Healthy Holidays on the Go
Holiday travel can be a joyful experience when connecting with cherished loved ones and friends, but it can just as easily bring stress and disruption and a take a toll on your mental, emotional and physical well-being. It鈥檚 easy to overlook just how much of an impact the hustle of airports, long drives and packed schedules can have on our overall health.
To help navigate the challenges with more ease, 萝莉社 Jacksonville sat down with David Chesire, PhD, director of the 萝莉社 Jacksonville Center for Healthy Minds and Practice (CHaMP). He shared valuable insights and practical tips for protecting your well-being throughout the holiday travel season.
How can people avoid getting overwhelmed by travel plans during the holidays?
Dr. Chesire: Planning is key. Make sure when planning your travels you are aware of rest stops and when to take breaks from driving. This is especially important if you鈥檙e traveling with children and/or animals. Make sure the children have proper items to entertain themselves during the long ride. Make sure you have something to keep yourself busy during the ride if you aren鈥檛 driving. It can be music or a book but focus on something so your mind doesn鈥檛 get restless during the extended drive.
If you鈥檙e traveling by plane, make sure you鈥檙e arriving early, plan for delays, etc. Make sure you have your tickets and anything else you鈥檒l need to ensure you have a safe and smooth travel experience. It鈥檚 important to note that new rules are now in place for the identification you鈥檒l need to get through airport security. Plan for what you can and plan for the unexpected. It鈥檚 all about having a certain tolerance level. Know what your triggers are and create a plan to work around them, and give yourself time to take a moment and breathe when things need to pivot quickly.
What should people consider about their health before deciding to travel for the holidays?
Dr. Chesire: If we're talking about mental health and anxiety, just know traveling is always hectic. Planning for the unexpected helps you build in ways to decompress if you're the kind of person who really has trouble around crowds. Be intentional about building that quiet time into your travel plans when needed.
If you're the kind of person who gets headaches, make sure you鈥檙e keeping yourself hydrated, that you're taking time out to be in a quiet place, and pause to close your eyes and breathing for 30 seconds.
Prioritize your own health if you have a chronic condition that requires medication. Most airlines suggest you don't pack that medication in your checked bag but instead bring the medication with you on the plane. Make sure that you have adequate supply of your medication for the duration of the trip.
It really comes down to planning and understanding your conditions and your body. Make sure that you're building steps into your travel plans to ensure you're being taken care of. Because, if you go down the people who are counting on you go down, too. The bottom line is to take care of yourself.
If you have a chronic condition (like diabetes, heart disease, asthma, etc.) what extra steps should be taken before traveling?
Dr. Chesire: Make sure you have a backup plan, because you never know if you鈥檒l forget something while traveling. If you have diabetes and you're insulin dependent, make sure to pack what you need and a backup supply of medication in a separate bag, so that you have a fail-safe. The last thing you want is to have to rely on that medication and not have it readily available.
In addition, make sure that you have your local doctor and pharmacy phone numbers with you so that you know who to call if you have to get your prescription transferred or filled in a different state or location outside of your home area.
And again, it all comes down to the prep work, making sure that you have a plan A and a plan B. This helps you plan for any unexpected mishaps.
What kind of precautions can people take to avoid getting sick, especially during flu season and with RSV and Covid still circulating?
Dr. Chesire: If you haven't gotten the flu shot already, please consider getting it. When traveling during the holidays we want to make sure you're getting inoculated now so your immune system is fully operational when you're planning to be around large groups of friends and family. There鈥檚 a lot of things we encounter when we鈥檙e around larger groups.
When you鈥檙e in close quarters with people, whether on an airplane, in a car or at a family gathering, anything they've got, you're going to be exposed to. If you're the kind of person who really is susceptible to getting sick, you may want to consider wearing a mask when you're in close proximity.
You also want to make sure that you're getting a lot of rest. If you're fatigued, you're going to be more likely to come down with something. Also, take time out to de-stress. People who are stressed are more susceptible to getting sick. Make sure that you're taking time out for yourself to relax and have fun. While traveling, it鈥檚 still important to keep a balanced diet, get exercise and get some fresh air.
Wash your hands a lot! You're going to be touching things that a lot of other people touch, both in public and in private spaces. Washing your hands is a great way to get the germs off your skin.
What kind of things should be packed in a travel kit to stay prepared on the road or during a flight?
Dr. Chesire: Having a physical first-aid kit can be handy when traveling by car. They're relatively inexpensive. Make sure it's accessible, so that you have it handy. Make sure it has the necessities such as bandages, gauze, triple antibiotic ointment, pain killers and alcohol wipes to help treat a basic wound if an accidental injury occurs.
Along with the first-aid kit, make sure you鈥檙e packing the things that will provide comfort and prevent boredom during the trip. For example, consider packing a neck pillow to make sure you鈥檙e comfortable when you fall asleep on a plane or during a car ride. Bring something to amuse yourself like a game or a book. Pack headphones if you plan on listening to music or watching in-flight movies during the travels.
How can travelers manage sleep changes, long days of travel, jet lag and time changes when traveling?
Dr. Chesire: There are a couple of things that are effective for jet lag. During the day, make sure you're in the sun. During the nighttime hours, get as much sleep as you can. Our sleep wake cycle is what's responsible for all that crummy feeling that we have when we have jet lag and cross time zones.
The best thing you can do is to plan for the time adjustment accordingly in your travel plans. Keep yourself hydrated. Try to stick to a sleep-wake cycle that adjusts to the sun being up in the sky. Also, try to stay on your original time zone as much as possible, so that it's not a difficult adjustment. And, I should also say, avoid alcohol. Alcohol tends to contribute with our ability to get a decent night's sleep.
What signs or symptoms should not be ignored while traveling, and when should you seek emergency care?
Dr. Chesire: We should do the typical things we always do to take care of our health such as washing our hands and wearing a mask, if needed. If you鈥檙e starting to feel sick with typical cold or flu symptoms, isolate, hydrate and take care of yourself. If the symptoms become worse or unmanageable, it鈥檚 time to consult a professional.
Some pains are obvious beyond just the typical cold and flu. If you're feeling chest pain, don't ignore that. If someone around you is experiencing chest pain, make sure you're consulting with a professional. Know the signs of stroke and heart attack. It鈥檚 important to make sure we get you or your loved ones help as soon as possible if you notice any of the signs.
How can parents keep their kids healthy while traveling during the cold and flu season?
Dr. Chesire: Make sure that you鈥檙e watching your kids so they don't get into harm's way. If one of your children begin showing symptoms, separate that child away from the others so they don鈥檛 spread their germs. It鈥檚 not unlikely to see the kids get sick before the adults and then pass the bug on to the adults. Do your best to observe them, but kids are going to kids.
What advice might you give to people dealing with the recent loss of a loved one during the Holidays?
Dr. Chesire: Holidays can be hard for families that have gone through a recent loss within the last year. It's normal to feel sad. It's normal to grieve a loved one鈥檚 passing, especially in the first year, because this will be the first holiday season without them.
What seems to be most beneficial for people is to celebrate as if the loved one were still there. So, even if your kids are older have them make Grandpa a Christmas card. And if Grandpa used to lead the prayer, you can lead the prayer and maybe give a nod to Grandpa for that. Also try to be as consistent with how things were before the loss. Try turning the event into a celebration of life, rather than focusing on the loss and grief. The goal is to enjoy the spirit of the holiday, even though a family member may not be there this season. And that's also true if someone's feeling sick or couldn't make the trip; we can still celebrate that they wanted to be there with us.
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