Some of you may read this and think people like me should stay indoors, and I agree, at least for myself. But those who like to travel anyway may find this helpful.
Even doctors approve this health checklist so you can travel with ease. But let’s be honest, you will find a way to be nervous about something. Happy travels!
Before travelling
Get a pre-travel health check-up
Let your Even doctor know where you plan to travel and what the weather conditions may be like. Your doctor will be able to recommend the right safety and health measures for your time there. For example, if you plan to go to a high-altitude location, you may need to rest for a day or two indoors to acclimatise yourself.
Think about mobility
You may need to walk long distances on foot or you may want to go on hikes while you travel. Get the right shoes for both to prevent injuries.
Identify hospitals nearby
Save locations and phone numbers of hospitals close to your hotel just in case you need urgent medical attention. If you are travelling with older family members with co-morbidities, make sure you pick a hotel that is not too far from a medical facility.
Get appropriate vaccination
If you are travelling abroad or to a region where chances of contracting diseases are high, ask your Even doctor for appropriate vaccination. For example, a flu shot may be a good idea to get before you travel anywhere. Each country may also have a vaccination requirement before you enter.
Customise your first aid kit and pack them in a carry on
Do not make the mistake of packing your medical essentials in your check-in luggage. Besides, carrying over-the-counter and prescription medicines, carry medicines specific to your destination. For example, altitude sickness medication for high-altitude trips or anti-diarrheal medication when you may not get fresh/cooked meals.
- If you have diabetes and hypertension, you should carry your BP monitor, glucometer and pulse oximeter.
- If you have asthma, carry your inhaler and other medical supplies such as nebulizer if recommended by your doctor.
- Learn basic first aid like CPR and Heimlich manoeuvre
Carry a medical folder
Even members can access all their Even prescriptions and tests on the Even app. If you have reports, prescriptions, etc. from a different doctor, take photos and upload them to a drive. Alternatively, print them out and make an old-fashioned folder. Again, pack this folder in your carry-on. It helps medical personnel quickly diagnose your condition in case of a sudden hospital visit.
Buy travel insurance
A must-have if you are travelling outside the country. Standard travel insurance plans typically only cover emergency hospitalisations and expenses related to fatalities in foreign land. So if you are travelling with old people with co-morbidities, check with the insurer if your plan can be customised.
Breathe…
Travelling can be exhilarating but it can also be exasperating for people with anxiety. Before you buckle up and take off and when you are in the midst of your holiday, remember to take a moment for yourself and breathe.
Our team of psychologists recommend the following breathing exercise to calm those nerves when you just can’t even.
- Box breathing
- Breath counting
- Ujjayi breathing
- Lion’s breath
- Alternate nostril breathing
- 4-7-8 breathing
- Diaphragmatic breathing
These are general recommendations. If you have severe anxiety or depression, please reach out to your Even therapist.
While travelling
Stretch!
Whether you are taking the train or flying to your holiday destination, it is important to take breaks or move your body to prevent Deep Vein Thrombosis (DVT) and muscle/joint aches. Our resident physiotherapist, Lavanya recommends the following:
- Walk for 5 minutes for every hour or hour and a half of your journey (car/train/flight).
- Perform these stretches while you are standing
- While sitting, these easy exercises will help the blood circulation going: seated heel & toe raises, knee to chest, hip abduction & adduction, side stretch, shoulder rotations/rolls, neck movements
Drink water
You’ve heard it a million times. But do you do it? No. So this advice is worth repeating even if it is lame. Don’t wait till you’re thirsty. Sip. Sip. Sip. If you urinate sitting down and do not want to use public bathrooms, consider getting a product like this.
Practise good hand hygiene
Carry a hand sanitizer or soap to maintain good hygiene. Hand-washing can prevent about 30% of diarrhoea-related illnesses and about 20% of respiratory infections (e.g. colds). If you are a little bit extra like a few of my friends, you can carry antibacterial wipes for door handles, toilet seats etc.
Wear a mask
In my opinion, this should become the norm in public places, especially ones that are enclosed. Wearing a mask inside airplanes and crowded areas is a cheap and an efficient way to avoid getting sick.
Take a break
As Indians, we like to pack our snacks and our itinerary to the seams. But it is important to assign rest days in your travel plans and take breaks. Not every place is a must-visit. We are just peer-pressured and influenced by algorithms into thinking it is. Remember, fatigue can increase your likelihood of getting sick and catching infections.
Avoid napping
This is a hard one. But try to avoid napping when you arrive at your destination. Stay awake until it is bedtime in your new time zone.
Eat wisely
Our resident dietician, Vidya recommends the following:
- Avoid pre-cut fruits and raw vegetables (like salad) in your breakfast buffet. Try to eat fruits that you can peel yourself (like an orange or a banana). If you can get freshly cut fruits, pack them in an air-tight container and consume them within 2 hours.
- Do not mix fruits with cooked food.
- Bring along shelf-stable snacks like nuts, dried fruits, or granola bars (without added sugar).
- Even a little bit of alcohol can be quite potent on planes due to cabin pressure. Drink slowly and opt for water or juice to stay hydrated during the flight.
- Have a meal or substantial snack before drinking to slow the absorption of alcohol and reduce its impact on your body.
- Drink a glass of water between each alcoholic drink.
