Our simple steps will ensure a worry-free getaway so you can rest and relax, even in a foreign country.

Having a food allergy impacts many aspects of life, including travel. According to a study in The Journal of Allergy and Clinical Immunology, 90% of people with food allergy in the United States avoid international travel, with many of them avoiding certain modes of transport within the United States, such as airplanes. Apart from the risks of exposure on public transport, vacationers with food allergies are concerned about language barriers (including interpreting food labels), access to safe foods, and problems accessing medical services in an emergency. But safe travel is possible with a few smart steps.

Don’t Let Your Food Allergies Cancel the Trip

The mere thought of traveling abroad with food allergies might be daunting, but you don’t have to miss out. “With research, careful prep, and some planning ahead, people with food allergies can safely enjoy the sights, tastes, smells, and experiences of traveling the world,” says Westchester, NY-based registered dietitian nutritionist and National Peanut Board partner Malina Malkani, R.D.N., who is the author of Safe and Simple Food Allergy Prevention. You can’t leave your food allergies at home, but these expert tips have got you covered.

Do Your Research

The more you plan ahead, the more comfortable you’ll feel heading to foreign locales. If you’re staying at a hotel, Food Allergy Research & Education (FARE) recommends emailing reception to let them know about your allergy. It’s likely that someone who works at the hotel speaks English, but you can use an online translation service for emails if that’s not the case. Ask about allergy-free meal options and find out if there are local doctors who specialize in allergy. It’s important to know if they’ll be able to write you a prescription for extra meds or epinephrine auto-injectors if you need them.

Create an Allergy Action Plan

When you’ve done your trip research, put together a personalized allergy action plan. Work with your doctor and/or registered dietitian nutritionist to ensure you don’t miss anything important. “The plan should detail what your allergens are, what your prior reactions have looked like, and what medications have been prescribed to you,” says Kelly Cleary, M.D., senior director of education and support programs for FARE. “Don’t forget to list an emergency contact with a phone number,” Dr. Cleary adds. To make this super simple, FARE has a downloadable emergency care plan template you can print out and complete with your details.

Pack Your Anti-Allergy Essentials

As well as your regular allergy meds—and let’s face it, you’re unlikely to venture far without those—make sure you pack extra epinephrine auto-injectors for severe reactions (and be sure to check the expiration dates!), says Malkani. Take some allergy-safe snacks for your journey, plus a list of names of your offending allergens in the languages of the areas you’ll be visiting and of course several copies of your allergy action plan. Ideally, include copies of your plan translated into the language of your destination country, Malkani adds.

Keep Emergency Items Close

Nobody wants to lose their luggage while they’re traveling, but this can become a life-threatening situation if you have a food allergy and get separated from your emergency essentials. “Keep copies of your action plan and at least two epinephrine auto-injectors with you at all times—not in checked luggage or overhead bins,” says Malkani. “Having these items within reach and in a language that those around you can understand saves valuable time in the event of an anaphylactic emergency, which is important because airlines can’t guarantee allergen-free flights and language barriers complicate things,” she explains.

Don’t Assume the Worst

One study review carried out by the U.K.’s Civil Aviation Authority found that for a typical food-allergic passenger on a commercial flight, the risk of having a reaction is around 10 to 100 times lower than when “on the ground.” Why? Anxious food-allergic passengers are likely to take significant precautions to reduce the risk of in-flight reactions. The study found wiping the tray table and seatback was effective for reducing risk. “Numerous studies have shown that airborne peanut protein has a very low risk for causing allergic reactions,” Malkani adds. “Also, research doesn’t support skin contact or airborne peanut butter exposure as a source of anaphylaxis.”

Research Allergen Labeling Laws

Food allergen labeling laws in your destination country may be different from what you’re used to, so it’s crucial that you do your due diligence. “Learn how to read your allergen on labels in the language so that you are able to identify it quickly,” says Dr. Cleary. “I always plan ahead when traveling by looking up nearby grocery stores and checking food allergy travel boards to see tips posted from others with food allergies who have visited my destination.” Visit FARE for helpful lists of travel tips from countries represented by the International Food Allergy & Anaphylaxis Alliance.

Create Your Own Chef Cards

Dining out can be one of the most pleasurable parts of foreign travel, but planning is key. “Before you leave, research just as you would for a local eating establishment,” says Dr. Cleary. “Check out menus and when making special requests, give as much lead time as you can to restaurant staff. Dining off-peak may help you get the attention you need. Don’t be shy about asking questions and confirming that your allergies are understood.” FARE provides illustrated chef card templates that you can download and complete to make it easier to communicate with restaurant staff in other countries.

Enjoy Your Trip

Naturally, living with a food allergy means taking more precautions than other people (and possibly experiencing more travel-related anxiety). But if you take all the important steps you’ll feel prepared—and safe. Don’t forget to let your primary care doctor or allergist know you’re traveling. Having them available to call, email, or fax you a prescription that you can use in your destination country for extra auto-injectors gives you an extra layer of comfort. Finally, don’t let your food allergy stop you from enjoying your trip!

It’s that time of year when the weather’s perfect and you have a ton of free time to do whatever you want. Yes, we are talking about summer break. And what better way to make the most of it than planning an epic getaway with your friends?

Whether you’re dreaming of beach days or city adventures, a trip with your favorite people is hands-down one of the best ways to soak up the season.

However, group trips can go from fun to frustrating quickly if no one’s on the same page. That is why a little planning is a must. You don’t need to micromanage every second. But getting the basics down can seriously save you from the group chat chaos.

Here are a few tips to help you plan a getaway that is fun, chill, and full of memories.

#1 Settle on a Vibe

Before you even think about destinations or start throwing out Airbnb links, pause. What’s the vibe of this trip—decide that first. This guides every other decision.

What does your ultimate escape look like: beach relaxation, city exploration, mountain hikes, or a road trip? Everyone might have a different idea, so it’s important to talk about it early.

Hop on a quick group call or throw a poll in the chat. Make sure everyone’s expectations line up.

Picking a destination like New Orleans isn’t enough. You need to agree on the focus. Is it history tours and museums? Or hitting Bourbon Street for nightlife? Deciding the vibe clarifies these priorities.

Lock in the general vibe first, and choosing a location becomes a whole lot easier. You don’t need to agree on every single detail. But being aligned on the overall feel makes it way easier to plan stuff everyone will enjoy.

Compromise is key here. Maybe one person wants the beach, but another dreams of hiking. Could you combine elements of both? Perhaps a coastal town with nearby trails?

#2 Book Early, Stress Less

Summer is the prime time for travel.

Last summer, in particular, was a busy travel season for Americans. As many as 95% of respondents in a survey planned to travel, despite concerns about economic headwinds.

That trend hasn’t slowed. Flights, hotels, and cool rentals disappear fast. Waiting usually means paying more for fewer choices. Don’t risk missing out.

For domestic travel, book flights around 28 days before departure. Expedia’s 2024 Air Travel Hacks Report states that this hack can save you up to 24% more than booking at the last minute. Conversely, book your flight around 60 days in advance for international flights.

Hotels and rental cars are trickier. Use comparison websites, for they can help you compare options and find the best rates.

Choose options with free cancellations. This guarantees you have reservations. If prices drop significantly later, cancel and rebook the cheaper rate.

Managing group bookings needs a system. Designate one organized friend to handle the main bookings.

#3 Plan Out Some Activities Ahead of Time

Spontaneity can be fun on vacation. But winging everything with a group can lead to chaos. For a group trip, a basic plan is important.

You don’t need a minute-by-minute itinerary. But having a loose plan keeps things smooth.

Try to lock in a few key activities that everyone’s excited about—especially ones that need booking. Popular tours often sell out weeks or months ahead.

Let’s suppose you’re heading to San Diego. U.S. News & World Report states that the Californian city offers some of the best tours, including boat tours.

While whale watching is a must, you definitely won’t want to miss out on a booze cruise in San Diego. You get ocean views, great music, drinks, and solid vibes all in one.

But don’t assume you can just show up and grab tickets. Those cruises book out, especially in summer. It would be wise to book ahead to avoid disappointment.

Tickets on weekends are slightly pricier than on weekdays. But Tiki Time Bay Tours notes that you can get coveted group rates if your group consists of 10 or more people.

#4 Pack Smart, Not Like You’re Moving

The urge to bring your entire closet just in case is real. But dragging heavy suitcases around takes the fun out of travel. So, pack light.

Lay out what you think you’ll need—then cut it by, like, a third. You don’t need seven pairs of shoes for a five-day trip. Pick versatile stuff you can mix and match. Bonus points if it doesn’t wrinkle.

Pack for the destination, not your fantasy version of it. If you’re hitting the beach, you probably don’t need heels. Going to the mountains? Maybe skip the crop tops and pack a hoodie.

Shoes are space hogs! Limit yourself to two or three pairs max. Wear the bulkiest pair on the plane to save room.

For toiletries, use travel-sized containers. Remember, most hotels provide shampoo, conditioner, and soap. Coordinate with your friends. Can you share toothpaste or sunscreen? And don’t forget the essentials: chargers, meds, sunscreen, and your ID.

Go Make Some Memories!

Group trips aren’t always perfect—someone will be late, something will go sideways, and you’ll probably forget something minor. But if you go in with the right mindset and just a little planning, it will be the kind of trip you will all talk about for years.

So, rally the crew, settle the vibe, and get to planning. Summer won’t wait forever and neither will that perfect Airbnb with the hot tub.

Do you tend to catastrophize or get stressed during patches of rough air? Read this advice from the pros who fly for a living.

It’s an experience all too familiar with air travelers: One minute the flight is going smoothly, and the next thing you know it feels like the plane is bumping and shaking in all directions.

Turbulence is a very common part of air travel, but that doesn’t make it less unpleasant. In fact, research has shown that turbulence is one of the biggest causes of flying anxiety, as many passengers tend to catastrophize and take it as a sign the plane is going down.

If you’re someone who gets anxious when you’re on a plane that hits a stretch of rough air, there are ways to avoid spiraling. We asked some of the most seasoned flyers ― flight attendants ― to share their advice for soothing nerves during turbulence:

Focus on the fact that planes are built to withstand turbulence

“First and foremost, understand that the airplane is designed to fly through turbulence,” said Laura Nottingham, an Atlanta-based flight attendant with Delta Air Lines. “Nothing is wrong with the aircraft. Pilots are highly trained professionals and know how to expertly handle turbulence. There are various reasons turbulence occurs: wind, changes in air temperature, thunderstorms, etc.”

She believes the best way to tackle fear is to understand it, so learning about the science of turbulence can put anxious passengers at ease. Focus on facts to avoid escalating into a state of worry.

“Air turbulence is a common occurrence. It is a helpful technique to decrease travelers’ anxiety by helping them understand the effects of turbulence,” echoed Yulanda Armstrong, an Eastern Airlines flight attendant and air transportation ground instructor in Guyana. “In most instances, turbulence appears more detrimental than it may seem. The industry should communicate the rhetoric that ‘turbulence should be expected as opposed to dreaded.’”

Practice meditation and deep breathing

“I personally have dealt with anxiety since my teenage years,” said Doménica Jiménez, an Ecuador-based flight attendant with Eastern Airlines. “A tip that helps me now in my career in the skies is slow breathing. Being mindful of my breathing by slowing inhaling and exhaling has been a game changer. It helps me to stay calm during turbulence and also do my job.”

The meditation company Headspace has partnered with a number of air carriers, include JetBlue Airways and United Airlines, to provide in-flight guided relaxation. Nottingham noted that Delta now offers meditation classes led by Peloton instructors as part of its entertainment options.

“Meditate or take a deep breath to help slow your breathing,” she advised, adding that short meditations can help passengers feel more mindful and comfortable during a flight.

Find distractions

“What better way to relax than by distracting yourself?” Nottingham said. “Take advantage of the time you have during flight to read a book, listen to music, or make that to-do list.”

Explore the movies and shows on your seatback screen or download your own entertainment before the flight. If you’re traveling with a companion, talk to them about something unrelated to the flight. The idea is to keep your brain focused.

“What I will typically do is engage with the passenger with a friendly unrelated conversation to ease their mind off any anxious thoughts that may come during turbulence,” Jiménez said. “I also offer them something to drink. A smile and a distraction go a long way.”

Get an ice pack

“Some passengers are not so afraid of turbulence, but really are afraid of getting airsick,” Nottingham said.

Fortunately, there are tricks to help alleviate feelings of nausea. If you feel yourself starting to get nauseated, Nottingham suggested contacting a flight attendant and asking for an ice pack.

“Nothing cures nausea faster than an ice pack on the back of the neck,” she noted.

Talk to a flight attendant

“Let your flight attendant know if you get anxious, so we can support you throughout your journey,” said Kim Howard, an Avelo Airlines flight attendant based in Connecticut.

“I’ve had customers come on the plane in tears,” she added. “I will whisper to them, ‘Are you an anxious flyer?’ They say, ‘Yes, I hate turbulence.’ I ask their seat number and will reassure them before takeoff and check on them throughout the flight.”

She emphasized that flight attendants do more than just pass out snacks. They are also trained to keep order and promote safety ― and to do so with kindness. So don’t hesitate to reach out if you need reassurance or even a moment of distraction.

Pay attention to announcements

If turbulence makes you anxious, pay attention to announcements from the cockpit, as the pilots often give passengers a heads-up about anticipated rough air.

“An announcement from our captain during turbulence goes a long way,” Howard said. “The captain will often assure customers turbulence will be a short period of time throughout the changes of altitude. Of course, there are different levels of turbulence. Some are more severe than others. But, most times it is mild and for short periods of time.”

Ask for a seat change

If you notice the plane is not full and feel uncomfortable or unsafe where you are, consider asking the flight attendant for a seat change.

“At Eastern, if we notice a passenger is really nervous about their journey in the skies, and they’re seated toward the back, we offer to re-accommodate them to another part of the aircraft where the turbulence may feel lighter, like the front of the aircraft or near the wings,” Jiménez said.

Remember, professionals are in control

“I have encountered passengers whose responses to turbulence ranged from mild to severe anxiety during my career,” Armstrong said. “My ideal technique is reassurance. Passengers want to know that they are safe.”

Whenever she feels anxious at work, Armstrong reminds herself that she is equipped with the skills and knowledge to remedy difficult situations and is responsible for the safety of all passengers. This understanding ― that trained professionals like Armstrong are in control ― can help ease passenger anxiety as well.

“During a flight when I experienced passengers with high anxiety, which impaired their ability to co-operate with our procedures, I announced, ‘Ladies and gentlemen, remain calm. The flight attendants have the situation under control,’” she recalled. “Immediately, the passengers were calm and cooperative.”

Jiménez said she reminds anxious passengers that aircraft are one of the safest modes of transportation and that pilots and flights attendants are highly trained professionals.

Take these safety tips with you on your summer travels!

It is coming to be that time of year! The weather is getting warmer, the sun is setting later, and classes are almost over! Summer is the perfect time to explore new places, whether you are heading across the country or abroad. But while traveling can be exciting and rewarding, it is important to stay safe along the way.

Here are some essential safety tips to keep in mind for your summer adventures!

Keep Friends and Family Updated

Before you head out, make sure someone you trust knows your travel plans. Share your itinerary, flight details, and accommodations for once you arrive with a friend or family member. While you are on your trip, check in with them regularly to let them know you are safe. In case of an emergency, having someone who knows where you are can be crucial.

Choose Safe Transportation

Transportation plays a huge role in your safety. Always use reputable companies when booking flights, buses, or ride-sharing services. Avoid getting into unmarked or unlicensed vehicles, especially in unfamiliar areas. If you are renting a car, inspect it beforehand and be familiar with local traffic laws.

Research Your Destination

Knowledge is key to safe travel. Spend some time learning about your destination before you go. Understand what the cultural norms are there. Be mindful that some sightseeing areas may hold religious, cultural, or spiritual significance for the local community. It is imperative to respect customs, dress codes, and any guidelines provided by the locals as your consideration will foster mutual respect.

Look up safe neighborhoods and areas that should be typically avoided. This helps you blend in more easily and avoid any dangerous areas.

Blend in With Locals When Abroad

Standing out as a tourist can make you a target for scams or theft. Try to dress modestly and avoid flashy jewelry or expensive accessories. Learn a few phrases in the local language, and pay attention to how people around you behave. The more that you blend in, the more confident and safe you will feel.

Always Be Aware of Your Surroundings

Whether you are in a busy city or remote town, staying aware is one of the best ways to protect yourself. Avoid walking alone at night, and trust your instincts. If something does not feel right, listen to your gut. Keep an eye on your belongings and never leave any bags unattended.

Traveling during the summer can be an unforgettable experience, especially after an intense semester. Many of us just want to hop on a plane and get out of here, but safety should always come first! With a bit of preparation and awareness, you can enjoy your trip while staying secure. So pack your bags, follow these tips, and make the most out of your summer vacation. Stay safe Tigers!