Skip to content
Fullscript leaf logo Sign in
Fullscript logo
Fullscript leaf logo
  • Our platform
    • Practitioner software
    • Pricing
    • Integrations
    • Patients on Fullscript
    • Book a demo
  • Learn
    • Spotlight
    • Protocols
    • Wellness blog
    • Practice resources
    • Webinars
    • Ingredient library
    • Practicing virtually
  • Support
    • Practitioner support
    • Patient help
    • Contact us
    • Or chat with us
Sign in Create account
Diet & Lifestyle
—

How to Avoid Getting Sick While Traveling

March 29, 2021
Fact checked
Written by Laura Dan, BSc, NDTR
Medically reviewed by
Dr. Christopher Knee, ND
  1. Wellness blog
  2. How to Avoid Getting Sick While Traveling

When you’re on vacation or traveling for work, the last thing you want is to come down with something. Unfortunately for many, getting sick during or shortly after traveling is a common occurrence. Continue reading to learn about the common causes of travel-related illness and what you can do to reduce your risk of falling ill on your next trip.  

A man and a woman walking in an airport

Washing your hands frequently, getting enough sleep, and managing your stress levels can help keep you healthy while traveling.

 

Why do we get sick when traveling?

It’s not uncommon to experience gastrointestinal distress or to catch a respiratory illness during or shortly after traveling. According to a cohort study involving 460 subjects, 79% of participants reported illness during travel or following their trip. (31)

Several factors increase your risk of getting sick while away from home, such as travel-related stress, jet-lag, and contaminated food. (14)(2) Crowded public settings, such as airplanes, buses, trains, restaurants, and public restrooms, can also expose you to pathogens that can increase your risk of illness.

Did you know? The flu and other airborne viruses can travel up to six feet once an infected individual coughs, sneezes, or speaks. (4)

Air travel and immune system health

With large crowds of people and close seating arrangements, air travel presents unique risks that can compromise immune system function and increase the likelihood of transmission of infectious diseases. (15)

Thankfully, modern air filtration systems in today’s passenger planes allow for constant airflow and are equipped with high-efficiency particulate air (HEPA) filters, which are the same filters used in hospital operating rooms. (17) These filters do not eliminate the risk of catching an airborne illness; however, they are recommended by the Centers for Disease Control and Prevention (CDC) as a highly effective countermeasure. (17)

The most significant concern of air travel is the low humidity levels in airplane cabins. Low humidity can cause the mucosa in the nose to dry up, increasing your susceptibility to airborne diseases like the flu. (21)(24)

What are the most common illnesses while traveling?

Travelers’ diarrhea (TD) is the most common illness affecting travelers, particularly when traveling abroad. Caused by a wide variety of intestinal pathogens (e.g., bacteria, viruses, protozoa), TD affects between 30% and 70% of travelers. Symptoms of TD vary depending on the type of intestinal pathogen. (6)

Travelers can contract TD anywhere; however, certain destinations pose a significantly greater risk, including Asia, Africa, Mexico, the Middle East, and Central and South America. (6) You can reduce your risk by washing your hands frequently, avoiding buffets, choosing hot and cooked foods instead of raw foods, and drinking beverages from factory-sealed bottles. (6) The table below outlines the three causes of TD.  

Signs and symptoms of travelers diarrhea

Know the signs and symptoms of travelers’ diarrhea.

Respiratory illnesses are also common during or after travel. According to the CDC, influenza (flu) is the most common vaccine-preventable illness acquired among travelers. (16)

Other illnesses often reported during or after travel include skin issues (e.g., dry skin, insect stings, sunburn), urinary tract infections, and ear infections. (31)

Travel health tips

Use the tips outlined below to help prevent illness before, during, and after traveling.

Get plenty of sleep

In the days and weeks leading up to your trip, be sure to get at least seven to eight hours of sleep per night. According to one study, not getting enough quality sleep in the weeks before exposure to the virus that causes the common cold (rhinovirus) increases one’s susceptibility to getting sick. (13) If you are traveling to a different time zone and are suffering from jet lag, supplementing with melatonin may help ease symptoms associated with the time change and promote a better night’s sleep. (18)

Eat a healthy diet rich in immune-boosting foods

Consuming a healthy diet year-round is essential for building and maintaining a healthy immune system. Poor nutritional status can impair your immune system, leaving you more vulnerable to infection. (22) Several nutrients and dietary components, including fiber, omega-3 fatty acids, zinc, and vitamins A, C, D, and E, support optimal immune function. (12) Focus on consuming various fruits and vegetables, whole grains, beans, legumes, nuts, seeds, and lean protein. (19)

Get active

Regular physical activity positively influences your immune health by increasing the circulation of numerous immune cells responsible for combating pathogens. (30) Try to remain physically active while traveling by walking daily, utilizing hotel gyms, biking, or engaging in other physical activities at your destination.

Practice proper hygiene

Avoiding touching your face and frequently washing your hands can help minimize your risk of catching or spreading an illness. Using hand soap, wash your hands under warm water for at least 20 seconds. (10)

If you’re not near a sink, use an alcohol-based hand sanitizer with at least 60% alcohol to reduce some of the microbes on your hands. (7) Hand sanitizer doesn’t kill bacteria instantly; it can take between 15 and 30 seconds to take full effect. The efficacy of hand sanitizer also depends on the volume you use. Apply enough to cover the entire surface of both your hands and rub your hands together until they are dry. (20)

Did you know? The combination of proper hand hygiene and wearing a mask has been shown to decrease the chance of contracting influenza by up to 75%. (1)

Manage stress

Traveling, whether it be for work or leisure, can be stressful at times. Stress can weaken the immune system, leaving you more vulnerable to getting sick. (23) Engage in activities that help relieve stress and calm nerves, such as yoga, meditation, listening to music, or reading.

Use immune-supportive supplements when directed by your practitioner

Studies have indicated that certain dietary supplements may help give your immune system a fighting chance against respiratory illnesses. For example, according to one study, echinacea was shown to reduce the severity and occurrence of lower respiratory illness symptoms compared to placebo when taken before and during overseas travel. (27) In another study, elderberry supplements reduced the duration and severity of cold symptoms in air travelers. (28) Always consult your practitioner before adding a new supplement to your wellness plan.

For more information about improving your immune system health with lifestyle habits and supplements, visit the Fullscript blog.

Confirm with your practitioner that it’s safe for you to travel

If you have certain chronic or acute illnesses, air travel might not be a safe option for you or other passengers. Avoid travel or consult your practitioner before traveling if you are experiencing any of the following symptoms or conditions:

  • Blood clots or history of deep vein thrombosis (DVT) or pulmonary embolism (PE)
  • Chest pain
  • Contagious illness (e.g., cold, flu)
  • Fever over 100.4°F (38°C)
  • Pregnancy (≥36 weeks or high-risk pregnancy)
  • Recent heart attack or stroke
  • Recent surgery
  • Severe chronic respiratory disease
  • Severe sinus infection
  • Sickle cell disease
  • Uncontrolled psychotic illness (5)

 

Man wearing a mask looking out the window of a plane

Wearing a mask and washing your hands can help reduce the spread of respiratory illness.

 

Check if your destination requires certain vaccinations

In an effort to prevent international infectious disease spread, some countries have vaccination requirements for visitors. The CDC and the World Health Organization (WHO) provide vaccination requirement information for travelers online. (3)(32) If you are planning to travel internationally, speak to your integrative healthcare provider for guidance.

Refer to the CDC for the latest travel advisories

The CDC website offers detailed recommendations and warnings for traveling abroad to countries that may be affected by disease outbreaks, natural disasters, or events that could impact your travel. (11)

Bring essential medications and supplements

Don’t forget to pack an adequate supply of medications or supplements. It’s also a good idea to pack a few extra days worth of medications or supplements in the event of a travel delay or trip extension.

Keep medications in their original packaging with their labels intact. If you’re traveling abroad, refer to your destination’s foreign embassy to ensure that your medications are allowed in their country. (29)

Protect your skin

Be sure to pack sunscreen and protective clothing, such as hats and sunglasses, to protect your skin from the sun’s ultraviolet (UV) rays. Look for sunscreens that offer a minimum of 15 SPF and be diligent about reapplying sunscreen every two hours or after swimming or sweating. Further reduce your exposure by seeking out shady spots while lounging by the pool or spending extended periods of time outdoors. (8)

Ease travel-related constipation

Disruptions in your daily schedule, increased stress, and dehydration can cause constipation while traveling. Find relief by drinking plenty of water, eating fiber-rich foods, and staying physically active. Fiber supplements can help ease constipation as well. (25)

Consider travel health insurance if traveling abroad

Depending on your medical insurance plan and vacation destination, you may not be covered for medical care when visiting other countries. Travel insurance can be used to cover unexpected accidents or medical costs while you’re traveling. When planning your trip, discuss your insurance coverage and consider purchasing short-term supplemental insurance if necessary. (9)

The bottom line

Getting sick doesn’t have to be a part of your trip. With a bit of preparation, certain precautions, and lifestyle modifications, you can reduce your risk of illness while traveling. Be sure to adhere to current travel advisories and any recommendations from your government or public health agency. If you’re a patient, speak to your integrative healthcare provider for a pre-travel check-up and recommendations specific to your wellness plan.

NOW BETTER
Shareable protocols 2.0
Support group visits, attract new patients,
and collaborate more easily with colleagues!
Try now!

Don’t have a free Fullscript account? Sign up.

Fullscript simplifies supplement dispensing

Create your dispensary today I'm a patient
References
  1. Aiello, A. E., Perez, V., Coulborn, R. M., Davis, B. M., Uddin, M., & Monto, A. S. (2012). Facemasks, hand hygiene, and influenza among young adults: A randomized intervention trial. PLoS ONE, 7(1), e29744.
  2. Castanon-Cervantes, O., Wu, M., Ehlen, J. C., Paul, K., Gamble, K. L., Johnson, R. L., Besing, R. C., Menaker, M., Gewirtz, A. T., & Davidson, A. J. (2010). Dysregulation of inflammatory responses by chronic circadian disruption. The Journal of Immunology, 185(10), 5796–5805.
  3. Centers for Disease Control and Prevention. (n.d.). Travelers’ health. https://wwwnc.cdc.gov/travel
  4. Centers for Disease Control and Prevention. (2018). How flu spreads. https://www.cdc.gov/flu/about/disease/spread.htm
  5. Centers for Disease Control and Prevention. (2019a). Before you travel tips. https://wwwnc.cdc.gov/travel/page/before-travel
  6. Centers for Disease Control and Prevention. (2019b). Travelers’ diarrhea. CDC.Gov. https://wwwnc.cdc.gov/travel/page/travelers-diarrhea
  7. Centers for Disease Control and Prevention. (2020a). Show me the science | Handwashing. https://www.cdc.gov/handwashing/show-me-the-science.html
  8. Centers for Disease Control and Prevention. (2020b). Sun Safety | Skin Cancer | CDC. https://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm
  9. Centers for Disease Control and Prevention. (2020c). Travel insurance: Peace of mind while you travel. https://wwwnc.cdc.gov/travel/page/insurance
  10. Centers for Disease Control and Prevention. (2021a). Handwashing: Clean hands save lives. https://www.cdc.gov/handwashing/index.html
  11. Centers for Disease Control and Prevention. (2021b). Travel health notices. https://wwwnc.cdc.gov/travel/notices
  12. Childs, C.E., Calder, P.C., & Miles, E.A. (2019). Diet and immune function. Nutrients, 11(8), 1933.
  13. Cohen, S., Doyle, W. J., Alper, C. M., Janicki-Deverts, D., & Turner, R. B. (2009). Sleep habits and susceptibility to the common cold. Archives of Internal Medicine, 169(1), 62.
  14. Connor, B.A. (2020). Travelers’ diarrhea. CDC.Gov. https://wwwnc.cdc.gov/travel/yellowbook/2020/preparing-international-travelers/travelers-diarrhea
  15. Edelson, P.J., Kozarsky, P.E., Brown, C. (2020). Air travel. CDC.Gov. https://wwwnc.cdc.gov/travel/yellowbook/2020/travel-by-air-land-sea/air-travel
  16. Fairley, J.K. (2020). General approach to the returned traveler. https://wwwnc.cdc.gov/travel/yellowbook/2020/posttravel-evaluation/general-approach-to-the-returned-traveler
  17. Federal Aviation Administration. (2020). Fact sheet – cabin air quality. https://www.faa.gov/news/fact_sheets/news_story.cfm?newsId=25501
  18. Herxheimer, A., & Petrie, K. J. (2002). Melatonin for the prevention and treatment of jet lag. Cochrane Database Syst Rev, 2, CD001520.
  19. Iddir, M., Brito, A., Dingeo, G., Fernandez Del Campo, S. S., Samouda, H., La Frano, M. R., & Bohn, T. (2020). Strengthening the immune system and reducing inflammation and oxidative stress through diet and nutrition: Considerations during the COVID-19 crisis. Nutrients, 12(6), 1562.
  20. Kampf, G., Ruselack, S., Eggerstedt, S., Nowak, N., & Bashir, M. (2013). Less and less–influence of volume on hand coverage and bactericidal efficacy in hand disinfection. BMC Infectious Diseases, 13(1), 472.
  21. Kudo, E., Song, E., Yockey, L. J., Rakib, T., Wong, P. W., Homer, R. J., & Iwasaki, A. (2019). Low ambient humidity impairs barrier function and innate resistance against influenza infection. Proceedings of the National Academy of Sciences, 116(22), 10905–10910.
  22. Maggini, S., Pierre, A., & Calder, P. (2018). Immune function and micronutrient requirements change over the life course. Nutrients, 10(10), 1531.
  23. Morey, J. N., Boggero, I. A., Scott, A. B., & Segerstrom, S. C. (2015). Current directions in stress and human immune function. Current Opinion in Psychology, 5, 13–17.
  24. Morse, R. P. (2013). The effect of flying and low humidity on the admittance of the tympanic membrane and middle ear system. Journal of the Association for Research in Otolaryngology, 14(5), 623–633.
  25. National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Symptoms & causes of constipation. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes
  26. Okhuysen, P. C. (2001). Traveler’s diarrhea due to intestinal protozoa. Clinical Infectious Diseases, 33(1), 110–114.
  27. Tiralongo, E., Lea, R. A., Wee, S. S., Hanna, M. M., & Griffiths, L. R. (2012). Randomised, double blind, Placebo-Controlled trial ofEchinaceaSupplementation in air travellers. Evidence-Based Complementary and Alternative Medicine, 2012, 1–9.
  28. Tiralongo, E., Wee, S., & Lea, R. (2016). Elderberry supplementation reduces cold duration and symptoms in Air-Travellers: A randomized, Double-Blind Placebo-Controlled clinical trial. Nutrients, 8(4), 182.
  29. U.S. Department of State. (2019). Your health abroad. https://travel.state.gov/content/travel/en/international-travel/before-you-go/your-health-abroad.html
  30. U.S. National Library of Medicine. (2021). Exercise and immunity. https://medlineplus.gov/ency/article/007165.htm
  31. Vilkman, K., Pakkanen, S. H., Lääveri, T., Siikamäki, H., & Kantele, A. (2016). Travelers’ health problems and behavior: Prospective study with post-travel follow-up. BMC Infectious Diseases, 16(1), 328.
  32. World Health Organization. (2019). Vaccines. https://www.who.int/travel-advice/vaccines

  • Print
  • Email
  • Facebook
  • LinkedIn
  • Twitter
  • Pinterest

Disclaimer

The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.

Cancel reply

Your email address will not be published. Required fields are marked *

Prev Next
Back to main wellness blog page

Get more resources for your practice

Protocols
Practice resources
Ingredient library
Webinars

Share

  • Print
  • Email
  • Facebook
  • LinkedIn
  • Twitter
  • Pinterest

Fullscript content philosophy

At Fullscript, we are committed to curating accurate, and reliable educational content for practitioners and patients alike. Our educational offerings cover a broad range of topics related to integrative medicine, such as supplement ingredients, diet, lifestyle, and health conditions.

Medically reviewed by expert practitioners and our internal Integrative Medical Advisory team, all Fullscript content adheres to the following guidelines:

  1. In order to provide unbiased and transparent education, information is based on a research review and obtained from trustworthy sources, such as peer-reviewed articles and government websites. All medical statements are linked to the original reference and all sources of information are disclosed within the article.
  2. Information about supplements is always based on ingredients. No specific products are mentioned or promoted within educational content.
  3. A strict policy against plagiarism is maintained; all our content is unique, curated by our team of writers and editors at Fullscript. Attribution to individual writers and editors is clearly stated in each article.
  4. Resources for patients are intended to be educational and do not replace the relationship between health practitioners and patients. In all content, we clearly recommend that readers refer back to their healthcare practitioners for all health-related questions.
  5. All content is updated on a regular basis to account for new research and industry trends, and the last update date is listed at the top of every article.
  6. Potential conflicts of interest are clearly disclosed.
Read more

The healthiest cookies you’ll choose today

Our website uses cookies to collect useful information that lets us and our partners support basic functionality, analyze visitor traffic, deliver a better user experience, and provide ads tailored to your interests. Agreeing to the use of cookies is your choice. Learn more

Fullscript logo

We're certified carbon-neutral. It's part of our commitment to helping people get better.

American flag - toggles to show american specific contentUnited States
Canadian flag - toggles to show canada specific contentCanada
Product
  • Practitioner software
  • Integrations
  • Pricing
  • Patients
  • Supplement quality
  • Treatment adherence
  • Catalog
  • Wholesale
Company
  • Spotlight
  • About Fullscript
  • Collective
  • Leadership
  • Culture guide
  • Careers
  • Engineering
  • News
Support
  • Practitioner support
  • Patient help
  • Testimonials
  • General FAQ
  • Patient shipping
  • Wholesale shipping

© Fullscript 2023. All rights reserved.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

  • Privacy Statement
  • Terms of Service
  • Accessibility Policy
  • Customer Support Policy
  • Acceptable Use Policy
  • California Privacy Notice