With peak travel season about to start, scammers are preparing to target unwary travellers. For this reason, it’s important travellers take care of their personal information when making bookings and travelling.

Specialist investigator Mike Bolhuis from Specialised Security Services (SSS) warns that with the coming school holidays and peak travel season, it is critical people be even more vigilant.

SSS not only investigates violent crimes, serious economic crimes and cyber crimes but also focuses on crime prevention by educating the public on proactive, personal safety measures.

“When planning to travel, you must prioritise cyber security to protect your personal information and mitigate potential risks,” he says.

To help protect you when making travel plans or travelling, Bolhuis shares the following tips.

Use strong, unique passwords

The security expert advises travellers to create strong, unique passwords for each online account, and to refrain from using the same password across multiple sites.

“Consider employing a reliable password manager to store and manage your passwords securely.”

Enable two-factor authentication (2FA)

Bolhuis also recommends you activate 2FA on all your accounts whenever possible as this additional layer of security requires a second form of verification beyond your password.

Update software and apps

When it comes to your apps, he says it is imperative to ensure all your devices, including smartphones and laptops, have the latest updates and security patches installed to help keep them secure.

Use secure connections

“Avoid using public Wi-Fi for sensitive transactions. Use a Virtual Private Network (VPN) to encrypt your internet connection and safeguard your data.”

Monitor your financial accounts

Bolhuis also notes it is important to monitor your financial accounts.

“Regularly scrutinise your bank and credit card statements for unauthorised transactions, and immediately report any suspicious activity.”

Secure your devices

When it comes to devices, the security expert highlights that you should use passwords or biometric locks such as fingerprints or face recognition to secure your devices.

“If your device has remote wipe capabilities, ensure they can remotely erase data if lost or stolen.”

Be cautious with sharing personal information

He also advises you to be cautious with personal information.

“Avoid sharing personal information, such as travel plans or location details, on social media or public forums, to avoid becoming a target for scammers.”

Backup important data

Another important thing to consider is backing up your data to ensure data recovery in case of device loss or theft. Regularly back up important documents and information to a secure location, such as an encrypted cloud service or an external hard drive.

Verify travel and accommodation bookings

Bolhuis also cautions travellers to use reputable travel agencies and booking platforms and to double-check email confirmations and ensure the URLs of booking sites are correct and secure.

Be wary of phishing scams

“Exercise extreme caution with emails or messages requesting personal or financial information, especially if they appear from travel companies or financial institutions. Verify the legitimacy of the sender before providing any information.”

Secure your home network

The security expert also said that before travelling, secure your home Wi-Fi network with a strong password and encryption to prevent unauthorised access while you’re away.

Consider travel insurance

And lastly, he says it is advisable to purchase travel insurance that covers cyber threats and theft, to provide additional protection in the event of data breaches or loss of personal information.

As travel firms gear up for the busiest holiday booking weekend since the pandemic, the travel experts at Bounce have put together their top tips to help you save money this Sunshine Saturday.

Cody Candee, CEO, and Founder of Bounce comments:

1. Be flexible – This goes for both your destination and time of travel. If you have a region in mind, don’t just look at flights to/from the main airport, look at others nearby. You can then weigh up the cost of flying directly to the main airport or traveling to your destination from a nearby airport. You could also consider staying outside of popular tourist destinations and traveling in. If you can be flexible with your dates too, this will also help keep costs down, such as traveling during off-season periods.

2. Be a savvy booker – It may be well known that flight prices can fluctuate throughout the week, but few people know to book in the afternoon. Prices can drop cheaper during later hours of the day after business travelers book most of their flights. To make sure you are getting the cheapest prices on flights, don’t just look on the major comparison websites, as often the smaller sites can have bigger discounts. Staying loyal to a hotel chain is another great way to save when booking your trip. This way you can open up a credit card with the hotel to collect points which can be used the next time you travel.

3. Set up price alerts for flights – This sounds simple, yet so many travelers forget this key step in grabbing the best flight deals. Setting up price alerts will allow you to be notified any time a flight you’re interested in drops in price, meaning you can be the first to get the deal. Apps such as Skyscanner offer this service as well as the website Kayak.

4. Save on insurance – Travel insurance is often left until the last minute, but this can drive costs higher. Set aside ample time before traveling to find the best insurance deals. Consider if you will be traveling more than once this year, in which case, annual cover may be cheaper. Finally, don’t buy insurance from the travel operator straight away – shop around. This type of cover from the travel operator is unlikely to be tailored to you, and may be more expensive than you can find elsewhere.

5. Try a wonky weekend – It is commonly known that traveling mid-week will offer you cheaper tickets when it comes to flights, trains, and buses, but what if you can’t take that much holiday from work? Traveling from Saturday to Monday rather than Friday to Sunday will mean not only bagging cheaper deals but avoiding those chaotic ‘rush hours’.

6. Take tips from the locals – When visiting tourist hotspots such as New York or Paris, the most popular activities will often be the most expensive. However, local residents may offer you some insight into how to experience hotspots without breaking the bank. This could include off-grid activities such as hiking to an amazing viewpoint rather than taking a busy train or taking your own boat out rather than joining a day cruise. This type of activity will allow you to build your own itinerary and explore how you wish.

7. Stay in a home away from home – Whilst the luxury of a 5-star hotel is appealing, house sitting can be a much cheaper alternative and may offer the home comforts you didn’t realize you’d miss at a hotel. Sites such as Trusted Housesitters and Mind my House allow you to choose from a range of locations across the world in which you will stay in a home for free in return for looking after a pet or watering the plants. Whilst many of these sites require a subscription fee, it can still be much cheaper than alternative accommodation if you are looking to travel frequently.

8. Utilize luggage storage – Accommodation check-in times typically fall after 3 pm. If you arrive at your destination earlier than your designated check-in time, in the hope of dropping your luggage, it is likely that you will have to pay a hefty early check-in fee. Instead, why not consider locating your nearest Bounce luggage storage partner? With more than 8,000 bookable locations, you can store your luggage at your convenience, for a small fraction of the early check-in prices. Similarly, with nothing weighing you down, you’re free to skip the pricey taxi fares and explore your destination on foot for the day!

How to relax on vacation? It’s easier said than done. As much as we love a holiday, the combination of planning, booking, traveling, and being in an unfamiliar place can be exceedingly stressful. Truly, there’s nothing worse than returning from a trip feeling more uptight than before you left. Ever need a vacation from your vacation? Not fun.

So, below, we round up the best ways to make sure you actually relax on vacation—from the ultimate packing tips to advice from experts on the best ways to truly unwind.

Pack properly

When it comes to organizing your holiday, spontaneity can be really fun. Booking flights, activities, and restaurants all can be improved with a sprinkling of carpe diem. For packing, however, organization is key. Whatever you do, don’t leave packing until the day of travel. There will undoubtedly be a few items that spring to mind just before you head out the door, so make sure you aren’t already frazzled and sick of packing when that happens.

Making a list is always helpful in ensuring you don’t forget anything important, but if you’re not a list kind of person, then just make sure you give yourself enough time to remember anything important. Start with the essentials: passport, phone, charger, keys, wallet, visas or travel documents, prescription medication.

Throwing a bunch of mismatched clothing items is never the best policy, so think of what the weather will be like at your destination, dress codes at any fancy restaurants or events you might be attending, cozy outfits for evenings in, and suitable footwear for a variety of activities (there’s nothing worse than discovering the only shoes you’ve brought give you blisters on day one). For toiletries, packing your liquids in a transparent plastic bag will save you time during security, so you aren’t frantically scrambling through your bags while in line.

Structure and schedules can help

Organized fun may not always be the best kind of fun, but when it comes to being able to enjoy your holiday to the fullest, sometimes a little structure is the best way to achieve that. Think about what you want to get out of your vacation: Is there a particular restaurant you want to try? A museum you’ve been desperate to visit? A beach you can picture yourself snoozing on? Doing your research will help guarantee you can slot in everything you want to experience during your trip.

Booking restaurants or bars in advance will save you valuable time; buying tickets for galleries or museums means that you won’t be forced to wait in line for hours on end; and a quick Google search of a beach will tell you how long you need to leave for transport there and back, plus anything else of note (when does it get crowded, are there sun beds, are there places for food nearby, etc.).

Of course, leave yourself some time for last-minute decisions and spontaneity. The unexpected is often the most fun, but only if you’re in the best mindset to embrace it when it appears.

Spend some time outside

For most of us, the majority of our working days are spent indoors. Vacations are a great time to get some much-needed fresh air and vitamin D, plus there can be some serious health benefits to getting outdoors on your holidays. “Spending time in nature helps travelers relax by reducing their mental fatigue, boosting happiness, and restoring their concentration,” Dr. Mahrukh Khwaja, a Positive Psychologist (MAPP), founder of Mind Ninja, and author of Navigating A Squiggly Life, tells Traveler. “An unthreatening natural environment allows the mind to wander freely and relaxes the brain’s strong focus on specific tasks.”

That’s not to say you need to prioritize exercise on your holidays, but raising your heart rate slightly during a trip, be it from walking, swimming, hiking, or dancing, can do wonders for your ability to relax for the rest of your time away. “Studies show that travelers spending time in nature and taking part in hikes, walks, or cycling exhibit a reduction in the risk of type 2 diabetes, cardiovascular disease, and hypertension,” Dr. Khwaja explains. “Research also shows that tourists staying in green environments produce lower levels of the stress hormone cortisol.” All that to say, simply spending more time outdoors can help you relax on your travels and therefore more fully enjoy your time away.

Soak up the local culture

Immersing yourself in a new place’s culture and history can help you unwind. It can be hard to switch off from the stresses of home, whether that is stressing about your workload when you return, resisting the urge to check your emails, or worrying about family members waiting for you at home. Meeting new people, learning new things, and educating yourself about the place you are visiting can help you get out of your head and momentarily forget those stressors waiting for you.

“Taking holidays can enhance our quality of life and happiness through the experience of new, novel moments, increasing our sense of meaning, and an increase in positive emotions, such as awe, gratitude, and curiosity when we immerse ourselves in different cultures,” Dr. Khwaja says. “Studies also report that traveling and taking a break from work reduces work stress, exhaustion, and absenteeism through the practice of switching off, slowing down, and prioritizing experiences that nourish travelers.”

Cognisomatic hypnotherapist Jessica Boston explains why broadening your horizons might help your mental health long after your holiday ends. “Being in a different environment to our usual one challenges the algorithms of our perceptual reality. Our subconscious mind makes sense of the world through our standardized algorithms of safety and possibility,” she explains. “When we are on holiday, our subconscious mind takes information in and decides if something is the same, similar, or different to something it already knows, and then takes action on how to respond appropriately—for example, recognizing any potential threats or danger).”

Traveling gives us a perfect time to exercise these mental skills. Boston goes on to say, “It’s easy through times of stress for these processes of coming to terms with our perceptual reality to get more narrow. We become lazy and more ‘blanket’ in how we perceive new experiences, which can damage our mental health. Travel challenges our perceptual reality and sets off a chain reaction where we can make sense of the wider world more easily. This can help us become more hopeful of what we can achieve beyond our basic understanding and, therefore, help us to feel better. We begin to think: ‘If this is possible, what else is possible?’”

Take your time

We rush around every day, running to catch trains and hurrying through our commutes, finishing off tasks as quickly as possible and willing the clock to move faster so we can finish work and rush back home. It can be tempting to treat holidays the same way—rushing to make sure you can squeeze in everything you want to do in a short period of time. But holidays are a time to pause and slow things down. It’s not often that we return to a destination more than once, so it’s important to appreciate the little things as much as possible. Pacing yourself through activities and things you’d like to do means you give yourself the time to actually enjoy each individual moment. Give yourself longer time periods that you think you might need to explore, so that if you end up really enjoying something in particular, you don’t need to rush onto the next thing.

Practice mindfulness

Before you skip this section, hear me out. I don’t mean you need to meditate on your next holiday (although if you’d like to do so, go ahead). Being mindful allows you to appreciate things you may otherwise have overlooked. Take your time to think about all the different sights, smells, sounds, and tastes of your new surroundings. Looking up, for example, is a travel tip I’ve often received; as weird as it sounds, by glancing upwards now and then you might catch sight of intriguing architecture, tiled buildings, murals on walls, or—if you’re lucky—a buzzing rooftop bar you won’t have noticed otherwise.

“In our hectic daily lives, the urgent pace driven by our anxieties and a demanding culture often keeps us from being in the present moment,” Boston explains. “There is a bid for attention from so many outlets, and anything related to survival keeps us constantly watching for imminent danger. This habitual state makes it challenging to be truly present as our minds continuously w1orks overtime.”

“Stepping away from the familiar environment that reinforces these patterns offers a natural break from survival cycles,” she expands. “Slowing down to pay attention to new cultures, sights, and sounds helps us to be fully in the present, which recalibrates our relationship with time and effortlessly realigns our priorities. Suddenly, the pressure of a work email diminishes when juxtaposed with centuries of history or diverse ways of life. By slowing down, you will find that you discover new aspects of yourself and find simple joys that remind you that now is the time is now to fully enjoy yourself. Your ability to practice being present will reshape your perspective and reposition your priorities leading to a greater sense of inner peace.”

Dr. Khwaja agrees: “A key way in which our brain can benefit from traveling is through the practice of being mindful abroad. Researchers report practicing mindfulness as a tourist, such as increasing awareness of our external environment, grounding ourselves to the present moment, and non-judgmental perception about a destination has positive impacts on our wellbeing, actions, and thinking responses. Mindfulness allows us to move from stress to awareness and broadens our attention to reframe life circumstances in a positive way.”

Treat yourself while on your trip

Obviously, a vacation in itself is a treat—and it can be an expensive one at that. But if you are already going on holiday, then it’s important to make sure that you aren’t spending the entire trip worrying about how much everything costs and scrimping on experiences while you’re there. This harks back to the earlier point about organization: If you plan accordingly, you’ll be able to balance out more affordable experiences with some finer ones too. A vacation is supposed to be a spoiling experience, so make sure you give yourself the opportunity to enjoy the trip as much as you can afford to.

Don’t put too much pressure on the vacation

Having said that, it’s equally as important to realize that a holiday is not always guaranteed to go entirely smoothly. It’s helpful to remind yourself that you are in a new-to-you place and you cannot plan for every potential. There are endless amounts of variables that can occur, and attempting to plan for all of them is never going to work. Do what you can to prepare yourself physically and mentally, but once you arrive at your destination, try your best to relinquish attempts to control anything and everything. This is a chance for you to fully relax, kick back, and enjoy the little time we get each year to let things unfold naturally.

Here’s how health pros better cope with jet lag, long-haul flights, traveler’s constipation (yes, it’s a thing), and more.

Travel can open our eyes to unique and memorable experiences. As of January 2023, 52 percent of Americans surveyed for a U.S. Travel Association survey say they’re planning to travel for leisure in the next six months.

And both travel and time off work (and our day-to-day routines) tend to be good for well-being. One study from earlier this year found that people who were able to travel frequently reported better mental, physical, and emotional health than those who stayed closer to home.

But let’s be real. From flight and train delays to travel-related tummy troubles to jumping time zones, seeing the world isn’t all glamor and awe-inspiring all the time.

“It’s hard on our physical bodies,” says Akil Palanisamy, MD, an integrative medicine doctor in San Francisco and the author of The T.I.G.E.R. Protocol: An Integrative, 5-Step Program to Treat and Heal Your Autoimmunity.

“Prolonged immobility can lead to aches and pains,” he says. Think of how much time you spend sitting on long-haul flights and waiting for other transportation. Sitting for long stretches can increase risk of blood clots, which is a serious medical problem, research shows.

”The change of time zones can disrupt our circadian rhythm and impair sleep; and dehydration is a risk, especially if you travel by air,” Dr. Palanisamy adds.

Unexpected hiccups during the journey (such as lost bags or traffic) can amplify stress levels. And our digestion doesn’t always dig adventure. Diarrhea, constipation, and indigestion are all more likely to occur when you’re abroad compared with at home, other research finds.

Rather than let all of this keep you home or ruin your trip, follow these expert-backed tips for smarter, healthier travel.

1. Move When You Have the Chance To

Traveling by car, plane, or bus leaves few options for steps or movement. So, make the most of your time and space between stops, says Haley Perlus, PhD, a sport and performance psychologist based in Denver.

“I bypass any moving walkways, escalators, or elevators in favor of walking. Taking every opportunity to move and be active while traveling is so helpful when I’m trying to adjust to time changes, not go stir-crazy waiting at the gate, and keep an overall healthy lifestyle,” she explains.

Once she reaches her destination, Dr. Perlus keeps her sneakers handy. It’s okay to take a break from your usual workouts while on vacation (and can be a good thing to mix up your routine if you do typically follow a rigorous exercise schedule). But do make time for some movement, she says. “I try to find ways to integrate physical activity every day of a trip.”

No that doesn’t mean you need to spend hours of vacation time in a hotel gym (unless that sparks joy for you; do you!). Perlus prefers to wake up 10 minutes earlier to do a quick bodyweight workout in her hotel room or finding a local trail to hike.

2. Slip on a Pair of Compression Socks

During those hours on the road, Palanisamy swears by knee-high compression socks.

Research suggests these tall, fairly tight socks (which are available online from many retailers for around $20 per pair) can reduce leg swelling and also decrease the risk of blood clots, which can happen if you do not move for a long period of time, he says.

3. Skip Salty and Fizzy Snacks and Drinks to Help With Bloating

Carbonated beverages and salty, shelf-stable snacks are convenient and tend to be more readily available when you’re traveling than, say, fresh fruit or carrot sticks. But Perlus recommends paying attention to your noshing. “Salty snacks and carbonated beverages can cause uncomfortable bloating, which is no way to begin a vacation,” Perlus says.

Instead, pack a reusable bottle to refill throughout vacation to make it easier to drink water. And when it comes to snack, look for ones with protein. “Protein helps keep me full, stabilizes blood sugar, and reduces food cravings,” Perlus says. She prefers options like Greek yogurt, grass-fed beef jerky, nuts, and pumpkin seeds.

4. Pack a Few (High Fiber) Snacks

And just in case you can’t find those go-to grab-and-go options, pack some snacks to have on hand, says Lauren Manaker RD, LD, owner of Nutrition Now Counseling in Charleston, South Carolina. Airport and gas station snack options can be limited, particularly if you’re traveling late at night or early in the morning.

Manaker says she totes along plenty of prunes. Research suggests that high-fiber dried plums (each ¼ cup serving delivers 3 grams, per the U.S. Department of Agriculture) may even be more effective than fiber powders at relieving constipation. “They’re shelf-stable, they don’t take up a ton of space in luggage, and they help support healthy bowel movements,” she says.

5. Bring a Travel Pillow and Eye Mask

You never know if there will be high-quality blinds or curtains in your hotel room or rental property, which is why Palanisamy deems an eye mask crucial. “By limiting light exposure when I’m sleeping, I’m better able to fight jet lag,” he says. Light exposure is part of what cues the body’s natural circadian rhythms to stay on track, so being able to block out light when you want to (such as when you want to sleep) can help your body adjust to different time zones.

While in transit, he calls a travel pillow like Infinity Travel Pillow a game-changer. Prior to using it, “I was never able to rest much on planes,” he says. “This pillow allows me to relax easily.”

It wraps around his entire neck, so Palanisamy can sleep in any position. Regular neck travel pillows are beneficial as well, he says — ”whatever can help you get some rest during the trip.”

6. Seek Out Morning Sun

Palanisamy says getting out into the sun in the morning during and after travel can help you better manage jet lag. Exposure to sunlight (opposite of blocking it out) signals to the brain and body that it’s morning and time to be awake.

Within an hour of waking up, Palanisamy tries to get outside to chase some sunlight exposure, per the Centers for Disease Control and Prevention.

“This has a very positive effect on resetting the body’s circadian rhythm,” he explains. That exposure helps trigger bodily processes that help you feel energized during the daytime hours and boost production of melatonin (the hormone that signals to our bodies it’s time to sleep) about 12 hours later.

7. Adjust Your Sleep Schedule Upon Arrival

It can be very tempting to climb under the covers once you finally see a cozy bed at your destination. But Perlus says try to start sleeping according to your typical schedule (per the time on the clock at your destination) right away.

Maintaining daily routines, such as reading or mediating first thing upon waking or right before sleeping, can help. Eating meals and snacks the same times as you typically do can help your body adjust to a new time zone, too.

8. Sip Water Early and Often

Even mild cases of dehydration can cause all sorts of unpleasantries, as well as potentially dangerous complications. It can affect body temperature, blood pressure, heart rate, energy levels, headaches, cramps, and more, according to Cedars-Sinai. “Dehydration is a risk because air travel specifically is often very drying for our skin,” Palanisamy says.

No matter where or how you travel, start and end each day with a glass of water, and bookend each alcoholic drink with a glass, he says.