Health – Stay well abroad
Travelling can be exciting but you cannot predict what might happen to your health on a trip. Our experts give you tips on how to avoid getting sick while on vacatiion.
Holidays! Lounging on the beach, early morning game drives, romantic walks with your partner... It’s about relaxation, enjoying the experience and dining on good food. You pack based on the weather conditions and what you plan to do.
In fact, you may be so busy planning that you completely forget to arm yourself against unforeseen negatives such as illness. Who wants to think of getting sick while on holiday? Yet it happens. An upset stomach, headache, heatstroke, depression, malaria and other illnesses could ruin a holiday. Here’s how to prevent the pitfalls.
KNOW THE COUNTRY
According to America’s Centers for Disease Control and Prevention (CDC), you need to check out the place you’re travelling to. Does this country have a history of disease,
and what kinds? What weather or health concerns are there? According to the World Health Organisation, African countries such as Malawi and Mozambique have a history of malaria, while some South American states are prone to yellow fever.
Get vaccinated before you travel. The CDC says having this information will also help you to pack clothing, equipment or devices such as water filters or mosquito nets to deal with local health conditions and climate.
CONSULT YOUR DOCTOR
“Prevention is better than cure,” says Dr Donald Gumede, chairperson of the National Health Care Professionals Association (NHCPA). He advises you to seek medical advice before travelling. “Sometimes people travel not knowing that they already have a virus in their system,” he says. “And when they get to a different place, the virus gets worse and makes them ill. A doctor can provide medication or immunisation that will prevent this.”
Travelling can cause other health issues, he adds. “For example, long flights may cause deep vein thrombosis (occurs when a blood clot forms in one or more of the deep veins in your body, usually in your leg) in adults and ear infections in children. You also need to be aware that illnesses such as asthma, hypertension and diabetes may require special treatment during flights.”
WATCH WHAT YOU EAT
It’s tempting to want to try everything new when you visit a new place. But the key is moderation. Sarah Ezzideen, a fitness trainer from the Health and Fitness Professionals Academy, says: “Going on vacation can prove challenging when trying to stick to a healthy eating plan. Weight gain is inevitable because we tend to be more relaxed about our eating habits. The biggest culprit is mindless eating.
“I recommend eating intuitively. Listen to your hunger cues. For example, eat when you feel hungry and stop when you feel full. Change the way you view food; don’t restrict yourself and banish foods. Rather, practise balance and keep a bag of healthy snacks, but make room for something you like. However, if you eat unhealthy treats throughout your holiday, this will lead to bloating, discomfort and fatigue. Eating healthily will provide you with the energy you need to carry out holiday activities, and will prevent cravings as you are providing your body with nutrients.”
STAY ACTIVE
Many travellers say the best way to experience a place is to walk around and take in the scenery instead of driving. Ezzideen says walking is good for your health. “Staying active while on holiday will help prevent unwanted weight gain and can help in the release of endorphins, which make you feel good and give you all the energy you need to enjoy your holiday,” she says.
“But choose activities that you enjoy doing. Even if your hotel doesn’t have a gym, there are plenty of ways to get your daily dose of exercise. Some of these include walking along the beach, surfing, swimming, playing beach volleyball or soccer, and hiking.”
TAKE CARE OF YOUR MENTAL HEALTH
Taking care of your mental health is as important as maintaining your physical health when you travel, says Nkateko Ndala-Magoro, a psychologist and lecturer at the University of Pretoria. She says people go on holiday to disconnect from work and normal life, and to recharge. “Part of what makes for a productive vacation is to engage the part of the brain that does not often get to work when a person is in a normal mode of living,” she says.
“Most of the time, work demands analytical thinking, problem solving and being alert, which is what causes exhaustion. Declutter the mind by engaging the creative and playful part of the brain. This can be achieved by walking, biking, hiking, taking time to read, sleeping or even cooking,” she says, adding that you can also volunteer.
“This can be at a shelter or orphanage. Volunteering has multiple benefits: it’s heartwarming and fulfilling for you to know that in your travels, you made an impact in the lives of others. This will increase your overall wellness,” says Ndala-Magoro.
GET SOME SLEEP
The more time zones you cross, the higher the chances of jetlag, and it’s a pity to miss out on activities because you’re catching up on sleep. Meruschka Govender, a travel activist and blogger, advises: “I try to sleep enough before my flight and rest on the plane. I also reset my watch to the time zone I’m flying to when I get on the plane, so when I arrive, it becomes easy to adjust to local time. I make sure I get enough sleep at night so I feel good in the day. I also take power naps during the day before going out to sightsee.”