How to ward off tummy troubles, bug bites, the post-trip blahs, and other travel pitfalls so you can kick back and really relax. Summer getaways should be all about rest and relaxation. Unfortunately, decadent meals, late nights out, and fun in the wild outdoors can leave you feeling worse than you did before you left. But with a little planning, you can return home healthy and happy and even hold on to that feeling.
Stay-well strategies to add to your itinerary
Before You Leave...Shore up your immune system. Digestive problems, from gas and indigestion to diarrhea, are all too common when you're on the road. "Eating out means you have less control over food preparation, exposing you to bacteria like E. coli and salmonella," says Patricia Raymond, M.D., an assistant professor of clinical internal medicine at Eastern Virginia Medical School in Norfolk. Prevent tummy troubles by popping probiotics — supplements that help keep your GI tract healthy — for three days before a trip. "Aim to take 1 billion
CFUs [colony-forming units] a day," Raymond suggests. (Look for pills containing S. boulardi to ward off Montezuma's revenge.) Meanwhile, more than one in five plane passengers will catch a cold within a week of their flight, research shows, so "bolster your immunity by getting seven to eight hours of sleep for several nights before you leave," says Michael P. Zimring, M.D. And because stress really does make you sick, pack a couple of days in advance, using a checklist. Be prepared. Put together a health kit that includes an antacid, an antidiarrheal medication, bandages, pain relievers such as aspirin or Tylenol, an antihistamine, sanitizing wipes, and your prescription medications (including liquids of more than three ounces, which can be carried on a plane if they're for medical use).
While You're Away...Stay active Lounge on a hammock all you want, but get in some activity too, or you'll have extra pounds as a vacation souvenir. It's easier — and more fun — than you think: Swim (205 calories burned in 30 minutes), play tennis (239 calories), hike (204 calories), or bike (272 calories). In a city? Sightsee (112 calories) or go dancing (153 calories). Indulge — to a point. "Pick one meal a day as your splurge," Zimring suggests. Otherwise, stick to lower-calorie foods high in filling protein and fiber, such as fruit, egg-white omelets, salads and wraps filled with veggies and lean meats, and fish. You'll have more energy for fun and avoid weight gain.
