A functional medicine physician weighs in on simple things you can do to avoid getting sick.

Why do so many people get sick when they travel? “When traveling, people commonly get sick due to exposure to pathogens—germs—in close quarters, like planes or public transportation,” says Dr. Lauren Davis, a functional medicine physician and the founder of Latched Nourished Thriving. “This includes the viruses that cause cold and flu symptoms and bacteria that can cause traveler’s diarrhea.” She explains that when we travel, the combination of increased stress from the changes in our routine, the decline in sleep with early morning flights, dry air in airplane cabins, and the exposure to new and different pathogens is what make our systems vulnerable. “Don’t stress, because we can help reduce our chance of illness by addressing key factors and getting the nutrients our immune system needs to keep us healthy while we travel.”

As a functional medicine physician, Dr. Davis is frequently asked how to stay healthy when traveling—especially with children, who often have developing immune systems that make them more vulnerable. “Traveling with children adds an extra layer of complexity, but it’s entirely possible to enjoy your trip without compromising your family’s health,” she says. Below are her tips.

5 things to do to stay healthy while traveling

1. Hydration: Staying well-hydrated is crucial for our bodies for proper immune function, encourages Dr. Davis. Especially on long flights where cabin air is dry, extra water is needed. Stay away from sugary beverages which can actually dehydrate us.
2. Nourishing your body: Give your body the nutrients it needs. “Vitamin C, Zinc, B vitamins and magnesium are crucial for your immune systems function,” says Dr. Davis. When traveling you can bring your own healthy snacks like nuts, seeds, and fruit, so you’re not dependent on unhealthy airport or roadside food options.
3. Sleep hygiene: Adequate sleep is essential for keeping your immune system strong. If you’re traveling across time zones, try to adjust your schedule a day or two before you leave to help minimize jet lag. “Use melatonin, 1-5 mg, the first night you arrive at your destination to help reset your circadian rhythm,” says Dr. Davis.
4. Immune support: Consider taking immune-boosting supplements like vitamin C, zinc, and probiotics before and during travel encourages Dr. Davis.
5. Move around: On long flights, get up and stretch or walk up and down the aisle to keep your circulation moving. “This helps prevent blood clots,” says Dr. Davis.

5 things to carry with you to stay healthy when traveling

1. Hand sanitizer and alcohol wipes: “These are essential for cleaning high-touch surfaces like airplane trays, seats, and rental car handles to keep you and your loved ones healthy,” says Dr. Davis.
2. Reusable water bottle: Staying hydrated is easier if you have your own bottle, which you can fill after passing through security. “We prefer a collapsible silicone bottle for easy packing,” says Dr. Davis.
3. Healthy snacks: A mix of protein-rich snacks like fresh fruit and vegetables and dried meats, nuts and seeds can help you avoid less nutritious travel food.
4. First-aid kit: Band-aids, blister protectors, and natural remedies like arnica gel and peppermint and ginger teas for headaches or nausea.
5. Grounding bands: “These are helpful for reducing inflammation and improving circulation, especially during long flights or drives,” says Dr. Davis. “Grounding helps reduce the effects of jet lag and keeps your body more connected to its natural rhythms.”

4 things to avoid when traveling in order to stay healthy

1. Overindulging in new foods: While it’s fun to explore new cuisines, eating unfamiliar foods—especially those from street vendors on international trips—can increase the risk of digestive issues. “Always be cautious with water quality in countries where sanitation may be an issue,” says Dr. Davis.
2. Touching your face: Avoid touching your face after handling shared surfaces like doorknobs or airplane seats, as this is a common way for germs to enter your system.
3. Over-exerting yourself: Trying to cram too many activities into one day can deplete your energy, leaving you vulnerable to illness.
4. Avoid close contact: If someone near you is coughing or sneezing, try to politely distance yourself, or turn your air vent to create airflow that directs pathogens away from your body or face.
5. Avoid removing your shoes on the plane. The floor is often unsanitary.
6. Wash your hands often. After going to the bathroom, before eating, after touching something—when it doubt, wash your hands.

4 things to do if you get sick when traveling

1. Prioritize rest, hydration, and nourishing foods.
2. For minor ailments, natural remedies such as ginger for nausea or chamomile tea for relaxation can be beneficial.
3. It’s also wise to carry basic over-the-counter medications with you on the trip. For international travel, many pharmacies allow the pharmacist to prescribe medications without a doctor’s prescription. They can be a great first contact to reach out to at your destination if you do find yourself sick.
4. For more severe symptoms, seek medical care, and make sure you have travel insurance that covers healthcare in the country you’re visiting.

Barcelona is an incredibly popular destination with visitors from all over the globe and with good reason – its wealth of stunning architecture, incredible food scene, charming neighborhoods and a thriving nightlife is enough to rival any major city.

But that popularity can also bring complications and confusion – especially if you fail to escape the usual tourist pitfalls. There’s been quite a bit of coverage of the city’s overtourism problem and local resentment makes itself known through aggressive graffiti near popular attractions.

In some cases, this has even forced city officials to restrict access to once off-the-grid spots like the Carmel Bunkers, simply because the crowds have gotten out of control. It’s entirely possible to visit Barcelona without adding to these problems with some planning and insider info.

In my years of living in Barcelona, I’ve learned how to avoid shoulder-to-shoulder crowds and enjoy the city as a local would. Here’s everything you should know before you come to Barcelona, from the essential safety tips to the cultural landscape.

1. You can’t see everything in a day

Barcelona may not be the biggest city you’ve ever visited but it is massive when you consider all the ways you can entertain yourself. Because there is so much to see, the ideal number of days for a trip to Barcelona is between two and five.

That should be enough to cover the must-sees, but if you want to explore more in the surrounding area, 10 days would give you additional time to plan day trips either to nearby cava wineries, the Costa Brava or even as far north as the Pyrenees for a day of skiing.

2. There will be lots of tourists

There’s no use denying that overtourism is an issue in Barcelona, but you can avoid the crowds by traveling during the off-season or trying to get an early start on the day before the cruise ships pull in and the streets fill up with visitors.

You can also book many tickets in advance to avoid long queues but there are some places where you won’t be able to avoid the crowds. Try to space out the big attractions in your itinerary so you have some breathing room in between; for example, don’t go from the Sagrada Familia to Casa Batllò.

3. Avoid visiting during major events if you can

Barcelona draws big acts from around the world every summer as a mainstay on the music festival circuit. But unless you’ve got your ticket to Primavera Sound or Sonar already, you may want to avoid traveling during these weekends or any other time when large trade fairs, like the Mobile World Congress, take over the city. It’s already an expensive destination but accommodation rates skyrocket when a big influx of visitors is on its way.

4. Know what cultural events to look for

If you want to have an authentic cultural experience in Barcelona, you can look for local events that embrace Catalan traditions like the parades of giants, human tower gatherings, Sardana dance circles and the Correfoc fire parades.

You may stumble across them if you’re traveling over a holiday like Holy Week but if you want to secure your odds, make a trip in September when the city celebrates La Mercè, one of Barcelona’s patron Saints, with a week of festivities that include cultural events and free concerts.

5. There’s more than one Rambla

Everyone will tell you La Rambla is a must-do, but for me, walking the Rambla feels a lot like walking through Times Square back at home – crowded, touristy, and to be avoided whenever possible. Thankfully, the city has more than one Rambla, where you can actually enjoy the slow strolling these city features were built for.

In the center, you can venture down the Rambla del Raval with its famous Botero cat sculpture, or go a little bit out of the way to walk the Rambla del Poblenou from Diagonal all the way down to the beach.

6. The beaches get better the further out you go

Barceloneta is the most famous beach in Barcelona, and the adjacent neighborhood is worth checking out for its narrow streets and great tapas spots, but travel further down the coast if you actually want to lay out on the beach.

Barceloneta can get very crowded and noisy with tourists, so walk or cab your way past Port Olímpic to Platja de la Mar Bella. Because all the beaches in Barcelona are artificial, built for the 1992 Olympic games, the sand isn’t the nicest, to be frank. If you can travel outside the city to Sitges or up the Costa Brava, you’ll find more tranquil and scenic beaches.

7. Get to know Catalan culture

An autonomous region of Spain, the subject of Catalan independence is still touch-and-go, but you should be respectful to the locals by learning about all the distinct characteristics that give Catalans their cultural identity. Show a little curiosity, and locals will be more than happy to tell you all about their favorite traditions, from wintertime onion barbecues to the cheeky caganer (“the pooper”) a beloved Christmas icon.

8. Catalan is not a dialect of Spanish

If you’re looking for the quickest way to offend a Catalan, this is the one. Almost everyone in Barcelona can speak Catalan and Spanish, and the tourism circuit is well set up for English-speaking clientele, so you should have no problem getting around.

However, you can make a good impression on your hosts by learning a few words. Some are similar to Spanish and French, like “Hola” and “Merci” for “Hello” and” Thank you,” but you can also try “Bon día” for “Good morning” and “Adéu” for “Goodbye.”

9. Pickpockets are a real issue

Just about everyone in Barcelona has a first or second-hand pickpocketing story, including me (they slipped two credit cards out of my wallet while I was working on my laptop in a crowded cafe). You should never let your guard down, especially when riding the metro or walking down crowded tourist areas like La Rambla. Put your phone away whenever you’re not using it, and never leave it sitting on the table if you’re dining outside.

10. Public transportation is safe and efficient

Although you do have to mind your belongings from the nefarious pickpockets, one of the best things about living in Barcelona is how easy and efficient public transportation is. I’ve had generally positive experiences, and it’s easy to connect to the major train and bus stations for adventures outside the city.

You may also see the red shared bikes called Bicing, but they’re only available for rent to residents. If you want to take advantage of Barcelona’s bike lanes, you’ll have to get a rental from a shop. Be strategic about how and where you lock it – bike thieves are as common as pickpockets.

Planning a solo trip? Heres a guide to safe and fun solo adventures. Use these tips to plan the perfect holiday.

Solo travel is an incredible way to experience the world on your own terms. It offers the freedom to explore the destination at your own pace, immerse yourself in different cultures, and discover yourself. But travelling alone also comes with challenges. While it can be daunting to do it all by yourself, with a little planning and preparation, solo travel can be a truly rewarding experience. Here are some key tips for solo travellers to stay safe, have fun, and make the most of their adventure.

Here are some tips to help you make the most of your solo adventure:

1. Choose Your Destination Wisely

• Safety First: Prioritize safety by choosing destinations with a good reputation for traveller safety. Research the local customs, laws, and potential risks.
• Language Barrier: Consider your language skills. If you’re not fluent in the local language, choose a destination where English is widely spoken or where you can easily find English-speaking locals.
• Solo Traveler-Friendly Destinations: Countries like Thailand, Iceland, and New Zealand are known for their friendly locals and breathtaking landscapes, making them ideal for solo travellers.

2. Plan Your Itinerary

• Research: Thoroughly research your destination, including transportation options, accommodation, and popular attractions.
• Book Accommodations in Advance: Book your accommodation in advance, especially during peak seasons.
• Pack Light: Pack a versatile wardrobe that can be mixed and matched.
• Stay Connected: Purchase a local SIM card or international roaming plan to stay connected with friends and family.

3. Stay Safe and Secure

• Inform Loved Ones: Share your itinerary with a trusted friend or family member and check in regularly.
• Trust Your Instincts: If something feels off, trust your gut and remove yourself from the situation.
• Blend In: Dress modestly and avoid flashy jewellery or expensive gadgets.
• Be Aware of Your Surroundings: Pay attention to your surroundings and be cautious, especially at night.
• Learn Basic Phrases: Knowing a few basic phrases in the local language can be helpful.

4. Embrace the Experience

• Join Group Tours: Group tours can be a great way to meet other travellers and explore new places.
• Stay in Hostels: Hostels are a budget-friendly option and offer opportunities to socialize with other travellers.
• Eat Local Food: Try local cuisine to immerse yourself in the culture.
• Capture Memories: Take plenty of photos and videos to document your journey.
• Journaling: Keep a journal to record your experiences and reflect on your journey.

5. Be Flexible and Open-Minded

• Embrace the Unexpected: Be open to spontaneous adventures and unexpected detours.
• Adapt to Change: Be flexible and adaptable to changing plans.
• Embrace Solitude: Solo travel can be a great opportunity for self-reflection and personal growth.

By following these tips, you can embark on a fulfilling and unforgettable solo travel adventure. Remember, the most important thing is to have fun and enjoy the journey.

Scotland’s culture-packed cities tempt visitors with their streets full of history and atmosphere, but it’s the nation’s wild and beautiful countryside that truly captures the heart of everyone who spends time here.

Classic Scottish landscapes of lochs, glens and mountains begin right on the limits of Edinburgh, Glasgow and other major cities, meaning you can switch from the speed of city life to a romantic road trip in no time at all.

Scottish roads are generally well-maintained, and driving is a great way to get off the beaten track and escape the crowds that flock to the most famous sights. En route, you can stop off in charming country pubs, drop into ruined castles and ancient kirks (churches), wander on windswept beaches and find solace in silent glens far from the maddening crowds.

These five road trip itineraries take in the epic grandeur of Skye, culture-packed Edinburgh and the whisky distilleries of Speyside, amongst other classic Scottish experiences. Along the way, you’ll pass rolling farmland, heather-burnished hillsides, ruined castles and eerie lochs, as the stories of Scotland unfold right in front of you.

1. An Isle of Skye driving loop

Best for making family memories
Fort William–Fort William; 310 miles; allow 4 days

So long as you’re not after guaranteed sunshine, Skye has it all. This atmospheric island off the west coast is a riot of craggy peaks, towering sea stacks and waterlogged shorelines, famed for its Gaelic culture and vibrant food scene. This round-trip route from Fort William allows you to take the bridge to the island in one direction (passing the grand Eilean Donan Castle en route), and return to the mainland via the ferry to Mallaig.

Once you’re on the island, a classic counterclockwise loop starts with a visit to Skye’s largest town, Portree, with its pretty harbor, before roaming over the volcanic cliffs of the Trotternish Peninsula. Next, the Duirinish Peninsula offers wild hiking country and some excellent restaurants, while the jagged ridges of the Cuillin Hills are a destination in themselves for hikers and photographers.

In between, there are castles, almost Caribbean-looking beaches and some of Britain’s best wild swimming spots, plus side trips by ferry to the surrounding Small Isles, which offer great bird-watching, particularly in spring and autumn.

2. North Coast 500

Best for a once-in-a-lifetime adventure
Inverness Castle–Inverness Castle; 516 miles; allow 7 days

Scotland’s wild northern coastline is the star of the country’s most famous driving route. The North Coast 500 begins and ends in Inverness, the likable capital of the Highlands, making a giant loop around the north end of Scotland along the deeply indented coast.

If you follow the route counterclockwise (saving the best scenery till last), you’ll head past the moors and sandy beaches of the east coast before hitting John O’Groats and nearby Dunnet Head – mainland Britain’s northernmost point. The north coast has a windswept beauty that gets increasingly rugged as you continue west past bogs, cliffs and crofting villages. The views as you head down the loch-strewn west coast are perhaps Britain’s finest, with sweeping vistas of mountains and islands.

Taking the route at a more leisurely pace will give you the chance to seek out fine local foodstuffs such as venison, smoked fish and craft beer, while activities such as sea kayaking on the west coast or scrambling up the lonely peaks of Assynt are a great way to throw yourself into Northern Scotland’s epic landscapes.

Planning tip: When planning a road trip in Scotland, be aware that many places to stay on popular routes, such as the North Coast 500, will only accept bookings for two or more nights in the summer peak season. Book accommodations well ahead of time.

3. North East 250

Best for whisky distillery touring
Spittal of Glenshee–Spittal of Glenshee; 257 miles; allow 4 days

Northeast Scotland is famous for its whisky distilleries, Braemar (the home of the Highland Games) and Balmoral Castle (the Scottish home of the British Royal Family) – so yes, it’s as Scottish as it gets. The North East 250, a route inspired by the success of the North Coast 500, takes in these big-ticket attractions, but also shines a light on an often-overlooked region of photogenic glens, farmland and wave-lashed shorelines.

The village of Spittal of Glenshee (a popular winter skiing base) is a good starting point and is easily accessible from Edinburgh and Dundee. Taking the route clockwise, you’ll head through the Cairngorms National Park, the biggest national park in Britain, which includes some of the UK’s highest peaks and offers phenomenal hiking opportunities.

The North East 250 then cuts through Speyside before hitting the Moray Firth coastline and the oil-rich city of Aberdeen. It’s a route lined with castles, beaches, small villages and historic estates; stop along the way to sample local delicacies such as Cullen skink (a thick, warming fish soup) and sweet, peaty whiskies.

Local tip: Do your research when choosing which whisky distilleries to tour – if you try to hit them all, you’ll be here for months. Balvenie in Dufftown is a good choice; its small-group tours visit one of Scotland’s last remaining malting floors.

4. Borders Historic Route

Best for a short route through moorlands
Carlisle–Edinburgh; 97 miles; allow one day

There may be more famous road trips than this easy itinerary that follows the A7 north from the English border past Hawick and Galashiels to Edinburgh, but this route is packed with delights to engage both body and spirit. This rolling landscape of villages and farmlands was once a battlefield for cross-border raids, and it finishes at Edinburgh’s hulking castle.

The area’s industrial history is showcased by educational centers celebrating tweed, tartan and glasswork, as well as an interesting mining museum. The landscape provides opportunities for varied activities – anglers can cast flies in the hope of snagging salmon along the Tweed’s wooded banks, while mountain bikers can hit the trails at Glentress and Innerleithen.

Ruined abbeys and author Walter Scott’s fabulous country house, Abbotsford, are more cerebral highlights, although the undulating moorlands of the Scottish Borders are arguably the star of the show.

5. Clyde Sea Lochs and the Argyll Coast

Best for mountains and lochs
Glasgow–Fort William; 240 miles; allow 3 days

Visitors to Scotland are often surprised by how close the country’s most populous city is to the rugged terrain of the Highlands. Glasgow’s high culture and lively pubs are worth an overnight on any trip to the region, but don’t stay up too late – you’ll want to be clear of the suburbs by mid-morning to see the hills turn to mountains and lochs eat into an increasingly rugged coastline.

This route winds north and west, taking in the popular walking country of Loch Lomond and the Trossachs. En route, you can enjoy majestic views, excellent seafood, ancient standing stones, historic towns, kayaking on the lochs and whale-watching offshore.

But the biggest hitters come at the end: Glencoe has aching natural beauty and a tragic backstory of Highland betrayal, while Fort William is the striking point for ascents of 4413ft up Ben Nevis, Britain’s tallest peak – a challenging climb of seven to eight hours from the visitors center.

Tips for driving in Scotland

Note that while some of the road trips follow major “M” or “A” roads, others rely on smaller roads for long stretches. These are often tight and hedge-lined, with few places to overtake, and they can be blocked by snow in winter.

The police in Scotland take speeding and drunk driving seriously, so stay below the limits. Petrol stations can be widely spaced in the Highlands and on the islands – fill up whenever you get the chance.

Be ready to take your time, pausing for a day or two to explore the local area at each overnight stop. Our route durations assume you’ll be taking diversions to see more of the region and making regular stopovers, so the distances provided are not direct between the start and end points.