10 Tips for a Healthy Vacation

By Judy Kirkwood

Summer vacations are the best, except when we become so self-indulgent our health suffers. Relax, but be aware that vacations are often an invitation to overeating, sleeplessness, and energy-sapping sloth. A vacation is, by definition, a break from routine. Don’t abandon your health habits, however. And don’t you dare forget sunscreen and a hat.

Here are 10 ways to make sure your vacation is a healthy one.

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Carry, Don’t Pack, Your Medications At least a week before your departure, make sure that you have enough of each medication to get you through your time away. If not, pick up your renewal. It is preferable to keep medications in their original prescription bottles, but if you put them in a weekly pillbox to downsize, be sure you bring evidence of the prescriptions. Most pharmacies provide a copy of what the medicine is, dosage, your name, doctor’s name, date picked up, and what the pill looks like. Liquid medications and gel packs for keeping medications cold are allowed by TSA; put them in separate Ziploc bags for examination. Keep your medications close and secure. If traveling by car, don’t leave medications in a hot car; take them in your purse.

Document Important Information Besides carrying proof of your prescriptions, carry a list of both prescription and non-prescription medications, the conditions for which you are taking medications, and contact info for your doctor and specialists. Remember to include your vision prescriptions in case you lose your glasses (bring an extra pair) or contact lenses. For all trips, carry copies of your driver's license, passport, and credit cards.

Prepare Healthy Snacks for the Plane or Car Avoid the temptations of airport and gas station junk food and protect yourself from hunger pangs if your plane is delayed after you board or you are in a traffic jam. Bring containers of carrots, celery, sugar snap peas, cherry tomatoes, cut up fruit or small berries and grapes, nuts, small sandwiches (pb&j travels well), and always have a bottle of water. On road trips, pack a cooler. You can get hummus to go packs and small yogurt containers. Keep a few pieces of hard candy and an orange or OJ on hand for diabetics or a low blood sugar situation.

Eat Healthy When You Eat Out Forget buffets, which are a recipe for overindulgence. Give the key to the hotel mini-bar back to guest services. Sample fresh food and replenish snacks at farmers markets. Book a hotel room with a kitchen, especially if you have children. In hotels with continental breakfasts, go for the fruit and yogurt instead of pastries. If you’re going out to eat out, can you walk to the restaurant instead of drive? Ignore the drink menu unless you are within walking distance of where you are spending the night.

Exercise on the Fly or on the Road Make sure your hotel has a fitness center or pool (and don’t forget your swimsuit!). Vacation resorts may have exercise classes you can join. If you are a jogger, check with the concierge regarding safe and well-lit paths for running, and take the stairs, not the elevator, back and forth to your room. Consider bringing resistance bands for in-room or road stop exercise breaks. Rent a bike (and helmet) for touring. Bring your tennis racquet in case you pass some courts. And don’t forget, you can stretch anywhere.

Buy Travel Insurance for Medical Emergencies Research travel insurance to cover emergency situations for international or domestic trips. Different plans offer coverage for medical expenses, including transport to a hospital and medical consultations and procedures, as well as emergency evacuation. Compare plans against health insurance coverage you already have so you don’t duplicate covered benefits.

Carry a First-Aid Kit Fill another Ziploc bag with tape, gauze, different sizes of band aids, and an elastic bandage for a sprain. Include hydrocortisone cream for topical relief of rashes, Benadryl for allergic reactions, Imodium, Tums, and something for motion sickness. Also bring along antibacterial wipes for cleaning everything from your hands to armrests. And if you are on a road trip, it never hurts to have a plastic bag for car sickness and an extra roll of toilet paper for emergency stops.

Sleep Well When booking a hotel room, ask if it is on the street or over the bar or lounge and express your preference for a quiet room. Turn on the AC unit or request a fan to block night noise. If you take a sleeping aid at home, be sure and bring it on your trip. Do not drink alcohol or caffeine while in transit; wait til your body resets, especially if you are in a new time zone. Try to hold off til night time to hit the mattress; if you nap, keep it under 2 hours or risk waking up in the middle of the night ready to ramble.

Don’t Let the Bedbugs Bite Before booking a hotel room, check it out on the Bedbug Registry (http://bedbugregistry.com). Once you get there, do a physical check of the room, looking for evidence of bedbugs on the sheets, headboard, and nightstands. Leave your luggage by the door or on the luggage stand; do not put it on the bed.

Other Healthy Hotel Tips Book a nonsmoking room and if it smells like smoke insist on another one or change hotels as the lodging may not have a good air circulation system. Ask for a higher floor, away from street noise. Find out if there is any construction on the property and when it starts in the morning. Ask for a newly renovated room, which will have a better mattress.