Building and Maintaining Your Travel Resilience

This blog offers a variety of suggestions for avoiding illness during your holiday.  But let me offer a caveat before we start.   Some of the tips I offer up need to be considered well before you start packing your bag.  As they say:  an ounce of prevention is worth a pound of cure.  So, hopefully, you’re not dashing off on holiday tomorrow.  But don’t worry.  Even if you are hopping on the plane tomorrow,  the tips I offer will help you safely navigate your way through the airport and keep you energetic even with all of the late nights and disruptions to your exercise and self-care routines. 

But let me start with a discussion of something you might not have thought of i.e.,  the possibility of coming down with leisure sickness.

What is leisure sickness? 

Have ever found yourself falling ill just as vacation starts?  I have, and I know lots of friends and family who have had holidays impacted by illness. Apparently, this is a real thing; this is ‘leisure sickness.’  It's that phenomenon where people come down with symptoms like headache, fatigue, flu, or even something worse when they allow themselves to finally relax after a period of stress.

Research into this ‘syndrome’ is still in its infancy; however, the phenomenon itself has been documented and described as a ‘relatively common condition.’  If we get sick during a holiday, we often blame it on somebody else’s grubby fingers touching doorknobs and handrails just before we do. But actually, our illness might be caused by all the stress we’ve been experiencing. Stress can suppress your immune system, making your body more susceptible or vulnerable to illness once you begin to relax.

Let me explain a bit more fully.  Researchers describe leisure sickness as one that is triggered by the sudden change from high-stress work environments to relaxation. According to Ad Vingerhoets, the psychologist in the Netherlands who first coined the term ‘leisure sickness,’ the cause of this travel illness is an oversupply of adrenaline. You probably know that adrenaline is a hormone that is produced when we are under stress.  It’s part of the stress-related ’fight or flight’ response. Interestingly, Vingerhoets says that many individuals will maintain high levels of adrenaline even after the stressful period has ended.

Actually, that’s not surprising.  It seems that chronic stress is a fixture of our modern, go-go lifestyle.  It also explains the chronic inflammation that drives so many chronic illnesses.

But, as suggested above, the continuously high adrenaline levels make us particularly susceptible to both bacterial or viral attacks. Worse, because we’re not under pressure to produce or to meet that deadline, we don’t just ignore that scratchy throat or the headache. Instead, we allow ourselves to ‘feel’ the illness and end up spending the first few days of the holiday in bed.  Such a bummer! 

Tips for Preventing Leisure Sickness

 Clearly, if you are to avoid leisure sickness, you do need to do alot in advance. In fact, what you have to do is build a comforting stress management programme for yourself.   In short, to prevent succumbing to leisure sickness, you need to prevent falling prey to stress in the first place. 

Yes, this sounds like a tall order.  But let’s walk through the steps nonetheless.  You should:

• Start by identifying your stress triggers and prioritising time for both your daily mindfulness and exercise sessions.  These are absolute musts, but equally important is building time into your schedule for relaxation and hobbies.  We all need some fun from time to time. 
• Also, remember how important the quality of your sleep is.  Do you have a regular pre-sleep routine?  Are you maintaining a consistent sleep hygiene? 
• Finally, build some deep breathing exercises or yoga into your daily routine.  Both are so powerful.   

Ok, but let’s get back to reality and presume that you haven’t done all of the above.  Are there nonetheless ways to minimise the likelihood or at least the severity of leisure sickness?

Yes, happily there are. 

1.  Manage Your Transition Gradually.  This recommendation is definitely easier to say than to do.  Nonetheless, instead of going from high-stress to full relaxation abruptly, try to taper your stress levels gradually. In the days leading up to your vacation, incorporate relaxation techniques such as deep breathing, meditation, or light exercise to help your body adjust to a lower stress level.
2.  Plan Your Transition. If possible, plan a buffer day or two between your last workday and the start of your vacation. Use this time to unwind and start shifting into a more relaxed mindset.
3.  Stay Hydrated.  Dehydration can exacerbate feelings of fatigue and malaise. Make sure to drink plenty of water before and during your travels.
4.  Practice Good Hygiene.  While stress plays a significant role, don’t forget the basics of hygiene, especially in crowded places like airports and train stations. Wash your hands regularly and use hand sanitiser.
5.  Moderate Your Activities.  Don’t over-schedule your vacation. Allow for downtime and don’t pressure yourself to do everything at once. Enjoy your activities at a leisurely pace.
6.  Listen to Your Body.  Pay attention to how you’re feeling and don’t ignore signs of fatigue or illness. It’s important not to push yourself too hard; rest when needed.

Dealing with Dirty Airports

But, of course, leisure sickness isn’t the only reason we get sick when we travel.   Much of the time, and especially if we’re traveling by plane, we get sick because we are exposed to germs from all over the world.  The kid with the grubby hands touching all the door knobs is very real!  Airports and airplanes are high-traffic areas where germs can easily spread.  Clearly, this exposure increases the likelihood of catching a cold, flu, or other infections.

So, what can we do to reduce the probabilities of catching a bug while in the air? 

1.  Wash your hands often.   Washing your hands with soap and water frequently is the perhaps the most effective and most important thing you can do to prevent illness.  I’m not a huge fan of hand sanitiser but if there’s any time that I use it, it is when I travel.  Carry something with at least 60% alcohol and use it frequently, especially after touching common surfaces like seat belts, armrests, and overhead bin handles.
2.  Wipe Down Your Area.  Use sanitising wipes to clean your tray table, seatbelt, armrests, and any other surfaces you might touch during your flight. This helps reduce exposure to germs left by previous passengers. 
3.  Stay Hydrated. Bring a refillable water bottle or purchase a bottle of water at the airport before boarding. Airplane water might not always be safe to drink, so it's best to have your own supply.
4.  Store Items Overhead. Place your personal items in the overhead bins rather than under the seat in front of you to avoid contact with the floor, which is often dirty.
5.  Choose Your Seat Wisely. If possible, avoid the middle seat to reduce the number of people in close proximity, thereby minimising exposure to germs.
6.  Bring Your Own Blanket and Pillow.  Airplane-provided blankets and pillows might not be washed between uses, so bringing your own (or one for your kid) can reduce your risk of coming into contact with germs.
7.  Wear a Mask.  Consider wearing a high-quality mask, such as an N95 or KN95, especially in crowded or enclosed spaces like airplanes to protect yourself from airborne germs
8.  Keep Your Shoes Clean. Wear shoes that can be easily cleaned after your flight to avoid bringing germs into your home

Preparing for Challenges to Your Routine, Your Sleep, Your Diet

Of course, we can get sick when we travel for any number of reasons. It’s not just because the kid in the next seat was coughing.  Sometimes it’s just because we can’t keep up with our regular self-care.  Traveling disrupts our normal routines, affecting our sleep, diet, and exercise habits.

So try to: 

•  Plan Ahead. Before your trip, identify potential challenges to your routine. This might include different time zones, limited access to healthy food, or less time for exercise. By anticipating these challenges, you can prepare strategies to mitigate their impact.
•  Maintain Your Sleep Hygiene. Try to stick to your regular sleep schedule as much as possible. Use sleep aids like eye masks, earplugs, or white noise apps to ensure a good night's rest.
•  Invest in Healthy Eating.  Research restaurants or grocery stores at your destination where you can find healthy food options. Pack snacks like nuts, fruits, or protein bars to avoid unhealthy airport or roadside food.
•  Stay Active. Incorporate physical activity into your travel plans. This could be a quick workout in your hotel room, a walk around the airport during layovers, or exploring your destination on foot.

While traveling, we should aiming for balance rather than perfection. It’s important to do what you can to maintain your routines but it’s equally important to be flexible and forgiving. If you miss a workout or indulge in local cuisine, don’t be too hard on yourself. Focus on enjoying your travel experience and making the best choices available. So . . .

•  Adapt Your Exercise Routine. Instead of sticking rigidly to your usual workout, adapt it to fit your travel schedule. A 20-minute walk or a short yoga session can be effective and easier to fit in.
•  Make Healthier Choices. Opt for smaller portions, share meals, or choose dishes rich in vegetables and lean proteins. Drink plenty of water to stay hydrated, especially during flights.  

If you Fall Ill,  Be Kind to Yourself

After your trip, acknowledge the positive choices you made and forgive yourself for any lapses. Travel is a time to enjoy new experiences, and it’s normal for our routines to be disrupted.   If you did fall ill at some point, perhaps you want to take some time to reflect and identify when and why.   That’s important learning, and that’s always useful.  Use this experience to plan better for future travels.

Of course, once you’re back home, you can gradually re-establish your normal routines. This will help you bounce back and rebuild your resilience.

Remember always that traveling is supposed to be a an enriching experience, not something that causes stress and strain.  By planning ahead, maintaining flexibility, and being kind to yourself, you can enjoy your travels while staying healthy and resilient. Again, the goal is balance, not perfection.

With these strategies and tips listed above, I hope you’ll be able to make the most of your summer travels and return home rejuvenated and ready to take on the world!

Bon Voyage!

Yours in Health & Happiness,

Sarah