Travel Health 101

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There is no place for sickness on your precious summer vacation this year. With all of the excitement, work and stress in the months leading up to your vacation, preparations for ensuring you have a safe & healthy vacation can be overlooked. Ensure that you are prepared by following these simple tips and you’ll be sure to enjoy that healthy and happy summer time getaway you’ve always dreamed of.

1. Get on the defensive

Strengthening your body’s immune system helps to protect against invaders like bacteria. Stress can leave your body’s defenses weakened and susceptible to infection. Beyond the general guidelines of clean diet, exercise and sleep, taking a few supplements might help to combat any germs you encounter while travelling. 

• Probiotics are the “good bacteria” that keep our digestive tract clean and fight off the “bad bacteria”, viruses and parasites. They help digestion and can improve some symptoms of travellers’ diarrhea. Find one that provides at least ten billion units of Lactobacillus and Bifidobacterium.

• Stay tuned in next week’s newsletter for another one of Dr. Shabita’s “Health Matters” segment on Global TV where she discusses the importance of probiotics including trying fermented foods for their beneficial bacteria too!

Vitamins C, D and A boost your natural immunity. Try incorporating vitamin D rich foods like fatty fish such as salmon and trout and eggs (with the yolk) into your diet before and during your trip. **Note: DO NOT take vitamin A if you are pregnant**

2. A gut feeling

Travellers’ diarrhea (TD) is the most common illness that affects travellers to any destination and is spread by consuming contaminated food or water. High-risk destinations include developing countries like South America, Mexico, Africa and Asia. Besides diarrhea, TD presents with fever, nausea, vomiting, bloating and abdominal cramping. Although TD is self-limiting, in severe cases like in children, elderly or those with weakened immune systems, dehydration and death can occur. **It is important to seek medical attention immediately if there is blood in the stool**

The most important treatment for TD is drinking lots of fluids, specifically oral rehydration solutions. These are unique because they contain ingredients in a ratio that matches what the body needs in order to recover. Besides clean water, they contain electrolytes and carbohydrates. Purchase them at a pharmacy before leaving to be safe. 

The best protection against stomach related illness starts with a probiotic. Taking it one week before your trip and every day during will provide the best defence. At the first sign of stomach upset, try strong natural anti-bacterials like oregano oil or grapefruit seed extract. A three to five day supply of ciprofloxacin, an antibiotic used for treatment of TD may be taken with you in the event you have three or more loose stools in an eight hour period. 

3. Beware the bite

Travel related illnesses like malaria and dengue fever can be spread by mosquitoes, ticks, fleas or flies. Recommendations to treat insect bites include trying tea tree essential oil either by itself or mixed with a carrier oil when used on children. For bites, bruises or cuts, try Arnica or Traumeel homeopathic cream or ointment, both of which are excellent for healing injuries. **Remember never use these on an open wound.**  Finally, try taking thiamine, a B vitamin that helps to make your sweat smell unattractive to insects thus keeping mosquitoes away. Take 5-50mg twice a day while on vacation.

4. Feel the burn

Remember extremely hot temperatures and strong sunlight can be damaging to your health. Some safety tips include: 

• Dressing in breathable fabrics.

• Staying hydrated with plenty of water.

• Wearing a wide brimmed hat and sunglasses to prevent sun exposure.

• Using a broad spectrum sunscreen with at least a SPF of 15.

• Limiting your time in the sun especially between 11am and 4pm.

Watch for heat stroke by monitoring for symptoms like headache, nausea or vomiting, dizziness, rapid heartbeat and breathing and dry mouth. If you are taking medications, ask your doctor or pharmacist if yours make you more sensitive to UV rays as there are some that also affect your sensitivity to the sun as well as interfere with your cooling mechanisms. 

Sunburn is caused by overexposure to UV rays hitting our skin and creating free radicals. Remember that reflections off of water, sand and even snow and concrete can increase the effect of UV rays. If you do get a sunburn, use some aloe vera gel to help soothe the burn. 

5. You snooze, you lose

Preventing jet lag helps on a seven day vacation because you don’t want to waste a minute of it. Enjoy your vacation as soon as you get there by taking some melatonin on the airplane at bedtime, your destination time. This will tell your body it’s time to sleep. Exposing yourself to bright light upon arrival will shut down your body’s own production of melatonin. Taking 3mg of melatonin at bedtime once at your destination should reset your sleep clock and prevent jet lag.

For more information on Travel Health, check out Health Link BC’s website & search for “Travel Health” under “Health Topics” found here:  https://www.healthlinkbc.ca/health-topics/te7636 

The stress of the work week is over and it’s time to relax & rejuvenate on your summer vacation! Follow these tips and stay safe, healthy and happy on your trip & remember to book in with us at Sinclair Wellness Centre for skin/laser treatment, acupuncture, massage therapy and/or naturopathic services before you leave to ensure you’re in the best health possible & come in after your trip to get you ready for work once again.  Bon Voyage!