Travel is the spice of life. But when you get sick en route or feel worse coming home - it can leave a bitter taste in your mouth.  

I’ve done a fair share of travel. I think I’m hovering right near that million miler mark last time I checked. I believe travel helps you relate with people from all walks of life better. I think it helps you be a better parent, friend, and colleague. My most traveled friends are the most cultured and most open-minded.

But I’ve also had my share of sickness while traveling. There is nothing worse than getting sick before a speaking engagement or getting sick in India and being told they thought I had leprosy. So the following are some tips I’ve picked up along the way in my travels that I hope will be of benefit to you. But first a little science:

Stay Hydrated: The low humidity in airplane cabins can lead to dehydration. Drinking plenty of water before, during, and after your flight can prevent dehydration. Studies have shown that maintaining hydration helps mitigate jet lag symptoms and enhances overall health during travel [1].

Choose Healthy Food: Airport food was designed to steal from your body i.e. rob it of its vitality. It often consists of fast food or snacks high in sugars and fats. Packing or finding nutritious snacks like nuts, fruits, or whole grains (real food) can help maintain blood sugar levels, maintain your immune system and avoid the lethargy associated with unhealthy eating options [2].

Keep Moving: Long flights or car rides can increase the risk of deep vein thrombosis (DVT). Frequent stretching and walking around the cabin or making stops during road trips to walk can improve circulation and decrease the risk of DVT [3].

Health is wealth and it becomes all the more clear when we travel.

Here are my tips for healthy travel:

En Route:

• Don’t book the first or last flight out. (Unless it is absolutely necessary) Sleep is so essential for our health - too often in hopes to save a few bucks we book the cheapest ticket only to compromise our sleep and immune system and drastically increase our chances of getting sick and that costs far more in the long run than a ticket that is $50 cheaper. Think of it like spending your copay at the doctor’s office in advance.

• Get a good night’s sleep before your trip. Start off on the right foot, not with a compromised immune system.

• Nasal Iodine. A hack I started recently after a random rabbit hole I went down was to take some Nasal Iodine with me when I travel. With all the bacteria circulating in planes and our sinuses being our first line of defense - I was convinced on a few squirts of this pre/post flight to be a healthy immune boosting tool in my bag.

• Hydration is Essential. When the body is dehydrated its fighting to maintain optimal function. But some are worried about having to go to the bathroom all the time. This is my sole reason for booking an aisle seat - so I can drink more water and keep my body working optimally. Drink more water than you think is necessary. Your body will thank you. This goes without saying but avoid sugar while en route - sugar suppresses your immune system. You don’t need that while en route.

• Wash Your Hands. You and thousands of others have been touching all the same services in route to your gate and in your seat and on that plane. Keep being vigilant that the easiest way to stay healthy is to keep your hands clean.

Upon Arrival:

• Your Bag is Dirty. I hate to sound like a germophobe but with all that travel and the countless surfaces your bag has been in contact with - you shouldn’t just toss it onto your bed when you arrive. Keep it and it’s wheels away from where your bare hands and feet and body will be.

• Eat and Drink Healthy. It is so easy to go on vacation or travel and to feel like we deserve a treat. I’m all for foodie fun while I travel but your body is already going through alot with travel, new environments, exposure to new bacteria, sleep loss, potential jet lag and more - help it out as best you can by providing it with nutrient-dense foods.

• Sleep is Your Friend. It’s easy to stay up late, relax etc on vacation or just mindlessly scrolling because there is no one else around (if we travel on business) to encourage us to go to sleep. But don’t disrupt your sleep routine more than is required - in fact try to stick to your timezone sleep and wake times as much as is within your control.

• Exercise is Your Superdrug. I don’t know why but travel seems to be this seductive invitation to enjoy the excuse of not exercising and working out. Fight the temptation! Do whatever it takes to get your jog, workout, etc in - find a way to sweat, to keep the circulation going.

A Few Excuses

“It’s too cumbersome to adjust my routine while traveling.”

Adjusting travel routines can seem daunting, but incorporating small changes gradually can make the transition smoother. For instance, adjusting your watch to your destination’s time as soon as you board your plane can psychologically prepare you for the change, helping you adapt your meals and sleep schedule accordingly. Staying hydrated also helps the body make this adjustment.

“Healthy options are too limited at airports or on the road.”

While it’s true that healthy options are sometimes limited, a bit of planning can go a long way. Packing a selection of portable, nutrient-dense snacks/foods can help you maintain a healthy diet. Many airports are also increasingly offering healthier dining options, reflecting a broader trend towards wellness. (Shoutout to the new Centurion Lounge at ATL for some delicious plant-based options)

“I can’t find time to exercise while traveling.”

Incorporating physical activity into your travel doesn’t necessarily mean finding a gym. Simple activities such as walking through airport terminals, using stairs instead of escalators, or engaging in light stretching at rest stops or in your hotel room can significantly contribute to your fitness. I’ve found myself doing pushups and situps and lifting furniture or my bag to break a sweat a few times.

Takeaways: Tips To Beat Jetlag

• Adjust Your Sleep Schedule Beforehand: Gradually adjusting your sleep schedule to the new time zone a few days before your trip can lessen the severity of jet lag. This helps synchronize your body’s internal clock with your destination[4]. The alternative is doing your best to stay on your timezone when you do arrive - yes that likely means waking up earlier than usual and going to bed earlier too.

• Use Light to Your Advantage: Light exposure is one of the most potent ways of shifting your body clock. Seek exposure to natural light in the morning if you travel eastward, and in the evening if westward. This helps reset your internal clock to align with the local time at your destination[5]. This is somewhat tricky when in a hotel in a city where there are lights beaming into your room. Shut out all light while you sleep but set an alarm and then turn on the lights or open the curtains and then lay back down for a few minutes - it will help you adjust and not feel so jarring.

• Consider Hot and Cold Showers: I’ve found there are few things that can relax me and help me sleep better than turning the dial back and forth on hot and cold in a shower before I sleep - especially when I travel.

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I’d love to hear your thoughts. 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How Self-Doubt Can Become Your Superpower 

How to Supercharge Your Sleep

The Power of the Sauna

Forgiveness May Be Your Missing Ingredient

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

[1] “Hydration and air travel: a review,” Journal of Travel Medicine, 2022.

[2] “Dietary recommendations for cardiovascular disease prevention,” The Lancet, 2023.

[3] “Prevention of deep vein thrombosis in long-distance flights,” Vascular Health and Risk Management, 2021.

[4] “Strategies for adjusting to new time zones,” Chronobiology International, 2022.

[5] “Light therapy for managing circadian rhythm sleep disorders,” Sleep Medicine Reviews, 2021.