Healthy Travel Tips

Filed Under: General Health
Last Reviewed 06/23/2014

Use melatonin to avoid jet lag when you cross time zones, so you don't miss any of your vacation fun.With my speaking schedule, conferences, and meetings I attend gathering research, I've been on more planes than I'd care to count. Over the years, I’ve gathered some "insider" healthy travel tips that make flying easier.


My Seven Healthy Travel Tips

  1. Buy water at the airport—or bring and empty bottle with you—and take it on the flight. The air in planes is extremely dry, so either bring your own water bottle or ask the flight attendant for several glasses of water throughout your flight. Drink a lot, then a little more.
  2. Use saline nasal spray. It keeps the mucous membranes moist so they can better perform their job of screening out pathogens and reducing your risk of infections. It also makes your nose feel less dry, and you'll breathe easier.
  3. Keep moving. Stand up and walk around the plane at least once an hour, especially on long flights, to protect against deadly blood clots.
  4. Bring healthy food onboard with you. The pretzels and peanuts that most airlines serve for a snack are loaded with sodium. Not only is that detrimental to your blood pressure, that salt can make the risk of in-flight dehydration even greater.  
  5. Fear of flying? If you have a fear of flying, I recommend that you take a natural anxiety reliever before, and perhaps during, your flight. The amino acid gamma-aminobutyric acid (GABA) is especially effective against acute anxiety or panic attacks. Products vary, so use as directed.
  6. Avoid jetlag when you cross time zones. At the new bedtime, take 1-3 mg of melatonin 30-60 minutes before you want to sleep. It's available in most health food stores.
  7. Treat motion sickness with ginger. Ginger has long been touted as a home remedy for nausea, and in recent years its effectiveness against motion sickness has been well documented. To avoid motion sickness, try eating a 1/4 inch slice of ginger, or taking 1,000 mg of standardized ginger extract three or four hours before travel.

Now it’s your turn: What are your healthy travel tips?

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DISCLAIMER: The content of is offered on an informational basis only, and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified health provider before making any adjustment to a medication or treatment you are currently using, and/or starting any new medication or treatment. All recommendations are "generally informational" and not specifically applicable to any individual's medical problems, concerns and/or needs.

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