Nothing puts a damper on a long-anticipated vacation more than feeling under the weather. It’s no fun battling stomach problems, infections and even jet lag — especially if it means you’re stuck at the hotel while your companions are out sightseeing.
Here are six tips for staying healthy while traveling overseas:
» Get vaccinated. Certain infectious diseases that are rare in the United States may be found in developing countries, so be sure to update routine immunizations and check whether other vaccines are recommended. Talk to your doctor or travel medicine expert, or go to the Centers for Disease Control website (www.cdc.gov) to check for region-specific health alerts.
» Plan ahead. You never know when you might be delayed or for how long. Make sure you have enough of all your prescription drugs and pack them in their original containers in your carry-on.
Carry a small medical kit with the basics: adhesive bandages, pain relievers (ibuprofen or acetaminophen), a cold remedy, anti-diarrheal medicine, and antibiotic ointment for small cuts and abrasions. You’ll be ready for minor sniffles, aches and pains without having to worry about locating and buying these drugs in an unfamiliar country.
» Offset jet lag. Limit the effects of jet lag by keeping hydrated. When you land, adjust to your new time zone by forcing yourself to stay active during daylight hours and sleep during the night, even if you don’t feel tired. If you have trouble sleeping, consider taking a prescription sleep aid such as zolpidem (Ambien) or over-the-counter supplement melatonin for a few nights.
» Avoid tummy trouble. In developing countries, don’t drink the local tap water! It’s safer to stick with bottled drinks or water that has been treated, boiled or filtered. Brush your teeth with bottled water. Avoid ice cubes, salads, raw veggies and unpeeled fruits, since they are likely to be made with or washed in tap water.
Eat foods that are well cooked, recently cooked and still hot when served. Avoid street vendors and dirty restaurants. Pack Imodium and a prescription antibiotic to help with symptoms just in case.
» Be aware of local health issues. If traveling to an area where mosquito-borne infections such as dengue fever, chikungunya, malaria, yellow fever or Japanese encephalitis have been reported, use insect repellent containing DEET or picaridin 20 percent, which are most effective at protecting your skin from disease-transmitting mosquitoes. If necessary, take malaria pills.
Travelers bound for Asia and the Middle East should take note that avian flu has been reported in these regions. The risk for most travelers is very small, but you should avoid markets with live chickens and eat only well-cooked poultry and eggs.
» Practice simple and effective habits. Wash your hands or use hand sanitizers (containing at least 60 percent alcohol) frequently to help avoid contracting colds, flus or more serious illnesses.
Stay hydrated. Going from Hawaii to drier climates may require increasing fluid intake.
Liberal use of SPF 30 sunscreen, sunglasses and a hat can help you avoid sunburn and heatstroke.
Dr. Vernon Ansdell is chief of internal medicine at Kaiser Permanente and works in the Travel and Tropical Medicine Clinic at Kaiser Permanente’s Honolulu Medical Office. He is an associate clinical professor at the University of Hawaii John A. Burns School of Medicine’s Department of Tropical Medical, Medical Microbiology and Pharmacology.
