anywhere if you eat contaminated food or drink contaminated water. Lower your risk of getting it with these guidelines:

* Eat only cooked food served hot.

* Avoid eating food from street vendors, if possible.

* Don’t eat or drink unpasteurized milk or dairy products.

* Avoid eating raw seafood or undercooked meats.

* Avoid tap water and ice on airplanes and in places where water may not be safe. Drink only commercially-bottled water and beverages.

* Use bottled water to brush your teeth when traveling abroad. Don’t get shower water in your mouth.

* Wash your hands thoroughly and often. Be especially careful about washing hands after using the bathroom and before eating.

* Consider bringing some anti-diarrhea medicine with you in case you get sick. Make sure you stay hydrated with water, electrolyte drinks, and/or sports drinks.

Tell bugs to buzz off

Mosquitoes can spread disease, both in the U.S. and abroad. Protect yourself by wearing repellents with DEET. Use bed nets for international travel in areas where bugs are a problem. If you’re traveling to a country with a higher risk of malaria, ask your doctor about preventive medicine to take before you go on your trip. Be sure to also pack lightweight clothing that covers the arms and legs to keep bugs off.

A few simple precautions can ensure you have a safe and healthy summer vacation.

© American Institute for Preventive Medicine

January 23, 2026