Travel Tips

06/15/2009

On a trip to China with a group of friends, I learned some handy tips to make traveling more healthy and enjoyable. Nothing can ruin a trip faster than illness, injury or digestive ailments.

First, pack appropriately. Choose suitable clothing for the climate(s) you will be encountering. Consider layering with lightweight, easy to dry fabrics. Camping stores often have clothing that wicks off moisture, provides good temperature control, and is "wash and wear." Don't pack too much, especially if you have to carry your own luggage. My husband and I use small carry-on bags and backpacks plus one large suitcase we store at a “home-based” hotel. We use the lighter luggage for shorter trips. Be sure to save space in your suitcase for purchases you want to bring home. Also, I like to keep my hands free, so I leave my purse at home and use a fanny pack.

Pack at least two pairs of shoes designed for walking and comfort. On this trip, my husband only wanted to take one pair, but reluctantly packed two. During a rugged mountain hike, the soles on his shoes wore away. He appreciated that extra pair of shoes! Thin throwaway slippers are good for plane rides. You can kick off your shoes and still walk around with some foot coverage.

Start training 4-6 weeks before your trip to prepare for the physical activity you will be doing, including stair climbing, walking, lifting and carrying. Start off gradually and build up to the rigors of the trip. I climbed stairs at home gradually working up to 100 times up and down, so I would be ready to go to Yellow Mountain, which I knew would require lots of stair climbing. Some travelers opted to stay at the hotel when the more vigorous excursions were offered and they missed some incredible experiences.

Consider taking a homeopathic remedy called No Jet Lag. Also, adjust as quickly as possible to the new time zone by staying awake during daylight hours and going to bed at dark.

On the airplane, swab the insides of your nostrils with tea tree oil, a natural antibiotic, or an antibiotic ointment to avoid getting a "bug." Some people use a remedy called Airborne to boost their immunity. I take a daily dose of Emergen-C, a vitamin C and mineral preparation. Just mix with water and enjoy a tasty fizzy drink. Drink a lot of water all day long. Of course, bring your vitamins, anti-diarrhea preparations and any other medications you may need. I also take a homeopathic cold and flu remedy called Alpha C-F at the first signs of illness.

Walking around the plane keeps joints from getting stiff, improves circulation in your legs and reduces strain on your spine. If at all possible, do some mild stretching of your neck, shoulders, trunk and legs such as reaching overhead, bringing the arms across your body, and bending elbows and wrists. Side bending at the trunk and mild twisting are also good. Rising up on toes and mild knee bends help stretch ankles and legs. Remember to move to your own body’s tolerance, keeping the movements comfortable. While seated you can do simple arm, leg, neck and trunk movements to keep joints supple and circulation moving. Sometimes the airline provides a video just before landing to get you ready to move, but try to move throughout the flight as well.

Once on the ground, keep hydrated and eat green cooked vegetables. They give you fiber and vitamins and provide a healthier gut environment. If you travel to countries where you don't trust the water, stay away from uncooked vegetables and fruits unless you can peel them, since the water they are washed with may contain unfamiliar bacteria. I also stick to hot beverages and avoid iced drinks.

The best remedy for a healthy and enjoyable trip is a positive attitude. Although 30% of our group of 55 people either came down with GI problems, ankle sprains and/or shoulder injuries from lifting heavy bags, they still remained positive. They had support from other group members such as treatment, medicines, help with bags, and moral support, and were able to enjoy the trip with minimal disruption.

Hope this helps if you are traveling, and bon voyage!

Sheila Yonemoto, P.T.
Yonemoto Physical Therapy
55 S. Raymond Ave., Suite 100
Alhambra, CA 91801
PHONE: 626 576 0591
FAX: 626 576 5890

Links:
http://www.yonemoto.com/ - Yonemoto Physical Therapy home page
http://www.yonemoto.com/programs/IMT.htm - Integrative Manual Therapy, a Hands-On Approach
http://www.yonemoto.com/programs/qigong.htm - Qigong to boost the immune system