13 Travel Habits That Are Actually Bad for Your Health, According to Experts
Common habits we get into while traveling aren’t doing our bodies any favors, from disrupted sleep schedules to rushed meals. The little things we don’t think twice about can add up and make our trip a little less enjoyable.
While many of these habits may appear harmless, doctors say it can come at the expense of our long term health. Just traveling in and of itself takes us out of our comfort zones already and often can leave us more susceptible to stress, germs and fatigue. Before you start packing your bags, here’s a rundown of the travel habits that may be sabotaging your health — and how to avoid them.
Skipping Sleep
Traveling is so full of things to see and do that it’s easy to skimp on sleep. However, less rest makes your immune system weaker and more vulnerable to disease. A study published in Sleep Health found that adults who get fewer than six hours of sleep are more likely to catch a cold. A new place is exciting, so it can make you feel invincible, but the experts suggest staying as close to your usual sleep schedule as you can.
Too Much Coffee and Alcohol Dehydrating
Caffeine and alcohol both have a dehydrating effect on the body, so whether it’s a coffee to start your day or a cocktail to unwind, you’ll likely be feeling parched. Dr. Linda Greene, a nutritionist, advises, “For every cup of coffee or alcohol, drink an extra glass of water to balance it out,” because dehydration can sap your energy, cause headaches and even increase jet lag.
Ignoring Hand Hygiene
Travel, including on planes, trains, and public spaces, exposes you to germs. Not washing your hands before meals or after you have been in crowded places can increase your risk of illness. According to the CDC, washing your hands the right way can reduce respiratory illnesses by as much as one in five. It is high time you kept hand sanitizer handy and washed your hands frequently to avoid bugs.
Eating Fast Food on the Go
It’s easy to grab fast food, but too much will leave you feeling sluggish and undernourished. Usually, fast food is high in sodium, unhealthy fats, and sugar, which can upset your digestion. So, instead, try to balance convenience with healthier options. You can pack nuts, fruits, or yogurt for energy without the crash.
Sitting for Long Periods
Sitting for hours on long flights, train rides, or drives isn’t good for your circulation. Sitting for too long can increase the chance of blood clots, especially in the legs. The American Heart Association says that getting up and moving every hour while traveling can make a big difference. To get your blood flowing keep walking the aisles, light stretching, or flex your feet.
Forgetting Sunscreen
Even when you’re not going to the beach your skin needs protection. Airplanes are at higher altitudes, so UV exposure is higher, and you can get sunburned in cities just as easily as on the coast. According to the Skin Cancer Foundation, using sunscreen regularly can cut your risk of skin cancer by up to 50%. Experts say you should apply sunscreen before you go outside and reapply every few hours, even on cloudy days.
Pushing Yourself Too Hard
Exploring a new place can be so exciting that it’s easy to overdo it. It’s tempting to fill every minute with activities, but doing too much can wear you out and reduce your immune defenses. Dr. Mark Fuller, a travel health specialist, suggests pacing yourself and seeing a few sites rather than burning out trying to see everything at once.
Ignoring Mental Health Breaks
It’s just as mentally tiring as it is physically. Constant exposure to foreign environments and an elevated level of alertness can put stress on you. A study in Psychology Today found that taking a few minutes to breathe or meditate can greatly improve overall well being.
Skipping Breakfast
Breakfast is often one of the first things you forgo in the rush to get out and about. Skipping your morning meal, however, could make you low on energy and have you binging later. It’s been shown that a balanced breakfast can help with concentration and mood. If you’re looking for something that will provide a morning boost with minimal fuss, try grabbing something simple like yogurt and fruit.
Wearing the Same Shoes All Day
Although packing light is sensible, wearing the same pair of shoes can hurt your feet, and result in blisters, and even back problems. Dr. Emily Perez a podiatrist says alternating between two pairs of comfortable shoes can help take the strain off your feet. On a quick trip, pack that second pair to give your feet a break.
Too Rely On Painkillers
Travel can bring on headaches, sore muscles, or minor aches, but reaching for painkillers too often isn’t the best solution. Experts say too heavy a reliance on OTC meds can have side effects or mask what the body needs — actual rest. Natural relief can be had by stretching, hydrating, or just taking it easy.
Not Listening to Your Body
In travel, we sometimes forget that we are tired or in pain. However, tuning out our bodies can make things worse. Wellness coach, Dr. Sarah Moore reminds us to listen to our bodies, “If you’re tired, rest. If you’re hungry, eat.” Watch out for burnout and stay healthier on your trip by tuning in to your needs.
Staring at Screens Too Much
A lot of your screen time can be chalked up to using your phone for directions, taking pictures, and catching up on emails. Prolonged screen exposure can be hard on the eyes and can mess with your sleep cycle when you’re scrolling just before bedtime. Whenever possible give yourself breaks from screens and allow your eyes to rest.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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