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.

Solo travel can be the most rewarding experience if you do it right.

If you’re like me (a chronic worrier and overthinker), the idea of solo travel can be a daunting thing. From going out at night alone to not speaking the language, there are lots of potential questions that may be preventing you from booking a trip. But while the scariest part of solo travel is that you’re in charge of everything, the most rewarding part of solo travel is, well, that you’re in charge of everything. Whether you like to have a loose itinerary or one packed as tight and seamless as your suitcase, you have no one to tell you differently. And as someone who has now experienced it personally, I’m here to tell you that there’s nothing more exhilarating and introspective than a solo adventure. To help you step out of your comfort zone and prepare mentally and physically for your next trip, here are some tips for dealing with travel anxiety.

1. Do your homework.

For your first solo trip, it’s probably a good idea to choose a destination with a developed tourist infrastructure. Locals will be used to dealing with visitors and many people will also speak English, which will be helpful if you don’t speak the local language. Wherever you choose, make sure to research the locale beforehand to get a lay of the land and a sense of where you should (and should not) go. Are some places dangerous to go alone past 9PM? Is it going to be pouring rain the whole time you’re there? What time do things close? How does public transit work? These are all things that you’ll want to go into knowing.

2. Look for all-inclusive resorts.

If this is your very first international solo trip, I recommend choosing an all-inclusive resort to stay at. This will be great if planning an entire itinerary is daunting to you or you’re intimidated by navigating directions in a foreign country. You can get everything you need without going far, and there’s comfort in knowing that you don’t have to leave if you don’t want to. Don’t worry—you’ll still be able to meet a lot of people on the property and you’ll feel entirely immersed in another world. For example, Delta Hotels by Marriott Riviera Nayarit, An All-Inclusive Resort is surrounded by a variety of zen pools in the remote mountains that makes you not want to leave, but you also have the option to take their shuttle to relax by their nearby Beach Club if you want different scenery and a bit more bustle. It also has a variety of cuisines for dining options and a couple bars that will allow you to meet tons of locals there for staycations and fellow travelers passing by.

3. Be open to talking to people.

Speaking of other people, while traveling alone might sound lonely, the best part of traveling alone is you actually end up being way more social and meeting new people you wouldn’t have talked to otherwise. Don’t shy away from the locals who know the place much better than you and can help you explore some cool places that are unheard of. Engaging with other travelers on a solo trip can also make your trip more enjoyable—and who knows? It may lead to lifelong friendships and future travel partners for future trips.

4. Ask the hotel for itinerary recommendations.

First time traveling solo at all? In that case, it might be a good idea to start with something domestic where you can get a foreign cultural experience without actually leaving the country. Look for hotels with options onsite that you can partake in. For example, Nobu Hotel Miami Beach offers cultural experiences like Japanese whiskey tasting, Japanese tea ceremonies, origami lessons, and Japanese calligraphy that makes you feel immersed in a completely different culture without traveling abroad.

5. Split up cash and cards.

I always recommend keeping your passport in a hotel safe since that’s the worst thing you can lose, but you’ll also want to keep some of your cards separated too. It’s surprisingly easy to misplace your things when traveling, and since you’re in an unknown environment it makes it even harder to track something down once you realize it’s gone. If you happen to lose your purse or fall victim to a pickpocket, having backup cash and cards in your suitcase or hotel safe can really save the rest of your trip (can you tell I’m speaking from personal experience?).

6. Be prepared.

It’s true that it’s better to be overprepared than underprepared, especially when you’re by yourself in a foreign city. Make a small list of things you’ll want to carry around with you when exploring, and don’t forget to check it off before leaving the hotel. My must-haves: a small battery charger (there’s nothing worse than a dead phone when you’re by yourself), medication, Airtag (this has saved me so many times), and some extra cash if you’re in a pinch. Another hack? Download the place you’re going to on Google maps-—you never know if you might run out of data or signal, so it’s super useful to have your maps offline.

7. Learn the language.

Before you go anywhere, learn a little of the local language. Even if it’s just ‘good morning’, ‘thank you,’ and ‘a coffee please,’ it will go a long way and make it more likely to get help or recommendations should you need it.

According to researchers in Australia, positive tourist experiences can help you live longer.

On your next trip, you can leave behind the anti-aging serums and books of brain teasers. According to a new published study by researchers at Edith Cowan University in Australia, travel itself can keep you young.

The positive experiences associated with trips — the social interactions, mental stimulation, physical activity and healthy cuisines — can delay the aging process, the scientists say.

In the Edith Cowan study, which Science Daily published earlier this month, the experts wanted to find out how positive travel experiences help maintain the human body’s “low entropy,” or gradual decline.

“Tourism isn’t just about leisure and recreation,” Fangli Hu, the study’s principal researcher, told The Washington Post on a Zoom call from Australia. “It also plays an important role in individual health and public health.”

In the theoretical study, part of a multiyear, interdisciplinary project that will include empirical data, researchers noted that many of the lifestyle practices espoused by medical and mental health experts are intrinsic to travel, such as social engagement, appreciating nature, walking or other types of exercise, and nutritious meals. Immersing yourself in a novel destination, the study reports, can slow the aging process.

“Environments, especially beautiful landscapes like forests or beaches, can help us reduce stress and boost our mental well-being and promote physical activity,” Hu said. “Exposure to other tourists, locals or even animals can improve our mood and enhance cognitive function. And travel can lead to healthy eating.”

Though the study did not single out a specific diet, research over the years has touted the benefits of the Mediterranean diet. A recent report published in JAMA Network Open, for instance, concluded that more than 25,000 women who adhered to this diet lowered their risk of dying by up to 23 percent during the 25-year study period. Scientists have studied the connection between local diets and exceptional longevity in five “Blue Zones” across Costa Rica, California, Japan, Italy and Greece.

The study said travel can benefit a wide range of populations, not just the fit. Many people can reap the rewards of travel, potentially averting or alleviating illnesses and extending their life span. The researchers envision this nascent category of travel as an extension of other established trends, such as wellness tourism, health tourism and yoga tourism.

“It could improve healthy people’s well-being and prevent related issues, promote recovery and halt deterioration for individuals in suboptimal health, and serve as a non-pharmacological approach to relieve symptoms and enhance quality of life for those with medical conditions,” the study said.

The researchers warn, however, that travel can also have an adverse effect.

“Conversely, tourism can involve negative experiences that potentially lead to health problems,” the researchers wrote, “paralleling the process of promoting entropy increase.”

Hu noted that travel is filled with inherent risks, such as infectious diseases, accidents and violence. These hazards could activate the agents of aging, or entropy. The study also includes wildlife encounters on its list of potential threats. Travelers, therefore, should do their best to avoid the triggers that could lead to detrimental outcomes.

“Some places can make people with anxiety or depression feel even more uneasy. All this negativity may not be beneficial,” she said. “So the type of travel depends on each person’s situation, their needs and their health status.”

Jie Chen, director of the University of Maryland’s Center on Aging, concurs with the findings and recognizes the link between travel and aging gracefully.

“Overall, the study is promoting the spirit of healthy aging,” she said. “Where you are, the environment, the mental and the physical — it’s the whole package.”

Hu said future studies will focus on how travel can help people with dementia or other chronic illnesses. The researchers hope to expand this burgeoning field that, one can only hope, will lead to more vacation days and fewer sick days.

“The intersection of tourism and health is a very new and promising research area,” she said. “We want to comprehensively explain why tourism can have both a positive and negative impact on health.”

Bringing your furry friend along on vacation can make your summer adventures even better! Whether you are embarking on a cross-country road trip or flying to a neighboring city for a weekend getaway, traveling with pets requires preparation to keep everyone on the journey comfortable and safe! Begin planning your animal-friendly holiday with these useful tips for driving, flying, and traveling with pets!

Driving with pets

• Have a feeding schedule: Make sure your pet has enough food and water for the journey and prevent accidents by creating a food and water schedule. Determine the best times to feed your pets according to your route, especially on longer car rides.
• Make frequent stops: Long car rides can result in anxious and restless pets and humans. Stop every couple of hours for potty breaks and a chance for everyone to stretch their legs and paws.
• Secure pets at all times: For protection against potential car accidents, make sure uncaged pets are fastened with an animal-approved seatbelt, especially when traveling with open windows.
• Maintain a comfortable car temperature: A must in the summer months, be sure your vehicle’s air conditioning is functioning properly when traveling with pets. Keep cooling on during extreme outside temperatures, and never leave your pet inside a closed vehicle unattended.

Flying with pets

• Book in advance: Many airlines require passengers to book pets on flights ahead of time. Check your airline’s requirements to avoid disruptions and denied entry.
• Get the appropriate cage: Pets should be comfortable and able to stand up and turn around in a safe, waterproof cage. Many airlines will check to see if you have the appropriate cage during check-in.
• Check breed restrictions: Some dog breeds, such as French Bulldogs, are restricted from flying cargo due to breathing difficulties and must fly in the cabin. Check which breeds are restricted before making arrangements for the safety of your pet.
• Have vaccinations and shots up to date: Current vaccines are vital for the safety of your pet and others while traveling, especially for international travel. With an increase in canine illness, vaccinations can help prevent its spread during these prime travel months.

Additional pet travel tips

• Keep microchips current: Microchips are lifesavers when it comes to finding lost pets, especially when they are away from home.
• Book pet-friendly accommodation: Pet-friendly hotels and accommodations are becoming increasingly common, and they can sometimes be less expensive than overnight pet boarding.
• Use trusted pet-sitter apps: There are numerous apps available for booking pet daycare, overnight boarding, walks, and other services. These convenient apps help make sure your pet is exercised, fed, and cared for by a fellow animal lover and gifts you more freedom during your vacation.
• Practice caging beforehand: Your dog or cat may need time to get used to their travel cage. Before your trip, encourage your pets to sleep and relax in their new cage with treats and their favorite toys and blankets.
• Watch for symptoms of nausea: Animals, like humans, can also get car sick. Car sickness symptoms in pets include vomiting, excessive drooling, panting, whining, lip licking, and yawning. If you suspect your pet is becoming ill from the ride, crack open a window and make sure they are secured from the excessive bumpiness of the road.
• Never leave pets unattended: Supervise your pet at all times, especially while traveling. Keep pets in full sight, away from dangerous objects, and never leave them in a closed car without supervision.

Traveling with your pets is a valuable way to bond and create special moments and memories. Stay safe, hydrated, and aware during all of your travels this summer to guarantee a paw-sitive experience!