Mentally, physically and emotionally, you can gain a lot from packing your bags and visiting places you’ve never been.

When was the last time you traveled abroad? Traveling for business is one thing, but I’m talking about packing your bags, logging out of your email account and disconnecting from your normal routine for a week or more.

Traveling the world isn’t just fun and exciting; there’s ample research to suggest it’s highly beneficial for your physical, mental and emotional health as well.

Check Out These Five Proven Benefits

Americans may say they like to travel, but most don’t venture abroad very often. According to a study published in the Hostelworld Global Traveler Report,Americans are half as likely as Europeans to go abroad and visit more than one country.

The average resident of the UK has visited 10 countries, Germans have seen eight, and the French traveled to five nations on average. But Americans? They tend to visit just three. In fact, 29 percent of American adults have never been abroad!

When citizens of the U.S. do move past the border, most visit Canada or Mexico. Affordability is evidently a big factor — about 71 percent of Americans say it’s too expensive to leave the country — but that’s hardly the whole story.

Given what all the travel and deal sites have to offer today, you can travel abroad without ransacking your piggy bank. Perhaps many Americans don’t grasp the benefits of traveling abroad — and there are many!

Let’s dive in and take a look at some of the health benefits that researchers have explored and verified scientifically.

1. Travel Makes You Healthier

According to a joint study from the Global Commission on Aging and Transamerica Center for Retirement Studies, in partnership with the U.S. Travel Association, travelingactually keeps you healthier. The study found that women who vacation at least twice a year show a significantly lower risk of suffering a heart attack than those who only travel every six years or so.

The same is true for men. Men who do not take an annual vacation show a 20 percent higher risk of death and 30 percent greater risk of heart disease.

2. Travel Relieves Stress

Although missing a connecting flight or losing baggage in a foreign airport is sure to boost your anxiety, traveling has been scientifically proven to lower stress levels, and rather dramatically.

According to one study, three days after taking a vacation, travelers report feeling less anxious, more rested and in a better mood. Interestingly, these benefits tend to linger for weeks after the trip has ended.

3. Travel Enhances Your Creativity

“Foreign experiences increase both cognitive flexibility and depth and integrativeness of thought, the ability to make deep connections between disparate forms,”explains Adam Galinsky, a professor at Columbia Business School who hasauthored a number of studies that investigate the concrete links between creativity and international travel.

Travel alone isn’t enough, however. Galinsky has found that international travelers have to be purposeful about engaging.

“The key, critical process is multicultural engagement, immersion and adaptation,” he continues. “Someone who lives abroad and doesn’t engage with the local culture will likely get less of a creative boost than someone who travels abroad and really engages in the local environment.”

4. Travel Boosts Happiness and Satisfaction

Most people tend to be happier when they’re traveling and don’t have to worry about work, of course. However, one of the more interesting takeaways from a Cornell University study is that people also experience a direct increase in happiness from just planning a trip.

The study found that the anticipation of taking a vacation is far greater than the anticipation of acquiring a physical possession. Thus, the benefits of traveling abroad begin well before the trip does.

5. Travel Lowers the Risk of Depression

While people tend to avoid the subject in our society, depression is unfortunately a major problem. Millions of Americans struggle with depression on a regular basis and it’s not uncommon for doctors to over prescribe medication for depression.

Luckily, healthier alternatives are available for escaping the hopelessness of a depressed state. According to research, travel may be one of them.

A study from the Marsh field Clinic in Wisconsin found that women who vacation at least twice a year are less likely to suffer from depression and chronic stress than women who vacation less than once every two years.

Where Will Your Travels Take You This Year?

So there are clear, scientifically-backed health benefits of traveling the world. Mentally, physically and emotionally, you can gain a lot from packing your bags and visiting places you’ve never been.

But where will you go? Thousands of places across the world are worth visiting. Here are a few that should be on your radar:

• London, England. London is a must-visit city. If you’re new to international travel and want to get your feet wet, there’s probably no better destination. Not only is there a lot to do in London, but it’s cheap and easy to get to from most major U.S. cities. There’s also no language barrier, which is a bonus for people who get nervous about that.
• Cape Town, South Africa. The beauty of Cape Town is astonishing. Not only is the landscape unique, but there’s wildlife galore, including the Big Five (lion, elephant, Cape buffalo, leopard, and rhino). There’s much to see; whether you prefer a fast pace or slow and easy, there’s an itinerary for you.
• Lucerne, Switzerland. If you’ve never been to Switzerland, Lucerne is a fantastic first city to experience. Conveniently near to the Zurich airport, the town is compact, yet lively. Not only are there lots of attractions in the city, but you can enjoy an array of hiking trails just outside of town.
• Auckland, New Zealand. Whether you want to kayak to a volcano, abseil down a waterfall, swim with sharks, or tackle challenging trails on a mountain bike, Auckland has everything an adventure lover could ask for. Oh, and it’s also a city that teems with good food and entertainment.

For many, the notion of international travel isn’t as mysterious and thrilling as it used to be. In a world accessible via YouTube, Google Earth, and virtual reality, many think they’ve already seen all the world has to offer, when they’ve really only stared at a screen a few inches in front of their face.

If you want to enjoy the scientifically proven health benefits of travel abroad, you should start planning a trip. Whether you go to London, Cape Town, Lucerne, Auckland, or somewhere entirely different, boarding a plane and flying to a foreign destination where you’re equal parts excited and intimidated is great for your growth and development.

Where will you go?

Looking for some new destinations to add to your travel wish list? Here are 5 ‘high’ places that might pique your interest and set off your wanderlust for 2024.

We are sure that a lot of us are so ready to wrap up 2016 and turn over a fresh new chapter in just a few weeks’ time. Welcoming the first month of a new year is always exciting – new beginnings, new dreams and aspirations… but why not push the limit further and take yourself to completely new heights this coming year?

From climbing the tower of one of the world’s most wondrous castles to enjoying a breath-taking panorama from the seat of a helicopter, ZUJI Singapore has found five top experiences around the globe that encourage you to see the world from an entirely new perspective.

HIKE TO 100 WATERFALLS TREK, LAOS

Trek through small streams and rice paddies and arrive amazed at the bottoms of the 100 waterfalls in Nong Khiaw, a stone’s throw away from Luang Prabang. Each waterfall tumbles immediately into the next throughout the thick jungle along the steady 10km ascent. With lush greenery and only the sounds of trickling waterfalls in the background, your reward awaits as you reach the top for a sweeping view of the village below.

EXPLORE MACHU PICCHU, PERU

Hike the Incan Trail and immerse yourself in one of the New Seven Wonders of the World. Mixing the perfect blend of history, myth and culture, only 500 daily visitors are allowed in 2017, so make sure you don’t miss out! Want to avoid the selfie stick-wielding crowd? Why not add Sacred Valley to your itinerary; only an hour away from Machu Picchu, the belt of small villages is full of archeological gems and is set against the backdrop of mesmerizing mountain slopes.

TAKE A HELICOPTER RIDE IN GLACIER COUNTRY, NEW ZEALAND

There’s no better way to enjoy New Zealand’s magnificent beauty than by soaring across the skies. Fox Glacier is one of the few glaciers in the world which exists in such close proximity to both an ocean and a rainforest, offering a rare opportunity to experience a dynamic glacier without the need for arctic gear.

CLIMB UP THE BALCONY OF NEUSCHWANSTEIN CASTLE, BAVARIA, GERMANY

Enter a magical realm as you climb the towers of Neuschwanstein Castle, the landmark building rumoured to have inspired Walt Disney in creating the iconic Sleeping Beauty Castle. With a balcony overlooking another castle and separated by an idyllic lake, there’s no prettier place for you to learn medieval history and architecture as you journey inside the castle, or simply experience what it’s like to be royalty for a day!

RIDE A HOT AIR BALLOON IN SIAM REAP, CAMBODIA

Watch the sunset over the majestic Angkor Wat temples from 200 metres above ground. Cruise in a hot air balloon and enjoy the panoramic view of Siam Reap’s green countryside and picturesque rows of rice fields. While the ride lasts only ten minutes, the tranquil experience is enough to create a lasting memory for a lifetime.

Whether you’re an outdoor sports junkie or simply wish to take a quiet break a thousand feet above the ground, try embarking on one of these uplifting experiences. Not only will you get to cross off that bucket list, you’ll also kick start the new year with a refreshed sense of wonder and fulfillment, too.

Water weighs a lot, audiobooks weigh nothing, and more semi-philosophical tips to guide rookie trekkers to a strong finish

Every afternoon near the start of my first thru-hike, I knew just where I’d find the hiker named Poncho—and that he’d greet me with advice that would help me finish the Appalachian Trail.

A few years earlier, Poncho, a fifty-something auto mechanic from Boston, had found his real home (and that nickname) on the Appalachian Trail. He had fallen in love with the path’s subtle majesty and social fabric. Early each spring, he’d return to Georgia to start his annual pilgrimage up through the other side of his home state, Massachusetts, en route to the trail’s northern endpoint. Poncho had become something of an idiosyncratic guru in the process, an intriguing hiker who would slip out of shelters long before dawn and stop in the midafternoon 20 miles up trail to build a fire and rest for the following day’s long walk.

A compact and wiry man with an exquisite salt-and-pepper beard, Poncho seemed to glow when he talked about the Appalachian Trail, proselytizing on its virtues like he’d unlocked the meaning of life. Whenever I lumbered into camp, hours after his arrival, he’d be warming his toes and drying his reptilian five-toed shoes by the fire. He always offered friendly words of welcome: “Hey kid, you got what it takes,” he once yelled, his Boston accent scuffed by a longtime love of Black & Mild cigars—the first thing he’d seek out in every trail town. “Now you just gotta learn to tolerate it!”

But Poncho had more than motivational mantras. He would tell my fledging trail family of thru-hikers about learning to carry only enough water to make it to the next stop, or figuring out how much food to tote to avoid the dreaded “hanger.” He taught us about good hostels and great restaurants, difficult sections and daily routines. What’s more, his lessons tacitly acknowledged that long-distance hiking was an endless educational process, so it was OK if we rookies didn’t have all the answers—we had plenty of time and miles to discover them.

Poncho eventually sped ahead, churning out 30-mile days while we were still inching toward 25. But I would occasionally spot a five-toed footprint in the mud, certain it was his. (He’s still the only hiker I’ve ever met who swore by the things.) I continued following Poncho’s toes north, trusting that I was indeed learning to tolerate it.

I’m still no expert in thru-hiking, and I’m not sure such a thing exists. Nevertheless, I’ve combined a bit of Poncho’s wisdom, a bit of my own, and much I’ve acquired from other trekkers into ten pointers that, if you’re new to thru-hiking this year, may help you along your way. You got what it takes, kid.

Tips for Beginner Thru-Hikers to Nail Your First Trail

1. Buy a Buff. Get creative with how you use it.

Since the benchmark for backpacking gear holds that every item you carry should have at least two uses, the humble Buff—that is, the ubiquitous brand of the common neck gaiter—is worth its weight in gold. Cold? Put it over your face, and let your nose and mouth warm you. Hot? Wrap it around your neck to shield sun and wick sweat. If you’re willing to get creative, it can function as underwear, a bra, a pillowcase, a camp towel, a rag, a mask, a wound wrap, and a dozen other things.

2. Always swim. You’ll never regret it.

During any long hike, as in life, you will make endless choices, and each decision will bend your metaphorical and literal paths in unquantifiable ways. So don’t let regret become part of your thru-hiking. Perhaps the only moments I regret from every thru-hike are the instances when I decided not to swim. From the glacial lakes of the High Sierra to the natural springs of sunny Florida, swimming during long hikes is a chance to pause and enjoy being present in nature without the weight of walking. I think about my dips in Virginia creeks or raging California rivers often. But I also remember times when I decided against it, for fear of not making milage goals, or being wet and chafed, or encountering snakes swimming in my vicinity. I would take them all back if I could. If you are thru-hiking, you are grinding, and you also stink; take this moment for yourself, and get in the water already.

3. Listen to audiobooks. Physical books are heavy.

The paperback edition of the third volume of Karl Ove Knausgaard’s epic life chronicle, My Struggle, weighs 14 ounces. Like an absolute idiot, I carried that tome during my first thru-hike, finished it, and had a family member dispatch the fourth volume (which weighs even more) to a trailside post office. Then a fellow hiker told me about Libby, an app I could link to with my library card for free audiobooks. Sans paper book, my pack weighed nearly a pound less. I realize the notion of walking silently through woods by day and curling up fireside with a book by night is romantic; I also know that, given the exhaustion of thru-hiking, it’s nearly impossible to do. You will spend plenty of time with your own thoughts on trail as is, so give yourself a mental break from yourself by spending some time listening to a great writer’s thoughts instead. Whatever you hear will make your banter with fellow hikers better too.

4. Hide some cash from yourself.

Sure, it’s totally possible to budget a thru-hike in advance and stick to your financial script. But it’s much more common to overshoot your budget. Thru-hikes are thrilling in part because they are continual highlight reels of the unexpected, but that can mean unexpected expenses, from broken hiking poles to a desperate hotel stop in awful weather. I’ve seen several fellow hikers’ trips end when their money ran out on the trail. Set your budget, then add another 20 percent. Give that surplus to a trusted friend or family member, and ask them to send it only if you really need it. Best-case scenario? You reach your terminus and come home to a financial cushion.

5. Don’t judge other thru-hikers by first impressions.

Maybe you think, as I first did, that thru-hiking involves a quiet communion with nature, void of the masses. Ha! If you start a popular trail at a busy time, the vibe will be more spring break than social fast, and you’ll meet dozens of new people every day. Don’t trust every first impression you get—I initially scoffed at fellow travelers who soon became (and remain) some of my very best friends, a process that’s taught me to be more open off-trail, too. And remember: you’re all walking along the same squiggly line for months, so the person you alienate today might be the person from whom you need help tomorrow. Don’t be an ass, even though the trail will inevitably make you cranky.

6. Think about your water consumption, a lot.

You’ll hear this axiom a thousand times on trail—one liter of water weighs two pounds, so carry it judiciously. But a liter of water actually weighs about 2.2 pounds (or four more ounces, the weight of two full-size candy bars), meaning it’s critical to be wise about the water you haul. The more you minimize the water you carry, the more you minimize the strain on your body, making it that much easier to walk across a country. Your goal should be to arrive at the next water source with a swallow left—no more, no less. The prospect of dehydration is real, but water reports or interactive digital maps like FarOut will show you refill opportunities ahead. Learn to ride that line, and your days will only get better. (Also, filtering water is a pain in the ass, but so is giardia.)

7. Make your own trail mix.

Since you’re not going on a day hike where store-bought trail mix is readily available, and because you’re essentially behaving like a professional athlete by working out all day, make your own. Buy an enormous, durable freezer bag and refill it with the salty things you love at each resupply, changing the blend as you go. My recent trail-mix formula included salt-and-vinegar pistachios, Corn Nuts, chickpea puffs, and that almighty thru-hiking staple with a love song all to its own: Flamin’ Hot Cheetos. Stuff a smaller bag full of sweets into your hipbelt pocket for bursts of sugary energy as you walk. You’ll save money and perhaps enjoy eating it more.

8. Try new foods, even if no one else will.

Some hikers thrive on eating the same tried-and-true foods every day without fail. They know how much tuna, ramen, and tortillas cost and weigh and how each food tastes and feels in the belly, and these hikers don’t want to risk the consequences of failed experiments. With all due deference, that’s nonsense. There’s going to be enough monotony in your life, whether it’s the green tunnel of the Appalachian Trail or the sage bushes of the desert. Pick up one or two new things at every resupply, even if it’s just a different dehydrated food packet, and you’ll have a little diversion waiting for you at every meal. Skip the Dollar General, too, and go to whatever mom-and-pop shop you can find. Try regional candies and chips—Tennessee wins with the former, Pennsylvania the latter. Try different brands’ takes on the same item. And if the food is awful, ketchup fixes everything. (Never leave town without condiment packets, the culinary Band-Aids of distance hiking.)

9. Get curious about where you are.

I suppose it is possible to walk from Georgia to Maine or from Mexico to Canada and think only about the placement of your feet and nothing else. But that seems like a pretty boring way to exist, especially when you’re exploring new territory that can teach you so much. Google the national forest where you’re living for the next few nights or the tiny town that has a great hostel. Learn in real time. Harpers Ferry isn’t just where you get your picture taken at the “emotional midway point” of the Appalachian Trail—it’s one of the most crucial crucibles of American history (and not only because of John Brown’s raid), so read the National Park System signs. The Nantahala Outdoor Center in North Carolina isn’t just a place to get a burger and shower before climbing into the Smokies—it was a tragic hub of the Trail of Tears, another national sin with which we’ve barely reckoned. A thru-hike is a rare chance to walk through history, so take the time to immerse yourself in it.

10. You can do this. It’s fine if you decide you don’t want to do this, too.

There will be days when you want to quit, when you are certain you are wasting six months of your life on a selfish, stupid, stinking journey that is only making you miserable. There will be days when you ache, and you are certain that hiking could break your body. I have been there, and I will return soon enough. I know it can suck, but keep going. Thru-hiking requires few special skills or spectacular athletic abilities, but it requires surfeits of toughness, gumption, and grit. If you don’t have them now, you will by the time you reach your finish.

Also, don’t forget thru-hiking is your choice. If it’s only making you miserable, stop. That’s OK too. I firmly believe that trekking for extended periods of time is a way to change your mind, life, and body, mostly for the better. But there are other ways to get similar results, so it’s fine if thru-hiking isn’t your route to enlightenment, or whatever. Just walk long enough to know that you’re done, and try, as best as you can, never to look back with regret.

A flight attendant took to Reddit to share some industry secrets.

A lot of people love travelling by air. The excitement and thrill of sitting in an airplane, watching the clouds, cannot be matched by any other means of transport. However, there are some tips which can come in handy while flying. Experts are warning passengers not to add ice cubes to their drinks during their flight as doing so may expose them to harmful germs, as per a report in the New York Post.

A flight attendant took to Reddit to share some industry secrets. She said, “Don’t get ice in your drink. The ice is put in a tray with a scoop, and the trays don’t get cleaned very often.”

“Every surface on the plane is touched by hundreds of people daily and not often disinfected. We don’t have the opportunity to wash our hands at all during the beverage service,” the attendant continued.

Further, this has also been confirmed by airplane cleaners. Verna Montalvo, a cabin cleaner at Dallas-Fort Worth airport told The Washington Post in 2022, “Some flight attendants get upset because it’s not clean. Of course, it’s not clean – because this is how much (time) they give us.” She said that because of a labour shortage, her crew has only five minutes to clean, and in some situations, she has even been forced to clean an aircraft by herself.

Notably, even if the ice tray is clean, the ice cubes in the tray might not be. Since all ice is obtained from other parties, airline ice is probably of questionable quality.

In a 2017 study, researchers took 60 ice cubes from both domestic and industrial facilities. They found that ice cubes had more than 50 different bacteria strains. “A consistent percentage of the microorganisms identified from ice are known agents of human infections, and their presence indicates an environmental contamination,” the researchers said.

The experts advised people to order soda or alcohol to reduce the number of microbes, if they still want ice in their drink.

A 2019 study conducted by the City University of New York’s Hunter College NYC Food Policy Center found that there is a “consistent reduction of bacterial risk due to alcohol, CO2, pH and antibacterial ingredients of vodka, whisky, Martini, peach tea, tonic water, and Coke.”

Nonetheless, experts conclude that packing your own bottled water is the safest course of action.