They say the holidays are the most wonderful time of the year. But the wonder probably doesn’t start until you get to your holiday destination. First you have to navigate highways, airports and weather.
Andrea Padilla, MD, a family medicine specialist with Banner - University Medicine, shared some tips for making your trip healthier for your body and mind so you can have a safer, less stressful journey and enjoy the holiday season with family and friends.
1. Book your travel early
Reserve the flights, train tickets, hotels or vacation rentals and car rentals you need well ahead of time. That way, you won’t be feeling overwhelmed with last-minute stress and higher prices. “Be sure to ask about car seats for children if you’re not bringing your own,” Dr. Padilla said.
Try to book flights earlier in the day since they’re less likely to be delayed and give you more time to make up for delays without spending a night at an airport.
2. Consider travel insurance
Look into purchasing travel insurance to protect against cancellations, delays or medical emergencies.
3. Make sure everyone’s vaccinations are up to date
Travel can mean crowds and lots of contact with other people. Keep your risk of infection to a minimum by getting everyone in your family immunized.
“If you’re traveling overseas, talk to your health care provider about the vaccinations you might need,” Dr. Padilla said. “Your local health department can also help with advice on which vaccines are needed depending on where you’re traveling.”
4. Be realistic about your schedule
Build in flexibility in case delays crop up and try not to overload your schedule with too many activities. That way, you can stay calm and adapt if things don’t go as planned.
5. Create checklists
Checklists can help make sure you don't forget tickets, identification and documents like health insurance cards or belongings.
Make lists of the things you need to pack and the things you need to do before you leave, like watering plants and having your mail picked up. Make an itinerary that outlines your departure and arrival times, accommodation details and any scheduled activities. Don’t forget to share your flight details with anyone who is picking you up at the airport.
6. Pack light
Try to pack only what you need so you’re not dealing with lots of heavy luggage. Packing cubes or compression bags can help you make the most of your space and keep your things organized. Check airline or train regulations for luggage size and weight limits so you can avoid extra fees.
Remember to put liquids in quart-sized bags and electronics within easy reach so you are ready for the security line. Bring small toys and snacks for your children and entertainment for yourself. Pack an empty refillable water bottle and fill it after you get past security.
Consider shopping online and having gifts shipped to your destination so you’re not overloaded with presents you need to bring for the holidays.
7. Visualize your travel days
Think through what your travel day will look like to help remind yourself of things you may need to bring or things you can do ahead of time to keep the day running smoothly. It might be a good idea to print your boarding pass in case your app doesn’t work.
8. Be prepared for emergencies
Pack a first-aid kit with bandages, antiseptic wipes, pain relievers, hand sanitizer and masks. Bring any prescription medications and make sure you have enough for a few extra days. “Keep medicines in their original containers and in your carry-on bag if you’re flying,” Dr. Padilla said.
Carry a small toolkit, a flashlight and jumper cables if you’re traveling by car, as well as your auto insurance, car registration and emergency roadside assistance information.
9. Make sure your car is ready for the road
Before a road trip, you may want to have a mechanic check your car. If you don’t do that, look it over yourself. Check the oil, coolant and windshield washer fluid levels, make sure your tires have enough air and test your brakes.
10. Drive safely
Get plenty of sleep before you start a long trip traveling by car. Stay focused when you’re driving and don’t use your cell phone or eat. Plan regular rest breaks to stretch your legs and stay alert.
Stay safe on the roads, watch for safety hazards, give yourself plenty of travel time and be prepared to take alternate routes if you need to avoid traffic or weather.
11. Know what to expect at the airport
You’ll feel less stressed if you make sure your carry-on meets security regulations — don’t bring any oversized liquids or restricted items. Download the airline’s app so you know right away about any delays or flight changes. Keep your ID and boarding pass easy to access so you’re not scrambling to dig them out when you need them.
12. Stay healthy when you’re flying
Drink plenty of water since planes can be dehydrating. Wear comfortable clothing so you can move around during the flight to help your blood flow and keep from getting stiff.
13. Be smart about public transportation
Look over routes and schedules before your trip. Wait for your train or bus in a well-lit area, keep an eye on your belongings and use common sense if you interact with strangers.
14. Teach your kids what to do if you get separated
No parent wants to imagine this situation but it happens. Teach your child:
- Your phone number. If your child is very young, consider having them wear a bracelet with your phone number.
- To shout your full name if they get separated instead of “Mommy” or “Daddy”.
- Not to leave with someone they don’t know, even if that person offers to help.
- A designated a meeting spot in each location you visit whenever possible. Tell your kids to stay in one place until you find them if you don’t have a meeting spot.
15. Deal with delays
Have a backup plan and entertainment options like a book or game on your phone or laptop, as well as a charger or external battery.
16. Use relaxation techniques
“Deep breathing, mindfulness or short meditation breaks can help with managing stress, which is often a part of travel,” Dr. Padilla said.
17. Childproof at your destination
Choosing a child-friendly location may make it a little easier to keep your kids safe. Be sure to:
- Pack child locks and outlet protectors if you think you’ll need them. Rubber bands and duct tape can also work in a pinch.
- Put away any cleaning supplies, medications or fragile items that your child could reach at your destination.
- Block off the stairs if you need to.
- Make sure the smoke alarms and carbon monoxide detectors work.
- Lock the windows.
18. Stay active
Try to keep up your fitness routine in the hotel gym or pool. Try walking tours and short workouts in your hotel room to get in a little exercise. “Walk around the airport during layovers,” Dr. Padilla said.
19. Stick to healthy eating habits
It’s fine to indulge in holiday meals, but most of the time try to choose nutritious snacks and meals. Otherwise, you could feel sluggish and sleepy.
“You may want to bring premade food and snacks from home to avoid making poor food choices on travel days and to save money,” Dr. Padilla said.
20. Expect travel-related health issues
Motion sickness, jet lag and digestive problems are common when you’re traveling. Take steps ahead of time to prepare for them and reduce their impact on your trip. “Know where the nearest urgent care centers, hospitals and pharmacies are in case you need medical care during your trip,” Dr. Padilla said.
The bottom line
These travel safety tips can help you make sure holiday trips go as smoothly as possible. For more advice about staying healthy when you’re away from home, talk to your health care provider or reach out to an expert at Banner Health.
