Tried-and-True Tips for Staying Healthy While You Travel

It’s become something of a running joke between my partner and me: I travel, I get sick.

For years, it happened like clockwork at the end (or sometimes, if my body was feeling particularly diabolical, the beginning) of every trip: I’d get the sniffles, then I’d start sneezing, and soon I’d have a full-blown cold and cough. Take it from me: there’s truly no faster way to sully your vacation memories than by being stuck in bed, hacking up a lung.

I’m not sure what has made my body particularly susceptible to sickness, but it’s made me a bit obsessive with trying to stay healthy when I travel. And something is clearly working, because I’m happy to report that I recently got back from two multi-country, back-to-back trips to Europe, neither of which made me sick. Phew! So here are my tips and tricks for fighting illness while on the road.

Sleep

I’m not breaking any news by saying that sleep is incredibly crucial to our overall health, but it’s especially important in helping keep our immune systems strong. When it comes to sleeping on planes and combatting jetlag, there are a handful of products I won’t do without.

First and foremost, I invest in a quality sleep mask; it tricks my eyes into thinking it’s nighttime (and also helps keep them closed, which is half the battle). I use this one from Quince, which is very comfortable. It’s not too tight or loose on my face, and it’s so soft thanks to its mulberry silk exterior.

 

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Another important sleep accessory is a pair of earplugs, which are key to helping drown out plane announcements and loud city noises. I use Happy Ears, which are great because a single pair can be worn hundreds of times, and their intuitive shape fits better than bulky foam alternatives.

Third in my travel must-haves for sleep is a packable pillow, which has been a game-changer for getting some shuteye while sitting upright in an economy-class airplane chair. I swear by the Sea To Summit Aeros blow-up pillow, which conveniently fits into a pouch about the size of my palm when not in use (and which can be sourced at MEC). I blow it up super full to support my head, and I love the adjustable neck strap for making me feel comfortably secure.

 

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I also always make sure to wear breathable underwear on long travel days. Huha’s mineral undies, which are infused with antibacterial and comforting zinc oxide, have become my go-to. Finally, I take magnesium every night, which helps me fall asleep—and, as a bonus, is great for digestion and supporting a healthy metabolism.

And to keep all these things organized, I’m loving this limited-edition Cosmetic Pouch, produced in a special collaboration between Vancouver travel brand Monos and California-based fashion outfitters Reformation. Made from reclaimed materials, the soft, lightweight bag features dainty lace trim, a hidden magnetic snap closure and a cute, quilted aesthetic.

Germs

Covid reminded all of us that hand washing is a very effective way to keep ourselves from getting sick. But when access to a proper sink is few and far between, I turn to hand sanitizer. I always carry a small bottle with me and use it on the plane before meals and after using the washroom (I do still wash my hands, of course, but I never find that an airplane sink is adequate). I also carry it with me throughout my trip to use before eating or if I’ve been somewhere with a lot of human contact (think: crowded buses, amusement parks).

Any sanitizer will do, but I like brands that don’t completely dry out my hands, such as Touchland or Haan (the latter of which is refillable, making it an eco-friendly option, too). I also always try to carry a hand moisturizer with me to help prevent dry, cracked skin. I’m loving the travel-sized plant-based body lotion from Bowen Island’s Sangre de Fruta (the luxurious Neroli Noir scent is a particular favourite). The brand also has a travel-sized version of its body serum, which is great for putting on dry legs and arms during a long flight; try the Jasmin de Nuit aroma for something sensual, woody and enveloping.

I also swear by oregano oil, and will pack a small bottle to take with me on trips when I’m worried about getting sick or when I feel the sniffles coming on. I put five drops on my tongue once or twice a day. Yes, it tastes awful, but I swear it’s saved me from going over the sickness deep end countless times.

For those who want to take things a step further—which I do sometimes, depending on how I’m feeling and where I’m going—purchase some sanitizing wipes to clean high-touch surfaces (airplane trays, hotel TV remotes) before using them. Grab a few packets of Emergen-C for long-haul flights and throat tickles.

Exercise

Keeping up with a regular exercise routine while travelling is crucial for both my mental and physical health. I always try to visit my hotel gym, or to do a few workouts in my room (shout out to the travel-friendly workouts of The Peach Club). I also walk a lot when I travel, which I’m convinced keeps my body happy and healthy on days when a more intense workout just isn’t possible.

For that reason, I love the wildly comfortable Salomon Aero Glide 4 GRVL sneakers, which are great as both walking and running shoes. With maximal cushioning, an ultra-lightweight feel and a grippy sole inspired by gravel bike tires, it’s easy to switch between surfaces on my travels without skipping a beat—be it smooth paved sidewalks, uneven cobblestone alleyways, dusty gravel roads or soft mossy trails.

Read More: Easy Travel Workouts That You Can Do Anywhere

Health Tracking

I had admittedly been resistant to wearable health tech for years, mostly because I didn’t like the idea of always having something on my wrist. But health-tracking rings have changed the game for me. I use the Ultrahuman Ring Air, which I love because—unlike the Oura—it doesn’t cost anything to use the corresponding app, which is where I get all my data. The ring itself is quite sleek (I got it in gold to match my jewellery), and it tracks an array of useful health markers, including restorative sleep, heart rate variability, body temperature and resting heart rate, which the app couples into insights to give me a snapshot of where my body’s at.

Read More: 7 Wellness Gadgets to Keep Your Goals on Track

It’s amazing how the app knows when I’ve had a poor sleep due to jet lag or a hot-as-hellfire hotel room, and I love that it offers quick tips for how to get myself back to my optimal range. It also offers cycle tracking (extra important when time zone changes confuse my inner clock) and gives me suggestions for when to stop drinking caffeine for the day and when to limit my exposure to blue light from screens. All of this from one ring! I considered making a Lord of the Rings joke, but I won’t.