Summer Travel Tips

Dear Friends:
Summer is here, and so are fun-filled summer vacations. Yet many of my patients become so busy preparing for upcoming trips that they forget to take care of themselves. By the time they set foot on a plane or in a car, they are already tired, leaving them susceptible to injury and illness. Different time zones, travel-related stress and biorhythmic changes further combine to weaken the immune system. Here are a few tips to help make your next journey a healthy one:

Hydrate
The air on airplanes is extremely dry. At a cruising altitude of 30,000 feet, the internal climate of an airplane is that of 8,000 feet. This altitude is higher than many of us are accustomed to living in. Drink at least one liter of water every two to three hours to avoid dehydration. A lack of fluids can cause headaches, sore throats, swelling of the feet and hands, and general disorientation.

Avoid Cold Drafts
Blasts of cold air can decrease circulation, causing your muscles to tighten and spasm. Whether traveling by car or plane, point the air conditioning vents away from your neck to avoid muscle and sinus aggravation. Also, resist the temptation to use a window as your pillow. Windows are cold, and sleeping in this unnatural position can cause misalignment of your neck and spine, leading to painful neck muscle spasm.

Stretch
Stretching promotes relaxation, increases blood circulation and improves posture. When traveling by plane, request an aisle seat. This allows you to move more easily and frequently. Then stretch immediately once you land. You don't want to strain your muscles when you pick up your luggage. If traveling by car, break up your drive with plenty of stops to rest, stretch and rejuvenate. Whenever possible, switch drivers every couple of hours to maximize alertness.

Sit Up Straight
On airplanes, place small pillows behind your neck, and between your seat and lower back. This will help your body stay properly aligned. Also, try not to cross your legs, which can decrease circulation to your legs and strain your hips and pelvis. In cars, position your seat so that you sit up straight but comfortably. Use the lumbar support feature to help align the spine, or place a small pillow between your lower back and the seat. Another trick is to tilt your rearview mirror slightly up, which serves as a reminder to sit up straight.

Travel Light & Look Up
Pack several smaller bags instead of one or two large ones. Lighter luggage is more easily balanced when one piece can be carried in each hand. Check your bags whenever possible.

And don't strain yourself trying to pack luggage into cramped overhead compartments. Also, when standing in or near the aisles of an airplane, keep an eye on the overhead storage bins. Avoid neck injury by stepping out of the way of people taking bags in and out of the compartments above.

Eat for the Duration
Avoid fast food restaurants that line major interstates and freeways, as well as sodium-rich airplane food. Instead, pack healthy treats, such as fresh vegetables, fruit, and slices of lean meat or fish, to snack on throughout the journey. Your mind and body will feel alert and refreshed.

Avoid Sleep Deprivation
Traveling across different time zones confuses the body's internal, 24-hour clock. This can cause disorientation, irritability, broken sleep patterns and other symptoms associated with "jet lag." Be sure to get a good night's sleep before beginning any journey. There is no such thing as "catching up" while traveling. Over-the-counter supplements such as melatonin, which replicates the substance produced naturally during sleep, can help you return to normal sleep cycles.

Whether you are traveling near or far, we hope your journey is fun, safe and enjoyable. For more healthy travel tips, contact Dr. Wonson's office at 415/544-9104, or send us an e-mail at drwonson@drwonson.com.