
The holiday season is a cherished time when many of us eagerly pack our bags, hop on planes, trains, or automobiles, and head off to celebrate with family and friends. Unfortunately, all that travel—especially during colder months—can take a toll on our bodies and increase our vulnerability to colds, flu, and other seasonal illnesses. Add in the stress of navigating crowded airports and tight schedules, and it’s easy to see why so many people struggle to stay healthy while traveling during the holidays. As medical professionals dedicated to family health, we understand the importance of keeping you safe and well so you can enjoy the holiday festivities with minimal disruption.
Below are ten expert-backed tips designed to help you maintain your health as you journey this holiday season. By focusing on preparation, prevention, and consistent health habits, you’ll be better equipped to stay resilient against common travel-related health risks.
1. Plan Ahead for Vaccinations and Boosters
It’s never been more crucial to stay up-to-date on recommended vaccines—particularly the flu shot and COVID-19 boosters—before embarking on a holiday trip. Scheduling these well in advance ensures your body has time to develop the necessary immunity. According to guidance from the CDC, timely vaccinations are essential to stay healthy while traveling during the holidays. At Family Medical Centers, we encourage patients to consult with their primary care providers to ensure they’re covered for the season.
2. Pack a Travel-Ready Health Kit
Prepare a small, portable health kit that includes hand sanitizer, disinfecting wipes, tissues, a face mask, and any prescription medications you regularly take. Having these items close at hand while in transit can help you maintain a cleaner environment, fend off germs, and better stay healthy while traveling during the holidays. Additionally, don’t forget to bring extra supplies in case of delays or unexpected changes to your itinerary.
3. Keep Hand Hygiene a Top Priority
The simple act of washing your hands thoroughly and often can’t be overstated. When you’re in busy airports and train stations, you’re more likely to come into contact with frequently touched surfaces. Wash with soap and warm water for at least 20 seconds or use a hand sanitizer containing at least 60% alcohol whenever you can’t access a sink. By practicing good hand hygiene, you’re laying the groundwork to stay healthy while traveling during the holidays despite the exposure to new environments and germs.
4. Choose Nutritious, Immune-Boosting Foods
The hustle and bustle of holiday travel can make it tempting to rely on fast food and sugary snacks. While occasional indulgences are part of the holiday spirit, do your best to choose nutrient-dense meals rich in fruits, vegetables, lean proteins, and whole grains. Foods that are high in vitamins A, C, and E, as well as zinc, support your immune system and help you stay healthy while traveling during the holidays. Consider packing portable snacks like nuts, dried fruit, or a high-quality protein bar to maintain steady energy levels between meals.
5. Prioritize Quality Sleep
Sleeping well may sound easier said than done when you’re hopping time zones or staying in unfamiliar environments. However, maintaining a regular sleep schedule can significantly improve your body’s resilience to illness. Aim for at least 7-9 hours of quality sleep each night. If you find it challenging to sleep in new places, bring along familiar comforts like your own pillow, use a sleep mask, or listen to calming music. Good rest is one of the most effective tools to help you stay healthy while traveling during the holidays.
6. Stay Hydrated—Before, During, and After Your Trip
It’s easy to become dehydrated during holiday travel, especially on long flights where cabin air is dry. Make a conscious effort to drink water regularly, and limit diuretics like caffeine or alcohol, which can leave you feeling run down. Proper hydration supports virtually every system in your body, making it a cornerstone strategy to stay healthy while traveling during the holidays.
7. Incorporate Light Exercise and Movement
Long flights and car rides often mean extended periods of sitting still. Build in opportunities for light exercise: walk around the terminal during layovers, stretch your legs at rest stops, or perform simple stretches in your seat. Physical activity promotes circulation, helps keep your immune system functioning well, and combats stiffness and fatigue—key factors in being able to stay healthy while traveling during the holidays.
8. Manage Stress and Practice Mindfulness
Holiday travel can be stressful, with unpredictable weather, long lines, and crowded spaces. High stress levels can weaken your immune system, making you more susceptible to illness. Counteract this by using relaxation techniques like deep breathing exercises, short meditation sessions, or calming apps to center yourself. The calmer and more composed you remain, the better positioned you’ll be to stay healthy while traveling during the holidays.
9. Reduce Your Exposure to Germs in Public Spaces
When possible, avoid touching your face, especially your eyes, nose, and mouth, after coming into contact with common-use surfaces like doorknobs, handrails, or luggage bins. If you’re traveling during peak cold and flu seasons, consider wearing a face mask in crowded places and using disinfecting wipes on seat belt buckles, armrests, and tray tables. Every small measure you take adds up and can help you stay healthy while traveling during the holidays.
10. Have a Contingency Plan
Even with careful preparation, illness can happen. Make sure you know your insurance coverage, have the contact information for local healthcare providers, and understand where to seek care if needed. Family Medical Centers are committed to supporting your health needs, offering advice, vaccinations, and guidance to help you and your loved ones remain in top form. Having a plan can reduce anxiety and ensure swift care, which is another key step to stay healthy while traveling during the holidays.