Staying fit & fantastic on vacation

Heather Little-White, Contributor

During summertime, families take vacations to rest and shed some of the stresses associated with work or school. However, one of the concerns vacationers have is how to stay healthy during the break. There are several strategies you can use to ensure that you remain healthy while travelling.

About.com provides some useful information on things you must do ahead of taking off on vacation.

1. Plan ahead: Traveller's diarrhoea is one souvenir you would not want to pick up while on vacation. You should also try to avoid motion sickness, jet lag and problems resulting from changes in climate and altitude.

2. Visit your doctor: You need to find out what vaccines will be necessary for the country to which you plan to travel. Some countries have diseases like malaria and water-borne illnesses which will need prescriptions to prevent the disease or combat symptoms. Check out health alerts before you travel. You may get health-related information about your destination country from the local embassies.

3. Prescriptions: Ensure that you have adequate amounts in their original containers. Take along any over-the-counter medications you might need while on vacation. If you have a serious medical condition, you may want to ask your doctor to write a letter describing any controlled substances and/or injectable medications on his or her letterhead so that you can bring these items with you.

4. Insurance: You can buy travel health or emergency insurance in addition to your regular health insurance. If our policy covers overseas travel, make sure you know what exactly will be covered by insurance. Read the entire policy carefully before you pay for it to be sure you're covered for pre-existing conditions, health care while you are away and medical evacuation if you need to return home for treatment.

5. Pack defensively: Ensure that you have emergency medical supplies include prescription medications, health insurance cards, proof of immunisation (if needed); travel insurance documents and emergency medical supplies. Depending on your destination, also bring:

1. Sunscreen
   
2. Insect repellent
   
3. Anti-diarrhoeal medication
   
4. Pain/fever medication
   
5. Antihistamines and/or
   
6. decongestants
   
7. Antacid tablets
   
8. Motion sickness medication
   
9. First-aid supplies
   
10. Hydrogen peroxide
    
11. Pepto-Bismol

• During Your Travel

According to Lila Anastas, writing in VFW Magazine (April 2003), jet lag is usually more of a problem when you travel west to east and is worse the more time zones you cross. The symptoms are familiar enough - fatigue during the day, insomnia at night, headache and disorientation.

There are a few simple measures to try to prevent jet lag.

1. When you board the plane, set your watch and plan your sleep schedule according to the time at your destination.
   
2. Drink plenty of water (at least four ounces per hour of flight).
   
3. Avoid heavy, fatty foods which are hard to digest and limit your amount of caffeinated and alcoholic drinks as these may interfere with healthy sleep.
   
4. When you arrive at your destination, immediately settle into that time schedule. If your doctor agrees, take an over-the-counter sleep aid for the first several nights. To avoid morning-after grogginess, take the lowest effective dose of the medication.
   
5. A 45-minute power nap during the day may help you adjust to a new time zone. Longer naps, however, will interfere with the body's natural ability to adjust (Anastas).

Motion Sickness

It can happen to you at any time in your travels. Your plane may hit turbulence while you fly. You may be driving on a winding road or travelling in a boat on choppy seas. You can develop motion sickness if you are driving in the passenger's seat in a car. If you are going on a ship, it is best to choose a cabin in the middle close to water level. On a plane, the best spot to sit is over the wings. If you develop motion sickness, you may get dizzy, become nauseous, start vomiting and you become thirsty.

Anastas claims that if you know you are prone to motion sickness, you should avoid overeating and drinking too much alcohol while travelling. Your doctor may recommend that you carry medication like Dramamine. Ginger is a favourite home remedy. All medicines should be administered one hour before departure.

•  At your destination

Dressing for the weather

The trick to staying warm in cold weather is to dress in layers so you can remove or add clothes according to the weather. In tropical climates, it is advisable to wear light, loose clothing, a hat, sunglasses and to apply sunscreen. Drink plenty of water and other fluids to replace what may have been lost.

Altitude sickness

Be careful of travelling to high altitudes. You should check with your doctor if you have a major health problem. Altitude sickness may cause headache, fatigue, nausea, shortness of breath and insomnia.

Choose food and drink carefully. Wash all fresh fruits and vegetables thoroughly before eating them. Very often they are sprayed with insecticides. This is when hydrogen peroxide will help with washing. You make sure that you boil water before drinking to prevent cholera and other water-borne illnesses. Be careful in using ice as, very often, water is not boiled.

When in doubt, avoid uncooked foods and anything that might contain tap or well water. Be careful about eating food that has been sitting on a buffet line at room temperature, especially if you are not too sure how long it has been sitting at room temperature. The universal rule is to eat hot foods hot and cold foods cold. Dishes should be well cooked and eaten steaming hot.

Digestive Troubles

Anastas makes reference to the travelling bug-a-boo (which goes by such names as turista or Delhi belly) caused by the E. coli bacteria which lives in the small intestine, multiplies and produces a toxin that can cause diarrhoea, abdominal cramps, nausea, vomiting and a low fever.

E. coli infection can be prevented by avoiding contaminated food and dirty water. Anastas says when it comes to food, the wise traveller should remember to "boil it, cook it, peel it or forget it".

She suggests passing up unpasteurised milk and cheese and anything that contains custard, pastry cream or mayonnaise. Stay away from raw seafood (including shellfish) as well as undercooked meats. At all costs, street vendors should be avoided although there is the temptation to try the local cuisine.

Traveller's diarrhoea

Regardless of how careful you are, you may still come down with traveller's diarrhoea. The first thing to do is to replace the fluids and minerals that you have lost. Drink clear liquids like coconut water, broths and flat non-caffeinated soda plus rehydration solutions. You may also use over-the-counter solutions like Pepto-Bismol.

Wash hands often. Wash hands very often or use an antibacterial gel sanitiser or wet wipes before eating, after touching your face, after using the toilet, after handling money or items that have been in contact with the ground and after travelling by public transport. Frequent hand-washing prevents passing and catching communicable diseases.

Protect yourself from insect-borne illnesses such as malaria and Lyme disease. You must carry insect repellent and be sure to use it frequently. Wear long pants and long-sleeved shirts when hiking or while visiting countries where malaria is prevalent. Sleep under mosquito netting in malaria-prone areas, shaking out the netting each night before going to bed.

Use sunscreen to protect yourself from sunburn. Wear a hat with a brim to protect your face and neck from the sun.

Avoid touching animals, including birds, both wild and domestic. Do not try to remove animals, particularly bats, from your room, tent or vehicle; call animal-control authorities instead. Rabies is always a risk, particularly in developing countries. If an animal bites you, wash the bite area well with soap and hot water and seek medical attention immediately.

Take it easy. Do not try to do too much. In some countries, you will never be able to see all the attractions and country details in one visit. It is far better to travel at a relaxed pace, enjoy your trip and stay healthy. Be sure to get plenty of rest, drink lavish amounts of water and avoid extreme heat or cold.

1. After you return home

Monitor your health. If you should become ill, be sure to tell your doctor that you were on vacation recently, particularly if you visited a malaria-prone country.

Whether you are gong to sandy beaches or going to experience crisp mountain air or enjoying the leisurely pace of foreign cultures and their exotic food, you should ensure that you stay healthy while travelling so you can have pleasant memories.

Reference: http://travel.state.gov/travel/cis_pa_tw/cis/cis_1470.html

Heather Little-White, PhD, is a nutrition and lifestyle consultant in the Corporate Area. Send comments to editor@gleanerjm.com or fax 922-6223.