Don't get sick on your vacation: Pack some health sense in your suitcase

By MICHAEL PRECKER / The Dallas Morning News

You're all excited about hiking Yosemite, seeing Grandma, making the most of those days in Paris, getting the most for your money along the way.

So maybe you're not focusing on making sure you have a healthy vacation.

Big mistake. No matter where you're going or how you're getting there, part of the planning should include staying fit, eating right and not getting sick.

"Part of a successful trip is staying healthy," says Dr. Marlene Coleman, a California pediatrician who counsels globetrotting students at Cal Tech. "That needs to be part of your planning."

Preparing for a trip, says Dr. Paul Sanders, a Dallas physician who specializes in travel medicine, "is the single most deficient area in preventive medicine. Most people travel without any thought of the risk they're getting into."

For some vacationers, healthy travel means research into living conditions at an obscure destination. For others, it may just involve adjusting the mind-set that "holiday" and "splurge" don't always have to go together.

"I've had patients who go on a cruise for 10 days and then have to work for three months to lose what they've gained," says Jo Ann Carson, associate professor of clinical nutrition at the University of Texas Southwestern Medical School at Dallas.

"Whether you're on a long car ride or eating at restaurants or having fast food, you need to think about healthier options," she says. "And you need to think about ways to build in physical activity."

Here are offer some points to consider as you get ready for your summer adventure. Have a safe and rewarding trip – and be sure to have somebody save the Healthy Living sections for you while you're gone.

WRITER FOLLOWED HER LIFE'S SCRIPT

Before you go

Plan ahead. Dr. Coleman, author of Safe & Sound – Healthy Travel With Children, (Globe Pequot Press, $16.95) says people should consult their doctor two months before a major trip to make sure their regular vaccinations are up to date and check whether their destinations require additional preparation.

Check your health insurance. Will it cover emergencies away from home? Will it pay for a medical evacuation flight? You may want to consider additional coverage.

Check out your destination. If you're going abroad, check whether the countries you're visiting require vaccinations or recommend you take anti-malarial drugs. The federal Centers for Disease Control and Prevention maintain a country-by-country list, as well as updated health warnings, at www.cdc.gov/travel/. The World Health Organization has similar advice at whqlibdoc.who.int/publications/2005/9241580364_country_list.pdf. Travel Health Online has a comprehensive report on health and safety conditions for every country, at www.tripprep.com. Free registration is required.

Beware of the developing world. Dr. Sanders says many people, from businesspeople to volunteers on church missions, are naively heading to countries that Americans didn't use to frequent. They need to be aware of hygiene conditions and the risk of disease.

Learn the acronym TD. That stands for traveler's diarrhea, and millions of people get it. If you're wary of the local water supply, avoid tap water – and ice. As for food, the CDC's slogan is "boil it, cook it, peel it, or forget it."

Looking for a doctor? A simple Internet search – or phone book, once you're there – should provide a list of medical facilities near your destination. The International Society of Travel Medicine (www.istm.org) and the International Association for Medical Assistance to Travellers (www.istm.org ) have lists of doctors and clinics around the world that they have certified for treating travelers. Travel Health Online, at www.tripprep.com, has a similar list for the United States and many other countries. If you haven't planned ahead and need medical help, Dr. Coleman suggests, stop in the fanciest hotel around and ask for advice.

Don't forget

•Sunscreen and a hat

•Lip balm

•Anti-diarrhea medication

•Extra pair of glasses

•Eye drops (to moisturize)

•Medical insurance card

•Insect repellent

Anti-itch cream for bites

•Anti-allergy kit (if you're susceptible to severe reactions from bee stings, food or other substances)

•Prescription medications

•A list of your prescriptions (in case you need to replace them)

•Aspirin, acetaminophen or ibuprofen

•Antihistamine

•Decongestant

•Tweezers (for splinters or ticks)

•Band-Aids and/or liquid bandages

•Any medication or first-aid item you don't think will be available at your destination

•Water-purification tablets or equipment (if that's a concern where you're going)

Getting on a plane?

Carry important medications with you. If the flight is delayed or your bags get lost, you'll have what you need.

Keep hydrated. Dry air on the plane can bring on headaches and dry out mucous membranes, which might leave you more susceptible to germs.

Keep your blood flowing. Hours of sitting in a cramped seat can lead to swollen feet, leg cramps and even dangerous clots known as deep-vein thrombosis. Avoid that by walking around when possible, stretching and exercising your legs even while you sit and taking off your shoes, which can help circulation.

Go easy on the alcohol. Not only will it dehydrate you, its effects are intensified in the air. Too much coffee and tea can lead to dehydration as well.

Try not to catch anything. Viruses can flourish in a closed atmosphere. Wash your hands every chance you get or use a sanitizer gel, and be careful what you touch. If the plane isn't full and you're seated close to someone who seems to be ill, Dr. Coleman says, ask to move.

If you have a layover, get some exercise. Walk around the airport. If you have time and ambition, www.airportgyms.com has a list of fitness centers in and near many U.S. and Canadian airports.

In the car

•Don't set unrealistic goals of how soon you need to get there.

•Stop at least once every two hours to stretch and relax.

•Toss a ball in the trunk. Then at rest stops, toss it around to encourage everyone to get a little activity.

•If you feel tired or drowsy, change drivers or find a safe place for a nap.

•Pack the car safely. Luggage piled too high can block your vision or move around if you stop suddenly.

•Take an auto emergency kit, including jumper cables, flares, flashlight, blanket and cellphone.

•Wear your seat belt. Yeah, it's obvious, but a lot of people still don't.

•Don't drink alcohol. That's obvious, too, but a lot of people still do.

Eating along the way

Of course you're supposed to splurge on a vacation, says Dr. Carson, the nutritionist. "But it doesn't have to be all the time, every day." Here are some of her tips to limit the dietary damage:

Pack a cooler in the car. That can lend itself to healthier food, such as juice boxes instead of Cokes, cold-cut sandwiches instead of Big Macs.

Stop at a supermarket instead of fast food outlets. Get fruits, veggies and healthier snacks instead of supersized fries.

Share meals at a restaurant. Doggie bags are less practical when you're traveling, so you may be tempted to eat more if you order too much.

Buy single-size snacks. Portion control is easier with little bags of chips than one big bag.

Make better menu choices. Most fast food chains have healthier options. Restaurants will put sauces on the side, or steam, bake or grill something instead of frying it. Now go do the right thing.

Get out of the car. Walk! Hike! Climb a mountain! "You should always think about ways to build in physical activity," Dr. Carson says. "Even little things like don't go through the drive through. Stretch your legs and go inside."