Summer getaways should be all about rest and relaxation. Unfortunately, decadent meals, late nights out, and fun in the wild outdoors can leave you feeling worse than you did before you left. But with a little planning, you can return home healthy and happy and even hold on to that feeling. Stay-well strategies to add to your itinerary:
Before You Leave...
- Shore up your immune system. Digestive problems, from gas and indigestion to diarrhea, are all too common when you're on the road. "Eating out means you have less control over food preparation, exposing you to bacteria like E. coli and salmonella," says Patricia Raymond, M.D., an assistant professor of clinical internal medicine at Eastern Virginia Medical School in Norfolk. Prevent tummy troubles by popping probiotics — supplements that help keep your GI tract healthy — for three days before a trip. "Aim to take 1 billion CFUs [colony-forming units] a day," Raymond suggests. (Look for pills containing S. boulardi to ward off Montezuma's revenge.) Meanwhile, more than one in five plane passengers will catch a cold within a week of their flight, research shows, so "bolster your immunity by getting seven to eight hours of sleep for several nights before you leave," says Michael P. Zimring, M.D., author of Healthy Travel. And because stress really does make you sick, pack a couple of days in advance, using a checklist.
- Be prepared. Put together a health kit that includes an antacid, an antidiarrheal medication, bandages, pain relievers such as aspirin or Tylenol, an antihistamine, sanitizing wipes, and your prescription medications (including liquids of more than three ounces, which can be carried on a plane if they're for medical use).
While You're Away...
- Stay active. Lounge on a hammock all you want, but get in some activity too, or you'll have extra pounds as a vacation souvenir. It's easier — and more fun — than you think: Swim (205 calories burned in 30 minutes), play tennis (239 calories), hike (204 calories), or bike (272 calories). In a city? Sightsee (112 calories) or go dancing (153 calories).
- Indulge — to a point. "Pick one meal a day as your splurge," Zimring suggests. Otherwise, stick to lower-calorie foods high in filling protein and fiber, such as fruit, egg-white omelets, salads and wraps filled with veggies and lean meats, and fish. You'll have more energy for fun and avoid weight gain.
- Protect yourself from the elements. Apply sunscreen with SPF 30 (or higher) any time you're outdoors. If you're visiting a heavily wooded area, use an insect repellent with at least 30 percent DEET, and wear long pants and thick socks to avoid catching West Nile virus, Rocky Mountain spotted fever, or Lyme disease from tick and mosquito bites.
When You Get Back...
- Ease into your routine. Don't dismiss the blues, a.k.a. post-vacation syndrome (yes, that feeling has a name!). Taking an extra day off from work after your return, hanging vacation photos at home or at the office, and slowly resuming your usual activities and eating habits will keep the stress-free spirit of your trip alive.