Summer travel season is upon us, and while exploring new places is exciting, it often comes with unwanted souvenirs—like colds, fatigue, and disrupted health routines. The most recent Frontline Health Podcast addressed this common problem with five practical strategies to help you maintain your health while traveling.
The first and perhaps most crucial tip focuses on immune system preparation. Many travelers make the mistake of waiting until they're already feeling unwell to support their immune system, but by then, it's often too late. When traveling, we're exposed to unfamiliar germs in enclosed spaces like airplanes, face disrupted sleep patterns, and deal with dietary changes—creating the perfect storm for illness. Proactive immune support through quality supplements containing ingredients like vitamin C, vitamin D, zinc, copper, and quercetin can make a significant difference. Despite concerns about supplements containing more than the daily recommended value of certain nutrients, these higher amounts are designed to provide optimal support during times of increased exposure, not just meet minimal survival requirements.
Sleep disruption represents another major challenge during travel. From uncomfortable hotel pillows to noisy environments and time zone changes, getting quality rest becomes difficult. A landmark 2015 Oxford University study revealed that people who sleep less than six hours per night are 4.2 times more likely to catch a cold when exposed to the virus compared to those getting seven or more hours. Maintaining your regular bedtime routine as much as possible, reducing screen time before bed, creating a dark environment, and using white noise can help mitigate sleep disturbances. For those needing additional support, supplements containing melatonin may help, though individual responses vary. Interestingly, melatonin production naturally decreases by 25-50% as we age from our 20s to our 50s, which helps explain why older individuals often struggle more with sleep.
Hydration, another often-neglected aspect of travel health, deserves special attention. The dry environment of airplanes combined with our tendency to limit fluid intake to avoid bathroom trips creates a recipe for dehydration. This can lead to headaches, inflammation, and compromised immune function. Bringing water bottles, consuming whole fruits for natural hydration and electrolytes, and moderating caffeine intake can help maintain proper hydration levels during travel.
Physical movement during transit, particularly on long flights or drives, is critical for preventing issues like blood clots and maintaining circulation. Simple strategies include periodic walks up and down the airplane aisle when permitted, tapping and pumping your feet while seated, and taking movement breaks during road trips. For those with underlying conditions or inflammation concerns, supplements that support healthy circulation may provide additional protection.
Finally, packing strategically can help you maintain your health routines away from home. Bringing healthy snacks, necessary medications, supplements, and comfort items like your favorite pillow can help minimize disruptions to your established health habits. Taking ownership of your health means planning ahead and making choices that support your well-being, even when faced with the temptations and convenience factors of travel.
By implementing these five practical approaches—preparing your immune system, prioritizing sleep, staying hydrated, moving regularly, and packing smart—you can enjoy your summer travels without compromising your health. The investment in preparation pays dividends in allowing you to fully experience and enjoy your destination, rather than spending your vacation trying to recover from preventable health setbacks.
