Health tips for older travelers: How to stay healthy while traveling
By Dr. Jon Gonzalez, WellMed at Pleasant Run
Travel is a wonderful way to explore new places, spend time with loved ones and take a break from the day-to-day routine. Dr. Jon Gonzalez at WellMed at Pleasant Run plans his travels over a year in advance and says getting away, even for a short period of time, is how he unwinds and recharges.
“Traveling takes me back to when I was a kid, and my parents took us on summer trips. We usually travelled to San Antonio or Corpus Christi, and it was always a great time spent with family,” Dr. Gonzalez recalls.
Today, Dr. Gonzalez’s travels extend beyond Texas. His annual jaunts include theme parks, cruises, international tours and stateside travels.
“I love traveling to new places. I try to visit a new state every year. I also enjoy experiencing familiar places like Disney World, repeatedly, because no two trips are ever the same,” Gonzalez shares.
Regardless of the destination, Dr. Gonzalez rarely leaves home without his favorite travel companion – Mrs. Juanita Gonzalez, his 62-year-old mother. The pair travel together several times a year and always on their birthdays.
“My mother is very adventurous, well as long as it does not involve heights,” Dr. Gonzalez laughs. “The one exception is roller coasters. She loves them and I have slowly started liking them too,” he adds. “It’s nice to be able to share these travel experiences with my mother.”
Whether it's a stateside trip, a cruise or a long, international journey, Dr. Gonzalez stresses the importance of staying healthy while on the go.
“There are certain things to consider as an older traveler,” Gonzalez explains. “And, with just a little preparation and care, older travelers can ensure their adventures are enjoyable and worry-free.”
1. Plan for your health needs
Before any trip, schedule a visit with your health care provider, especially when traveling internationally or taking an extended vacation. Your doctor may recommend specific vaccinations or adjust your medication regimen especially when crossing time zones. Be sure to bring enough medication for the entire trip, plus additional doses in case of unanticipated travel delays.
Pack a travel health kit with prescriptions and over-the-counter medications. While it is recommended that travelers keep medications in the original containers, it is permissible to use a pill organizer to help avoid missing doses. Pill boxes, or cases, typically have separate compartments for different days or times, making it easier to manage medication schedules. Whether you keep medications in the original bottles or choose to travel with a pill organizer, avoid storing medications in your checked luggage, as baggage may get lost while travelling. Always keep medication in your possession.
Dr. Gonzalez says exploring unfamiliar places is exciting and can take us out of our normal routine. Setting an alarm helps to remind travelers to take medications timely.
“There are times where you cannot return to your lodging location for several hours,” Dr. Gonzalez says. Before leaving your hotel room or a cruise ship for a day of exploring, ask yourself if you have everything you need. “Do you need to take medication before leaving the hotel? Is there any medication you need to take with you? Do you have your list of medications and emergency contact information with you?”
He also recommends purchasing or making a small emergency kit. The kit should include items such as band-aids, face masks, hand sanitizer, triple antibiotic ointment and alcohol wipes.
2. Plan ahead to address potential health or safety challenges
In the event of an emergency, it is important to maintain health records, emergency contacts and travel insurance information. Create a list to include current medical diagnoses, all medications and dosages, allergies, recent or scheduled procedures, your doctor’s contact information along with an emergency contact. Be sure to always carry a copy of this information with you, even in your daily explorations. It is also important to share this information with a travel companion or emergency contact.
3. Protect yourself from accidents
Safety is a priority whether you’re on a road trip or a plane ride. If driving, plan your route carefully and take breaks to avoid fatigue. When flying, older travelers may consider priority boarding to avoid the rush and long lines during general boarding.
Choose accommodation wisely. If mobility is an issue, ensure the hotel offers shuttle buses and accessible features such as elevators and ground-floor rooms. This will ensure you are comfortable and safe during your stay. Dr. Gonzalez adds, it may also be wise to arrange, in advance, for a walker or motorized scooter for older adults with stamina or mobility concerns.
Wear comfortable, conditioned walking shoes. You will easily walk five to ten miles a day while vacationing. Even spending a few hours exploring a museum can cause some foot and joint discomfort when wearing shoes with little to no support. To avoid foot pain and trip hazards that some turf and terrain present, make durability and arch support your top priority when selecting travel shoes.
4. Stay hydrated and eat smart
Proper hydration is crucial to maintaining energy levels and to avoid dehydration, especially in airplanes where the air can be very dry. Keep a large water bottle nearby and drink water regularly, even if you don’t feel thirsty.
Use common sense and caution when it comes to food options while traveling. Avoid street food that may not be prepared in sanitary conditions. Stick to hot, cooked meals and bottled water to reduce the risk of foodborne illnesses. If you have dietary restrictions, keep healthy snacks like nuts or protein bars readily available.
5. Prevent illness with good hygiene
During busy travel seasons, crowds in airports, train stations and other public places increase the risk of illness. To protect yourself, practice good hand hygiene by washing your hands frequently or using an alcohol-based sanitizer. Wearing a mask in crowded spaces is also important to prevent the spread of respiratory illnesses such as the flu or COVID-19.
6. Keep moving to prevent clots
Long periods of sitting during flights or bus rides can increase your risk for deep vein thrombosis (DVT), which occurs when blood clots form, usually in the legs. To prevent DVT, wear compression stockings and take breaks to walk around and stretch your legs.
7. Prioritize your mental health
Travel can be tiring, but it’s also an opportunity to relax and connect with loved ones. Build time into your schedule for rest and relaxation and practice stress management techniques such as meditation or deep breathing. Prioritizing your mental health is just as important as staying physically healthy.
8. Prepare early
One of the biggest mistakes travelers make is not allowing ample time to pack. Don’t make this mistake. Start gathering what you need early.
Better yet, Dr. Gonzalez recommends, a week prior to your travel date, take time to prepare a checklist of the items you will need. Writing a checklist in advance helps you remember important items and items you may need to purchase for the trip. Use your checklist to begin packing a few days before you plan to depart. A checklist also helps you avoid overpacking – keeping luggage within weight requirements, easy to manage and leaves room for great finds while traveling.
What’s the next stop for Dr. Gonzalez and his adventurous travel companion?
“In just a few days mom and I will venture out on an Alaskan cruise,” Dr. Gonzalez says. “Later, we’re off to Disney Land in Anaheim, CA for even more great adventures.”
Traveling is a terrific opportunity to connect with loved ones, experience new environments and enjoy yourself. By following these tips, you can ensure a safe, healthy and memorable trip.
Jon Gonzalez, DO, is board certified by the American Osteopathic Board of Family Physicians and practices family medicine with WellMed at Pleasant Run. He completed medical school at University of North Texas Health Science Center and his residency at McClennan County Medical Education and Research Foundation.
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