A Quick Guide To Staying Fit & Healthy When You Travel

Travel health is one area I worked in throughout my nursing career. I learnt the steps needed to ensure, as far as possible, unnecessary risks of personal illness or injury from travelling are prevented or managed.

As a nurse, I encountered many patients who had returned from trips overseas, not with the usual souvenir fridge magnets but with an even more unwanted infection, parasite or injury.

A large number of these cases could have been avoided had the person concerned taken better precautions.

"It will never happen to me", is an attitude I understand - we all feel bullet-proof.

However, this is an attitude you will soon come to regret if you find yourself sick, hospitalised through injury or illness or in extreme cases dead when simple measures could have ensured the travelling good times continued to roll!

So, drawing on some of my past experiences and knowledge, here is a run down of all the key points you need to consider in order to reduce the risks to your health when you travel.

Health Risks When Travelling And How To Reduce Them

SUN RISKS!

Many of us travel specifically to seek out sunnier and warmer climates and gain the benefits that sunshine and being outdoors offer.

However, the sun also carries many risks - sunburn in the immediate moment but also the later development of skin cancer, wrinkles and skin blemishes, as well as eye problems.

I have written a separate post all about the specific risks and benefits the sun gives and the full measures to take to ensure you can enjoy the sun without being harmed from it so please have a read of that (Click Here!).

To summarise, here are the main sun safety points:

- Get the sun cream on (minimum SPF 15-30),

- Keep covered or in the shade when the sun is strongest (between midday and mid afternoon).

- Wear a hat with a brim to protect your face and neck.

- Ensure you wear sunglasses with full UV protection.

If you do get burnt from the sun then also ensure you know how to manage it and when to seek medical help.

SEA / WATER RISKS

When venturing off on travel adventures, particularly if you are heading to a beach or water-side location, it is worthwhile to ensure you clue yourself up about any local known risks from the water at your destination.

The sea, no matter where you are in the world, can be beautiful and on a warm day, appear very inviting.

However, the sea is also very unpredictable and who knows what could be lurking beneath the stunning turquoise surface?!?

There are general sea or water safety measures to take wherever you are, including:

- Ensure you swim in the sea in populated areas and ideally on a beach with lifeguards (and between their flags!).

- Avoid using inflatables in the ocean.

- Avoid drinking (alcohol) if you are going to be entering the water.

- Speak to locals at your destination to find out about other risks... these might include -

- rip currents

- known dangerous sea creatures

- changing tides.

This advice also applies to swimming in other natural spots... lakes, rivers, waterfalls etc...

Having nursed patients who acquired nasty parasites from swimming in a stunning African lake on their holiday... well let us just say, check local advice before diving in!

INSECTS SPREADING DISEASE!

Depending on where you are travelling to and the time of year, you might need to consider insects and taking precautions against bites.

Insects include mosquitoes and the tropical diseases they can spread as well as ticks, found in large parts of Europe, the USA, Canada and other regions who can also carry nasty and deadly illnesses that they would love to pass on (if we let them!)...

I have written full, much more detailed posts about mosquito bites and malaria and on ticks and the diseases they carry and how to ensure you are protecting yourself against all these when you travel, so please check those posts for much more info..

A summary of the main advice though when considering the avoidance of developing any nasty health problems caused by insects is:

- Know before you go - find out well in advance from a travel health clinic or other reliable travel source the latest advice on the risks from insects at your chosen destination, taking their advice in terms of preventive medication or vaccinations.

- Use insect repellent when you do travel and those containing DEET are generally recommended as the best.

- Wear long clothing to reduce the chance of insects making contact with your skin.

- Consider the need for mosquito nets and treating clothing or other gear with repellents, such as permethrin.

- Know what to do if you are bitten and the signs and symptoms to look out for of illnesses that might have been caused by a bite.

FOOD AND WATER

One of the joys of travelling for many is to experience cuisines from around the world.

However, this part of travel is also one of the riskiest, with 'traveller's diarrhoea' being the most common travel related illness.

All too often, enjoying local cuisines comes at a miserable price!

For those travelling to higher risk destinations of the world, 20-60% contract some form of traveller's diarrhoea infection.

Reduce your chances of adding to the statistics for stomach lurgies when travelling by being clued up about the precautions to take when travelling when it comes to safe food and water consumption.

Lots of useful practical information is in my post all about traveller's diarrhoea, so please read it before you embark on your travels!

To summarise though, here is a quick low down of the most important principles of safe food and water consumption in any risk areas:

- Avoid tap water, or water from water fountains when you travel - stick to bottled water and ensure the cap is sealed when you purchase it.

- Only accept ice in your drinks if you know it has come from bottled or decontaminated water.

- Only eat fruit and vegetables that you can peel yourself or that are cooked. Avoid salads and fruits when you do not know if and how they have been washed.

- Avoid buffets where food might have been sitting out for long periods of time and kept lukewarm (ripe for bacterial growth!).

- Eat hot foods as much as possible or foods that are in sealed packages, such as packets of crisps, biscuits and other dried products.

- When eating meat ensure it is well cooked- you might usually like a rare steak but probably safer not to when travelling!

- Avoid beers and wines when they are 'on tap'.

This is just a summary of some of the key principles.. as I say, please read my full post in relation to this for much more, including how to spot and treat travellers diarrhoea should you be unlucky!

VACCINATIONS

Several common diseases that can be contracted abroad can be prevented through vaccination.

Many of these are not vaccinations that are commonly given to people who are not venturing out of their usual developed home country.

Diseases such as Hepatitis A, Typhoid, Hepatitis B, Meningococcal disease, Rabies, Yellow Fever, Japanese Encephalitis and others which we are not commonly exposed to in first world countries are still prevalent in some other parts of the world.

There are vaccinations to help prevent us developing these illnesses, should we be exposed when travelling.

Therefore, before you travel, ensure you visit a travel health clinic at home to assess the risks for your chosen destination country (or countries) and to review whether vaccinations for any of these diseases are recommended before you travel.

Do ensure you have this assessment done as early before you travel as possible as some of these vaccinations are courses that require 2 or more injections given over a number of weeks.

You might not be keen on needles and vaccinations but a couple of quick injections now could save a lot less trauma later!

Another point of note is that for certain vaccinations there are also international certificate requirements e.g. yellow fever and typhoid, and some countries will not allow entry unless you have certified evidence of having been vaccinated when you arrive.

SEX!

The topic of sex and travel is something that is not spoken about as much as it probably should be... one of those crucial subject areas that people are too embarrassed to voice.

However, the subject of sex and travel is wide and affects many...

As this is another extensive topic in itself I will cover it in more detail in a future post but a summary of the main points to prevent any sexually transmitted infections (STI) or unwanted pregnancies and to stop you putting your personal safety at risk or from getting into trouble abroad with local authorities are as follows:

- Go prepared! Even if you think that your chances of having any sexual encounters when travelling are slim to none; even if you have a partner at home - still take protection with you... just in case!

Pack condoms and for women on birth control - ensure you have an adequate supply with you when you travel.

- If you do have unprotected sex when travelling then ensure you are seen in a sexual health clinic as soon as you can afterwards...

For women - you will want to consider the morning after pill if you have had unprotected intercourse so will need to find a medical service as soon as you can (but at the most 72 hours) afterwards.

- Make sure someone knows where you are - if you have met someone travelling and want to spend time with them alone... just ensure that someone else knows where you are and who you are with to protect your personal safety.

- Respect local cultures and laws! You might in fact already be travelling as a couple -with your spouse or significant other and think none of this applies to you. However, depending on your destination there might be practices that are frowned upon, even illegal... people holding hands or kissing in public are barely noticed in the western world but could be offensive or considered indecent abroad.

- Remember you can say NO!

Don't feel pressured to get swept along in situations you are not comfortable with. You have a right to say no to anything that is not of your choosing...

Stay safe with sex when abroad.

If there are any situations that might have put you at risk when you travel then ensure you are seen in a sexual health clinic abroad or when you are home for screening and any relevant treatment.

Many STI's have few or no symptoms but can be passed on to future partners or can even leave you with longer term problems (infertility etc).

Get tested, get treated - and don't be embarrassed - remember there is no shame to any of it!

The next points will cover some of the other risks that are taken more regularly when we travel that might put us at greater likelihood of personal injury.

LOCAL TRANSPORT METHODS

One aspect that we often take greater risks with when we are overseas than at home is with the means of transport we use.

Whether it is through public transport or under our own steam, people travelling can be more reckless in getting from A to B!

In less developed countries, where health and safety regulations or road laws might be less stringent than back home, using public transport may not be as safe.

Public buses, boats or trains may not be well maintained, might be driven unsafely or may carry risks on board from other passengers (for example through thefts or harassment).

Before using public transport find out what the advice is for your destination about it's risks and how to manage them - either through local tourist information or larger organisations such as the FCO travel advice website.

When travelling you might also choose to get about under your own steam, for example through hiring a bicycle, a moped or a car (or other vehicle)...

When travelling, the usual safety precautions we take at home e.g. protective clothing, helmets, keeping to safe roads can be forgotten as we get lost in the moment - living for today!

Being in a completely foreign environment often leads us to forget that the risks from transportation are still equally present (or greater) than when we are at home.

So, when travelling, ensure that if you are getting about under your own steam on two or four wheels that you still take the same precautions you would at home... wear a helmet on a bike or moped; keep to safe roads and within speed limits and ensure that any vehicle you drive off in has been well maintained and won't leave you stuck on an isolated stretch of roadside!

Don't take unnecessary risks when you are travelling - enjoy the experiences available without needing to also experience the local hospital's emergency department...

ANIMALS ABROAD

In first world countries today, animals are usually well cared for, much loved as pets and protected under government laws.

However, in other parts of the world this is not always the case.

Overseas you might find that there are areas of stray dogs and cats on the streets or other evidence of animals for whom little care or protection is provided.

Petting a dog or cat back home that you see on a local street corner is likely to carry little risk to you, but when overseas do be careful in approaching or attempting to stroke or pet any animals you come across.

Stray animals are likely unused to much interaction with humans or may even be wary of humans if they have been cruelly treated in the past. Attempting to pet one of these seemingly adorable creatures could leave you with a bite or a scratch that could then also lead to further medical complications for you.

Rabies is rarely seen in the developed world today, but this is not the case in other less developed countries and a bite could leave you needing treatement with a nasty course of rabies jabs!

Any animal bites are also liable to turn septic, leaving you unwell - not something you want on your travels.

Overall, just be careful when travelling of any animals you encounter - be they strays or wild and treat them with respect, without acting in any way that might cause them to feel you are a threat to their safety.

ADVENTUROUS ACTIVITIES ABROAD

The final topic I want to touch on in this guide is taking part in adventurous activities when overseas, without taking on reckless risks.

When travelling many people choose activities and adventures that they would not experience at home.. that can be one of the main reasons people travel at all!

Whether it's sky jumping, scuba diving, mountain biking, bunjee jumping, kayaking (you get the idea!) - make sure that you take part in these great opportunities but do so in a safe way!

Always ensure that you use reliable companies for these activities who are regulated and have health and safety practices in place. Also always ensure you use any safety equipment necessary and that it is not damaged before you do so.

Take the adrenaline hit from the seeming risk of jumping out that plane, without taking any unnecessary real risks alongside it!

So, there you have it...

A full on guide to many different aspects of the risks that can present to your health when we travel - what they are and how we can reduce them.

Most of the points here are briefly covered and have individual longer posts that give you much more information (which I have linked to), so ensure you also check those out if they apply to you.

Travel - have fun, stay safe - return with souvenirs, photos and memories... not illnesses or injuries!

**To make my travels possible and affordable I do so through international house-sitting, using both Trusted Housesitters and Kiwi Housesitters**