Stay Fit on the Go: Dr. Marc Siegel’s 5 Essential Holiday Travel Health Hacks

Traveling is a significant aspect of the festive season, with data indicating that over 119 million Americans intend to undertake some form of journey between Christmas and New Year.

However, traveling often heightens the likelihood of falling ill — but there are measures you can adopt to enhance your chances of remaining healthy while away from home.

“When you’re traveling, when you’re on the move, there’s plenty of risk for stress and disorientation,” Dr. Marc Siegel, a clinical professor of medicine at NYU Langone Health and senior medical analyst for Fox News, told Fox News Digital.

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“You’re not in your normal environment, which can lead to feelings of disorientation, discontent, anxiety, or even fatigue, particularly when you cross time zones.”

Siegel shared several of his best recommendations for avoiding illness during holiday travels.

1. Remain well-hydrated

Maintaining hydration has been proven to bolster the immune system and safeguard against illness.

Water is always preferable, but other hydrating liquids include plain coffee or tea, sparkling or flavored waters, 100% vegetable juice, and milk or dairy substitutes.

2. Maintain your exercise regimen

It’s advisable to travel while “well-exercised,” Siegel mentioned.

“If you have a consistent workout routine, I wouldn’t halt it a week before your trip,” he advised.

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“If you’re consistently exercising, sleeping adequately, and eating correctly before you travel, I believe that puts you in significantly better condition while on the road.”

3. Sanitize surfaces

Siegel declared that he is a “strong proponent” of sanitizing surfaces, especially when flying.

“You’d be astonished by what these surfaces harbor — we’ve conducted studies on that,” he stated. “There are numerous germs on that tray table, and it’s the individual next to you who might be unwell.”

4. Keep current with vaccinations

“Before embarking on a trip, it’s a wise moment to evaluate whether you’re current on your vaccines,” Siegel suggested.

One immunization that doesn’t receive sufficient attention, according to him, is Tdap, a combined vaccine that safeguards against tetanus, diphtheria, and pertussis (whooping cough).

It is administered at least once every five to ten years.

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“This year, there’s a significant amount of whooping cough circulating,” Siegel remarked. “Thousands of cases have been documented, but many thousands remain unreported.”

He also advises the shingles vaccine for individuals over 50 years old and the pneumonia vaccine for those aged 60 and above.

“When you’re under stress from traveling, that’s when you might become ill,” Siegel noted, as the immune system is not operating at peak capacity.

“When you’re under stress from traveling, that’s when you might become ill.”

“That’s when shingles may reappear,” he cautioned. “Shingles is actually a dormant chickenpox virus that can reactivate during periods of stress.”

The Centers for Disease Control and Prevention (CDC) also advocates that everyone aged 6 months and older receives COVID and influenza vaccinations, with limited exceptions.

5. Prepare a travel health kit

For those who take several daily medications, the doctor recommends traveling with a single pill container and placing all the different pills in it, reducing the chances of any going missing.

“Ensure you have more than enough,” he advised. “You never know when delays might occur, especially during holiday travel.”

Siegel suggests bringing three or four extra days of pills for all medications.

“Depending on any chronic conditions you may have, it’s wise to stay up-to-date with blood tests and consultations with your physician” before traveling, he added.

6. Achieve adequate, restful sleep

It can be difficult to uphold a consistent sleep pattern while traveling, Siegel pointed out, particularly with shifting time zones.

“The more rest you can obtain while traveling, the better you’ll feel,” he remarked.

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For those who struggle to sleep while traveling, Siegel recommends figuring out what helps you relax at home and employing the same methods.

“I frequently receive inquiries about sleep aids,” he said. “For travelers on extended journeys, I personally feel uneasy prescribing medication unless the patient has already been using it.”

7. Utilize masks as necessary

While masks “acquired a negative reputation” during the pandemic due to mandates, Siegel noted that they are instruments that can assist individuals who are unwell or at heightened risk.

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“If you’re someone who’s prone to infectious diseases or has a chronic condition, the last thing you need is to contract the flu, COVID, or RSV.”

The doctor advises considering wearing a mask in confined spaces crowded with people.

“You can’t know what illnesses they may be carrying,” he said.

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“That’s why I would contemplate wearing one, particularly if you’re at significant risk.”

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Overall, Siegel remarked, “keeping hydrated, eating nutritionally, and sleeping well as much as possible is essential in minimizing stress while traveling.”