Travel can be fun, but taxing.

As the pandemic ebbs and people venture back out into the world, an expert from Baylor College of Medicine in Houston offers tips for ensuring a healthier, more peaceful vacation or work trip.

“Though frequent travel can boost your mood and positively impact your mental health, keep in mind that it’s a two-way street,” said Dr. Mike Ren, assistant professor of family and community medicine at Baylor. “While traveling, it is important to keep up your physical and mental well-being to maximize the beneficial effects of travel.”

Common symptoms of travel fatigue include trouble sleeping, feeling disengaged, having higher stress or anxiety levels, and overindulging in food or alcohol.

Someone might need to take a break from traveling to reset, if symptoms are severe. Ren suggests talking to a doctor about whether a pause is needed or if symptoms don’t resolve.

“An ounce of prevention is worth a pound of cure. Make sure you are up to date on all your vaccinations, particularly for international travel, and if you are on prescription medications, make sure you have an adequate supply for travel and a few days upon return,” Ren said in a Baylor news release.

“Make sure to maintain a good level of hygiene by washing your hands often and take advantage of telehealth visits while traveling if symptoms or medical concerns arise,” he added.

One issue with travel is that jet lag and different time zones may impact sleep. With good supplements and habits, sleep won’t be lost. Fix jet lag by adjusting sleeping and eating schedules to local times.

Put away smartphones 30 minutes before bed and make sure your sleeping environment is cool and comfortable. Drink plenty of water to stay hydrated while avoiding alcohol and caffeine, Ren advised.

Use a sleep mask and earplugs if these other measures don’t help. Taking melatonin supplements can be used to help fall asleep. Some find calming scents, such as lavender, to be helpful.

Stay active during your trip by walking and adventuring, Ren suggested. You can do body weight exercises first thing in the morning so they are not forgotten about later in the day. Exercise apps and athletic equipment that easily travels, like jump ropes or exercise bands, can help you keep up your routine.

“If you have an active day of walking, biking or hiking, you shouldn’t feel guilty about skipping a workout,” Ren said.

It’s also possible to maintain a balanced diet while trying out new cuisines by making good decisions about where to eat.

“Whenever possible, choose food options that come with plenty of fresh fruits and vegetables,” Ren said. “If restaurants have limited healthy options, try preparing your own meal here and there. Stock up on fresh, healthy ingredients and make easy meals, such as salads and sandwiches. Nuts and fruits make great snacks when you’re on the move.”

Food safety is also important while traveling.

“Be sure to consume foods that are prepared properly, like only eating meat that is thoroughly cooked and avoiding tap water, unless you are certain it is safe to drink. Be wary of raw foods and products sold by street vendors,” Ren warned.

Care for your mental health by bringing items that remind you of home and keeping in contact with support systems to ease feelings of anxiety. Exercise can also help with this.

Schedule an appointment with a health care provider if you have more intense mental health concerns, Ren advised. Also talk to your doctor about destination-specific vaccines, medication refills and any concerns that may be causing anxiety.

Jamaica can be an awesome holiday destination. Despite the prevalence of gangs (particularly in Kingston), tourists should not worry. Always be aware of your belongings, minimize the amount of cash you bring with you, avoid strolling in areas that aren’t frequented by visitors, and use regulated taxis for lengthy trips or late-night outings.

Jamaica, a country in the Caribbean, is a popular vacation spot due to its many appealing features. Tourists flock there to enjoy the island’s stunning scenery, delicious cuisine, and rich culture. But there are a few things you need to think about before visiting this amazing island.

If you’re thinking about a winter trip to Jamaica, consider these five tips.

Currency

Tourists may use their credit cards with no hassles in Jamaica, even though cash is more often utilized on the streets.
Throughout addition, there are several automated teller machines (ATMs) in Kingston, Montego Bay, and Ocho Rios, so customers may get cash to pay for purchases they make on the fly, including fare for public transportation. By the way, the dollar is widely acknowledged across the world.

Not all money exchanges provide the same exchange rates, so it’s important to conduct some research to find out where you can get the best deal before you purchase Jamaican pounds, which is definitely not the airport. To achieve this, guests should inquire at the hotel as to the location of a reliable currency exchange that offers fair rates.

Security in the Public Spaces

Historically, Jamaica has had a bad rep for its high rate of gang violence, however the government has done an excellent job of bringing the problem under control.

Despite the prevalence of gangs (particularly in Kingston), tourists should not worry. Always be aware of your belongings, minimize the amount of cash you bring with you, avoid strolling in areas that aren’t frequented by visitors, and use regulated taxis for lengthy trips or late-night outings.

Getting Some H2O

Tap water in Jamaica is safe to drink, unlike in many Latin American & Caribbean countries. Tourists don’t need to worry about carrying a water bottle to the beach or towns since the water served in taverns and restaurants is completely safe to drink.

And don’t worry, raw vegetable salads are quite safe for visitors to order at restaurants. Only when traveling to distant areas with questionable sanitary conditions can bottled water be used.

Excursions

Tours around the island may be expensive, so it’s best to schedule excursions via your hotel instead of using taxis. Tourists who like to participate in outdoor activities or aquatic pursuits will find that many resorts provide trip packages tailored to their needs.

Renting a vehicle is another convenient and flexible option for travelers, since it allows them to go at their own pace and see more of the sights without breaking the bank. Tourists may take their time sight-seeing with a rental automobile.

What Season is Ideal for a Trip

Between the months of October until the middle of December, the weather is pleasant and hotel rates and airfare are at their lowest. There are more people and greater costs from around the end of December to about the middle of April. The Hurricane season runs from June 1 to November 30.

Travelling can take a toll on your digestive system. Ayurveda expert offers remedies to combat constipation and bloating during vacation.

With travel restrictions easing and schools closing for summer vacation, it’s time to plan that much-deserved holiday with your family. While exploring new places and sighseeing is fun, bloating or constipation while travelling could spoil all the fun and can be extremely uncomfortable. There are many reasons why travelling can take a toll on your digestive system. From longer hours of sitting, change in your normal routine, timing of your meals, not drinking enough water to changes in the types of food you eat can all lead to digestive troubles.

If you too feel bloated, constipated or face any kind of digestive discomfort during travelling, then you must remember some important tips. Sipping water from time to time, eating light and doing some breathing exercises can help you deal with these issues.

“Often I see people complain of constipation during travelling due to lack of enough movement, change in food-water-sleep timings and place,” says Ayurveda expert Dr Dixa Bhavsar in her recent Instagram post.

Dr Bhavsar also gives tips for relief in constipation and bloating during travelling.

1. Stay hydrated

You don’t have to drink plenty of water, just have enough. Make sure you drink at least 5 glasses of water if you’re travelling in a cold place and 7-8 glasses if you are in a hot place.

2. Keep moving

Practice Sukshma vyayama or Yoga and pranayamas every morning for at least 30 minutes will help. If possible, walk for 5000 steps per day.

3. Sip on warm water or green tea

Sipping on a glass of warm water either first thing in the morning or/and bedtime helps pass bowels easily daily. Begin your morning with green tea instead of bread or anything deep fried.

4. Choose healthier food options

Have laxative fruits like banana, papaya and local fruits available at the place. Have light breakfast. Make sure you do not eat maida (white flour) for breakfast. Have moderate or heavy food for lunch (roti/parantha, curry, salad). Have buttermilk with lunch if it is available. Have super light and early dinner. Rice based food or different soups are best for dinners.

5. Carry digestive pills

Pudina Vati, Amla Candy, Hajmola and Hing Vati are the best ayurvedic digestives. Suck on it whenever you feel bloated or heavy.

6. Carry cow ghee

Take 1 tsp of ghee with warm water in morning or at night. It works wonderfully.

7. Ayurvedic herbs

Inspite of following all of the above, if you still feel constipated or bloated, then carry triphala churna or tablet with you for mild constipation and haritaki/harde tab or churna for severe constipation.

Some say the best part of travelling with young children is the moment right after you strap them in, close the door and walk by yourself to the driver’s seat – it’s two seconds of absolute silent bliss.

Shutting yourself in the confined space of a car and travelling long distance with little ones can be an unforgettable – and restless – adventure.

It certainly pays to be prepared, so here are simple tips to help the entire family enjoy the journey from A to B.

Plan your route

Plan ahead by researching rest areas, playgrounds, bathrooms and ice cream stops, which can be either added to your itinerary or saved in the back of your mind for emergency pitstops.

For younger children you might want to consider planning your departure around nap times when travelling. If your child can snooze for the first hour of the journey then consider that a big win.

If travelling long distance, and your budget allows, break up the route with overnight stays until you reach your destination.

Bring plenty of snacks

I cannot stress this enough. Snacks are the key to pleasant road travel.

Mix favourites with new options to keep things interesting. Avoid sticky, messy options and instead bring snacks in prepackaged pouches or boxes to make your life easier.

Variation is key for younger children. Bento lunch boxes are a great way to make food look attractive and separate items in one handy container. Aim for something healthy, something delicious and something substantial.

Create a treasure hunt around the back seat hiding various snacks within arm’s reach. It’s also worth having a haul of treats in the front of the car that can be passed around when the time is right.

Throw your rule book out the window

Parents who have ever scraped raisins out of a car seat will know that you can’t stress about every loose crumb. The aforementioned lunch box will likely end up on the floor so don’t worry about keeping everything in order.

Does it matter if your toddler insists on bringing 30 essential soft toys along for the ride? Ditch them when they aren’t looking.

It’s OK to relax some of your rules in the small confined space; the most important thing is getting to your destination safely.

It is crucial for the driver to ensure that, despite whatever chaos is happening in the back seat, you keep your eyes and focus locked on the road ahead.

Drive as far as possible in one go

Like ripping off a plaster, you’ll want to get the journey over with as soon as possible. Only you will know when it is the right time to pull over and give the family a much-needed change of scenery.

If the children are happy, keep going; if they are restless, they can deal with it. To avoid unnecessary stops, make sure everyone uses the bathroom before you leave.

Include some fun moments for all. In the summer months why not treat the family to an ice cream stop?

Prepare entertainment

When you don’t have the mental capacity to sit through hours of nursery rhymes, make a playlist of bearable family-friendly audiobooks and road trip songs that the whole family can appreciate.

The beauty of streaming services is that you can download your favourite series for later. Load up your phone or tablet with plenty of kid-friendly options that you can play once the novelty of road travel has worn off – perhaps once you leave the driveway. And if you’re concerned about too much screen time, how about a learning app on your tablet?

Child-friendly headphones are made to fit around little heads and usually come with built-in limiters to reduce the volume. Traditional car games like I-spy, 20 questions, ‘spot the red car’ and ‘I’m thinking of an animal’ are failsafe options when you are on your last legs.