This time of year, plans are made to make journeys short and long to visit our loved ones. While we don’t always (or thankfully often) encounter the mishaps of the classic comedy “Planes, Trains, and Automobiles,” traveling tends to take its toll. Luckily, there are a few key components to helping your upcoming ventures be more enjoyable and healthful.
1.) New Places = New Beds
Whether you are traveling across the country or just staying down the road, you are likely facing altered schedules and sleeping arrangements. Interrupted sleep not only leaves you grumpy, but can cause flares in chronic conditions, such as pain or mood issues. Try to imagine what your circumstances are going to be and figure out how to normalize them, such as bringing your favorite pillow or a special blanket for your little one.
- Our bodies tend to like it quiet and dark, so consider bringing an eye mask and some earplugs in case you find yourself snoozing next to a snorer.
- Magnesium before bed can help you fall asleep and get restful sleep, especially after a stressful journey.
- If you know you are facing a big time difference, start adjusting your bed time by 15 minutes each night. While this is not fool-proof, it can help. If you have a big time-zone change, 1-3 mg Melatonin 30 minutes before bed can help to set your sleep schedule if taken a few days before and after travel, relieving that dreaded jet lag.
2.) New Places = New Bugs
Viruses and bacteria can vary from place to place, making it possible for you to catch a bug right after you just got through fighting it. Aside from being exposed to new bugs, people tend to travel in stuffed and crowded places where we come into close contact with others over and over, increasing the risk of getting ill. If you find yourself in this situation, be sure to be mindful about the basics:
- Wash your hands regularly (especially before eating). Carrying an instant hand sanitizer can be helpful if you are in busy terminals with little ones.
- Avoiding touching your face
- Cover your coughs and sneezes. If you have to cough or sneeze, use your elbow or shoulder rather than a hand.
If you want to take it a step further, boost your immune system with herbal support, such as Sambuccus (Elderberry) or Echinacea and include foods like garlic, onions, and fresh culinary herbs. While vitamin C can boost the immune system, it takes repeated use over the course of weeks to take full effect. For travel, I recommend botanicals that work more quickly.
Lastly (and I hate to be the one to say it), even if it is unfair and inconvenient, if you are sick, you should not be in an airplane, bus, or train! If you have had a fever within the last 24-hour period, you are at your most contageous. While you can spread the love this season, please don’t spread the germs.
3.) New Places = New Food
If you are someone who has eating restrictions, either because you are allergic/sensitive to something, managing a condition, such as diabetes, or working to keep off the winter bulge, then it is important to plan ahead:
- Pack plenty of snacks so you have easy food options in a pinch, such as veggies with dip, trail mix, protein bars, or apples and peanut butter. This will help you fight the temptation of grabbing junk food that is going to leave you feeling tired and bloated.
- If you can, research restaurants in the area that have options. When you are out eating, even though it can sometimes be embarrassing, the best policy is to ask- ask what is in the recipe, ask for what you need. You might not always get an answer you like, but then you can make the decision that is going to serve you and your health best.
- For those holiday meals when you don’t or can’t always know all the ingredients, consider bringing some digestive enzymes to help break down your food and prevent the gas, bloating and other tummy upsets. A mug of ginger or peppermint tea can also help soothe an upset stomach.
As always, if you have specific issues you are concerned about, consult your physician for medical advice.
Wherever the journey takes you, may you make your way in safety and in health!
References:
Buscemi N., Vandermeer B., Pandya R., et al. Melatonin for Treatment of Sleep Disorders. Summary, Evidence Report/Technology Assessment: Number 108. AHRQ Publication Number 05‐E002‐1, November 2004. Agency for Healthcare Research and Quality, Rockville, MD. http://www.ahrq.gov/clinic/epcsums/melatsum.htm