It’s cold and flu season, and if you didn't notice that by looking around at your dripping, sneezing friends and family, you’ll definitely become aware of the situation if you’re passing through an airport. There may be nothing worse than waking up, mouth agape, from a plane nap to a cacophony of phlegmy coughs rattling throughout the rows of contagious passengers.
Are winter travelers doomed to catch whatever the the hell PhlehgmBoi in 17D has? Maybe. “You’re more likely to catch an illness or infection while traveling,”says Dr. Constantine George, EPITOMEDICAL Chief Medical Officer and founder of the doctors on demand app, Vēdius. "Whether you’re flying in an airplane and forced to sit shoulder-to-shoulder with so many people in a closed cabin, or driving from city to city with a disrupted sleep schedule while exposing your body to new germs and environments, traveling puts much stress on your immune system. Studies show you’re anywhere from 20 to 113 percent more likely to catch a cold while traveling.” Which means you need to be proactive.
The odds are not stacked in your favor when you’re on the road, so we interviewed medical professionals about how to avoid the plague as best as possible. Here’s what they told us.
Don’t let stress get to you
Getting to the airport is stressful. Waiting to check your bag is stressful. Going through security is stressful. That stress is bad for body business. “The reasons why [we get sick] include the added stressors of travel like jet-lag, dehydration, heavy lifting and for many, increased physical activity,” says Dr. Myles Druckman, a published author on international health risks and a head honcho at International SOS Assistance, Inc. "Just the stress or fear of flying can increase risk of illness.” U.S. Olympic Sports Nutrition Consultant Dr. Mike Israetel agrees. “First of all, be as stress free as you can,” he says. “Whatever about traveling you can't change, don't worry! And if you can relax, do it.”
Wash your damn hands
Literally all of the surveyed doctors mentioned the basic Health 101 suggestion of washing your hands often, and for 20 seconds at a time. Don’t just focus on your palms, but scrub those filthy fingers, too. If you can’t find a sink for hand washing, go for hand sanitizer as a backup. “Washing hands with soap and water is always the best choice, but hand sanitizer with an alcohol content of at least 60 percent has absolutely been proven to be effective against reducing the number of microbes,” says William Spangler, M.D., Global Medical Director with AIG Travel. “Nowadays, there are so many options to choose from and I would strongly encourage travelers to have a hand sanitizer with them at all times. Attaching it to either a handbag or carry-on luggage is the best option, so it is easily accessible while traveling.”
Consider the mask
It could help to put a barrier between you and the rest of the germy world. “You could wear a mask, but in the US that is usually not something people are very comfortable doing,” says Devon Davis, MD, Director of Medical Operations with travel risk and crisis management firm Global Rescue. “In other places like Asia, mask-wearing is quite accepted, particularly during a high illness season. Sometimes, though, there’s not much you can do about your seatmate coughing in your space except to try to change seats—if you’re lucky.”
Know that airplane food isn’t doing you any favors
None of the health experts seemed too concerned about the safety of food served on airplanes, however that doesn’t mean it’s particularly healthy for you. “Unless you travel with an airline in their first class cabin, many of the options are principally processed, energy dense but nutritionally poor options that do not support physiologic optimization,” says Dr. Ryan M. Greene, an osteopathic physician (D.O.) and medical advisor for The Madera Group. “If you can bring your own nutritious food options, those tend to be better tasting and also better for you. Seeking out whole food, plant-based options when available are excellent and easily transported options that can sustain one while waiting for travel or during a flight.”
Touch as little as humanly possible
You know what’s gross about an airplane? A lot. “The surfaces that people frequently touch are the dirtiest surfaces on the plane,” says Jennifer Lu, DO, Family Medicine physician with St. Jude Heritage Medical Group and St. Jude Medical Center in Fullerton, California. “The tray tables in front of you and the control knobs for the overhead vents have been shown to have the highest number of bacteria. You can decrease the number of germs in these areas by using a disinfecting wipe. If you don’t have those handy, avoid touching your face or eating without washing your hands or using a hand sanitizer first. At the very least, don’t eat food directly off the surface of the table. Use a napkin as a barrier between your food and the table.” Basically just....don't touch anything, and you'll be fine.
Pass on the booze
Alcohol can be great, but unfortunately it takes a damn toll on your bod. Most of the doctors brought up that bad news. “While the hotel mini bar or airport lounge may seem appealing, we strongly recommend limiting alcohol intake while traveling to keep your immune system at its best,” says George.
Sleep, sleep, and get more sleep
Changing up your sleep schedule and or getting less of sleep in the first place is bad news for your immune system. “There is evidence that people do have an increased frequency of illnesses away from home. The causes of this are multifactorial with the most common causes being changes to diet, sleep patterns and exposure to new viruses and bacteria,” says Dr. Jatin R. Joshi, the guy behind Spray Vitamins. “I would advise them to try and maintain a good sleep schedule, sleep at the appropriate times and try and get at least 8 hours of good quality sleep.” Israetel says the same thing to his athletes. “Whenever I consult Olympic athletes, I always tell them that sleep, low stress, and food come FIRST, and everything after,” he says. “Getting good sleep (and as much of it as you can fit into your schedule) is a great idea, because sleep is so critical to the proper operation of our immune systems.”
Exercise when you land
Almost every doctor we talked to mentioned working out as a tool for supporting your health and wellness. No one said you have to go all Michael Phelps about it, just make sure to log some time on a treadmill or hotel gym. “Complete disregard for one’s general components of their daily routine will most certainly increase the risk of fatigue and illness when traveling,” says Greene. “Make time for recovery, fueling your body, and movement (ideally with moderate to high intensity exercise) when able to keep your system balanced while abroad.”
Remember, you may be in control of your wellness destiny
The best way to stay healthy when traveling is to start healthy. “The biggest take away I can give you is that the risk of getting sick while traveling usually is in proportion to the health of the person before they travel,” says Dr. Rusha Modi, Assistant Professor of Clinical Medicine at USC’s Keck School of Medicine. “While barrier protection (washing hands, make sure skin cuts are covered with bandaids, etc.) and controlling contact exposure is essential, the fact is that our bodies our constantly exposed to germs of various types 24/7. Healthy host immunity is essential in this regard.” The better you take care of yourself when you're not traveling, the better you'll feel when you are.
