Jet Lag

independenttraveler.com

A comprehensive guide to jet lag, prevention tips and jet lag remedies.

Jet lag is a physical reaction to a rapid change in time zones. It affects most travelers, including seasoned fliers like flight attendants and pilots. Common symptoms include disorientation, irritability, fatigue, swollen limbs and eyes, headaches, cold-like symptoms, and irregular bowels.

It doesn't help that long-haul flying is so debilitating. Dehydration, unfamiliar foods, cramped spaces, recycled air, lack of sleep, uncomfortable clothes, continual low-level noise and connections that disrupt sleep all add to the misery of jet lag, and can even make you feel jet lagged when you're just a little beat up.

Flying from, say, New York City to Santiago won't produce jet lag in the true sense because both cities are in the same time zone -- but the effects of the long flight might feel quite a bit like classic jet lag. In these cases, you're just tired from the flight, and a good night's sleep and perhaps some exercise will set things right.

On long flights -- especially red-eye flights -- you can lose several hours of sleep time, which can set you back considerably even without the jarring time change. If you live by a regular schedule (up at 7 a.m., in bed by 10 p.m. every night), watch out. Jet lag hits those with rigid body clocks the hardest. For parents, be sure to bring along books and toys your child can play with on his or her own, in case the jet lag hits you differently than it does your little ones.

A general rule of thumb to keep in mind before any long trip is the 1:1 ratio: allow yourself one day to recover for every hour of time difference that you experience. So for Californians visiting the Big Apple, give yourself at least three days to fully adjust to the new time zone.


Before You Go

Treat your body well before you fly. Exercise, sleep well, stay hydrated and stay sober. The worst thing you can do is get on a long-haul flight with a hangover.

Some travelers like to exercise before they go to the airport. (This can actually help you sleep better on the plane.) Once you're at the airport, avoid the escalators and moving sidewalks. Instead, walk and take the stairs on the way to your check-in area and gate connections. You can even get a workout in at some airports; see Pump Up Your Layover for tips.

Adjust your habits before you leave. If you are traveling from the East to the West Coast of the U.S., you're facing a three-hour time change and you should try to adjust your internal clock. Three or four days before you leave, start to stay up a little later than usual, and sleep in a little longer. That way, if you become accustomed to falling asleep at 1 a.m. and waking up at 9 a.m. on the East Coast, it will be the same as falling asleep at 10 p.m. and waking up at 6 a.m. on the West Coast. Traveling west to east, do the opposite: get up and go to bed earlier.

Wearing two watches, one set to the current time, and one to the time at your destination, can help you prepare yourself mentally for the coming time change. Many business travelers also use this tactic to stay in touch with what's happening back at the office.


During the Flight

Perhaps the most effective way to combat jet lag while in flight is to treat your body well. Stay hydrated by drinking plenty of non-alcoholic, non-caffeinated fluids. Don't be afraid to ask your flight attendant for extra water.

Get up out of your seat at regular intervals to walk and stretch. You can also do exercises like toe raises, isometric exercises, stomach crunches and shoulder shrugs right in your seat. This keeps your blood flowing and prevents it from pooling at your extremities, a common phenomenon in pressurized cabins.

Other tips: Get up to wash your face, brush your teeth or just stand for several minutes. Wear loose-fitting clothing that breathes. Bring a neck pillow, eye mask, ear plugs or noise-canceling headphones -- these can be invaluable on red-eye flights. Also, avoid any snug footwear (high heels or wingtips); it is quite possible that your feet will swell in transit, making your post-flight trek to baggage claim a nightmare.

Medications and Vitamins

Melatonin is a chemical in the body that helps regulate sleep cycles. It can be taken in pill form, and many travelers swear by it for fighting jet lag. However, as popular as melatonin is, it's also controversial. Studies have indicated that incorrect melatonin usage can make you feel even more fatigued, so be sure to read all instructions and consult your physician before taking the product.

One widely available homeopathic remedy is the aptly named No-Jet-Lag. The company claims the chewable tablets address all jet lag symptoms, and offers testimonials from flight attendants and other frequent fliers. A bag of dried cherries is another natural remedy that some travelers use, as these are a good source of melatonin.

Some travelers use sleeping pills, antihistamines and motion sickness pills to induce sleep on planes and at hotels after arrival. While they work for some, others are left feeling miserably groggy. For more information, see Medications for Travel, and consult your doctor before taking any medication.

If all else fails, try an alternate therapy. Light therapy has become a popular treatment for jet lag. At its heart, jet lag means you're out of step with the rising and setting of the sun, so exposing yourself to light at the appropriate time can theoretically help you align your body with your new time zone. Unfortunately, the jury's still out on the effectiveness of this. The debate centers on precisely what kind of light is best -- natural, artificial, bright or dim. Some researchers and enthusiasts recommend simply spending 15 to 20 minutes in direct sunlight without sunglasses as soon as possible after landing.


Dietary Tactics

The so-called "jet lag diet," an alternation of feasting and fasting for three days leading up to a long-haul flight, was very popular a few years back. The military tested the diet and concluded, basically, that it is bunk. Nonetheless, Ronald and Nancy Reagan used it during their White House days, and some travelers still do. If you'd like to try it out for yourself, check out the diet regimen.

Restrict your diet to foods that are easily digested, like those that are relatively high in fiber but not too rich. If you're trying to stay awake in order to get your body in step with the local time zone, caffeine can be useful -- but don't go overboard. While it might seem tempting to guzzle several cups of coffee when your eyelids begin to droop, you could end up wide awake at 1 a.m. Be sure to implement all dietary changes in moderation.

There's an App for That

Several smartphone apps have been developed to help travelers fight jet lag. Enter your flight details into JetLag Genie or Jet Lag App, and they'll create a suggested schedule of when to sleep, eat and/or take melatonin to prepare for the time change. Both apps are currently only available for iPhones.

Avoiding the Airplane Cold

independenttraveler.com

Many travelers would swear that they get sick after every trip or vacation. They wonder if it was the food, the water, the pina coladas -- or, like me, the airplane ride. While I don't think you can count out the pina coladas (or that burrito you bought on the street), it turns out you could be right about airplanes.

Airline carriers are also formidable carriers of the common cold. A recent study says that colds may be more than 100 times more likely to be transmitted on a plane than during normal daily life on the ground, according to the Journal of Environmental Health Research.

Why this is the case isn't perfectly clear, but the publishers of the study investigate a panoply of possible causes, including close quarters, shared air and, as I will explain, the most likely culprit: extremely low cabin humidity.

On to the Numbers

The study found that "When the scenarios of 6 days, 24 hours or 5 hours were taken as the relevant flight exposure times to colds, passenger transmission rates for colds of 5, 23 and 113 times the normal daily ground level transmission rate were obtained." (Ominously, transmission rates for tuberculosis were also found to be dramatically increased as well.)

Thus, the common perception that flying causes colds seems to be based in fact -- maybe even 113 times over.

The Culprit: Low Cabin Humidity

The study runs through several potential sources of higher transmission, but settles primarily on a single likely cause: extremely low cabin humidity caused by low humidity at high elevations. (A review of the study reveals the conclusion that aircraft that actively recirculated air actually showed slightly lower transmission rates than those that did not.)

Most commercial airlines fly in an elevation range of 30,000 to 35,000 feet, where humidity typically runs at 10 percent or lower. At very low levels of humidity, the "natural defense system" of mucus in our noses and throats dries up and is crippled, creating a much more tolerant environment for germs to infect us.

This protective system, called the Mucociliary Clearance System, is your first line of defense against harmful germs and bacteria. To wit, if the common cold is pounced on by a sufficiently moist and percolating proboscis and throttled by your throat, you remain uninfected. Shut down those systems, and you'll be suffering within days.

Tips to Avoid the Airline Carrier Cold

1. Stay hydrated. It turns out that drinking plenty of water will not only counter the overall dehydrating effects of air travel, which can lead to headaches, stomach problems, cramps, fatigue and more, but can actually fortify your preemptive natural immune mechanisms to function considerably better. Of course, this is the case in normal daily life -- when exercising, during prolonged sun exposure, etc. Even caffeine and alcohol consumption can dry you out. However, in an airplane, where your nose and throat are on the front lines of the war with exceedingly dry air, these are the first places to suffer.

Sipping water or some other fluid regularly throughout the flight may be more effective than drinking a lot of water at one time before or during the flight; this will keep your protective system from long dry spells. (And we do mean to single out water here -- as noted above, alcohol and caffeinated drinks such as coffee or sodas can actually dehydrate you.)

Nasal mists have been found to be very effective in keeping this system working in your nose. Additionally, hot drinks are a good way to keep your protective mucous membranes working -- first, to assist in keeping you generally hydrated; second, by triggering the system into gear; and third, by directly providing moisture in the form of steam. Note that this is not a treatment per se. Rather, it just keeps your defenses strong and functioning.

2. Keep your hands clean. Your hands are the most consistent point of first contact with cold, flu and other germs. It is a direct line from armrest/ handshake/seat back to fingers to fork to mouth to full-blown fever a few days later. Scientists report that the viruses that cause colds and flu can survive for hours on your skin or on objects such as armrests, TV remote control handsets, tray tables and other similar surfaces. However, the simple act of washing your hands with hot water and soap is a formidable rampart against this transfer of harmful microorganisms.

Hand washing is not just for restaurant workers and travelers; health professionals and researchers working to combat communicable diseases in many developing countries are waging a fierce campaign to encourage residents to adopt this simple practice into their daily routines. If possible, wash your hands before any in-flight meals, and after your flight as well.

Of course, airplane cabins are tight places; getting out of your seat to wash up before and after every snack time can be almost impossible, as the flight attendants command the aisles, your seatmates are trying to eat, tray tables are down cabin-wide, and no one involved really wants to have folks getting up and down and roaming around the cabin. (Even on the ground, the water in many locations can carry water-borne bacteria that may not agree with all Western constitutions.) In these cases, the Centers for Disease Control and Prevention recommends alcohol-based products made specifically for washing hands.

3. Don't forget the dental hygiene. Just as keeping your hands clean can prevent transmission of germs, using a germ-killing mouthwash in-flight may add another layer of protection while simultaneously helping to keep your throat moist. Just make sure your mouthwash bottle is three ounces or smaller to comply with the latest carry-on rules for liquids and gels.


4. Take your vitamins. The rapid response effect of vitamins is unproven, but many travelers swear by them. Charles Westover, a retired VP of fleet management for a major shipping company, starts taking vitamins two days before flying. "I have no idea if it helps at all, but of the hundreds or thousands of flights I have taken, I rarely get colds," he said. "I just take a standard multivitamin, and it has never let me down." The NIH concurs, sort of, offering that no conclusive data has shown that large doses of vitamin C will prevent colds, although it may reduce the severity or duration of symptoms.

5. Wear a face mask. The NIH cites airborne germs as one of the top two sources of cold virus infection; some travelers have taken to wearing masks either to prevent infection, or when they themselves are already infected. Personally, I would not last more than a half-hour or so behind a hot mask, but this may be an effective prevention tactic nonetheless.

As the proverb goes, an ounce of prevention may be worth a pound of cure -- or perhaps 113 cures.

What Should I Look for in a Sunscreen?

travelandleisure.com

By Melanie Lieberman

Find one that’s between SPF 30 and 50 (anything higher protects only incrementally more) and has UVA and UVB protection, says Dr. Doris Day, a New York City dermatologist and author of Forget the Facelift. Broad-spectrum coverage makes the lotion more stable, so it will last longer in the sun—though Day still advises applying every two hours. For a tropical getaway, go for a water-resistant formula (there’s no such thing as waterproof). As for which form of sunscreen to choose: “It’s a matter of personal preference between a gel, cream, wipe, powder, spray, or lotion,” Day says. “They’re equally effective.” And don’t forget a hat, sunglasses, and protective or SPF-treated clothing.

Photo courtesy of iStock

Top Family Travel Tips from the Experts

travelandleisure.com

By Clara Sedlak

I'm just back from a trip to Italy and like every long adventure with toddlers, it was a schizophrenic mix of life-could-never-be-better moments and how-am-I-going-to-get-through-this hell. There was Sebastian's meltdown at Heathrow because I wouldn't buy him the really big Paddington bear (thank god for the Terminal 5 play area); the relentless "I want milk" requests while driving through the milkless rolling hills of Tuscany; and the constant sticky faces and stained shirts from twice-daily gelato injections (Italian napkins just don't do the job). In anticipation of my next family excursion, I reached out to the pros for some tips on how to make the journey smoother. Here, my favorites:

To reduce the inherent chaos of family travel, eliminate spontaneity from the equation. Translation? Prepare for hunger, headaches and boredom by stocking an easy-to-access bag with necessary gear. My must haves include kids’ Advil, band-aids, activities like Word Search or coloring books, non-perishable snacks and a forbidden food (chocolate, lollipop) to stave off potential tantrums. —Amy Tara Koch, Style expert, TV personality, Journalist

I've found that giving my boys, ages 5 & 8, some ownership in the trip planning helps to make family vacations more fun for everyone. Kids love to be given responsibility, and the process can spark great conversations about budgeting and compromising. Let them select from a list of hotels or destinations, and pull out a map to determine the route! —Amy Norman, co-Founder and co-CEO of Little Passports

Encourage your kids to keep a travel diary: for each day of your trip, have your kids write about or draw a picture of their favorite activity in a spiral notebook. Bring some scissors, glue and tape and add fun mementos from along the way, i.e. ticket stubs, postcards, maps, brochures. This is a great way to keep kids busy during long car trips, and in restaurants waiting for dinner to be served, and will make a great inexpensive and personalized souvenir. —Amy Bizzarri, Family Travel Writer

If you’re flying with babies and/or toddlers, make sure to block your airline seats in advance. Car and booster seats always have to be next to the window as passengers are not allowed to climb over a car seat to exit a row for safety reasons. The correct seating is child next to window, child in the middle, and the parent on the aisle. Also, you can’t have two infants in your laps. This all seems logical, but few travelers know these rules. —Kara Slater, SmartFlyer

We love self-storing and battery free activities, like Flip-to-Win games and ON the GO books. Our “Traveling with Kids” board on Pinterest is also packed with hundreds of fun and practical tips. —Karen Myers, Social Media Director, Melissa & Doug, LLC

After you return, keep the memories alive—and the fun going—by creating a photo album together to memorialize the trip. Have your kids help you pick the photos, write the text, and assemble the layout using an online service such as Blurb.com. —Amy Farley, News Editor, Travel + Leisure

How to Stay Healthy When Traveling Abroad: Travel Tips for Every World Traveler

canadatravels.com

by Natasha Jervis

If you are planning on traveling to the Caribbean, Mexico or perhaps Europe this year, stay healthy. If you are aware of the complications that can occur when traveling abroad, you can greatly decrease your chance of getting sick.

If you want to stay perfectly healthy when traveling the globe, make sure you take note of some of these healthy travel tips below. Many of them could save your life.

• Get all neccesary vaccinations before you fly, cruise or drive to another destination.
• Carry your health information with you and make copies of each document. Keep them in a seperate bag from the originals.
• Check the World Health Organization website for current diseases and outbreaks abroad.
• Do not drink tap water and be wary of salads, fruits and vegetables that may have been washed with the local tap water. Stick to sealed bottles of water, carbonated drinks and boiled water. Do not take chances!
• Stear clear of raw foods. They just may not be up to par in other countries. Take a sushi-free vacation!
• Use straws when drinking from cans. (Maybe this isn't a smart idea with a Corona or other types of beer. If that's the case, make sure you wipe the top of the can or opt for a glass)
• Some countries require that you take preventive medications before visiting. Check with your doctor.
• Take care of any necessary dental appointments before traveling. It will decrease your chances of having a nightmare of a tooth emergency abroad.
• If you have allergies, research and practice the names of the foods in other languages. Soy allergico a las cacahuetes! (Translation: I am allergic to peanuts in Spanish)
• Write down the locations of local hospitals and health clinics before traveling. This can save time in emergencies.
• Remember to purchase travel insurance before you go anywhere!

10 Smart Tips for Better Beach Vacations

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(photo: Flickr: Visit St Pete/Clearwater)

huffingtonpost.com

Where do lifeguards look first when a child is lost on the beach? What everyday product makes sand fall away from skin? How can you take the pain out of a jellyfish sting? MiniTime readers offer their best tips for a stress-free beach getaway.

1. I was a lifeguard for many years in Vero Beach, Florida. Whenever a young child got separated from his or her family on the beach, we always looked downwind. Why? Because nine times out of 10 a little kid will follow the path of least resistance and walk with the wind. So if your preschooler goes missing on the beach, try following the wind. -Becca from Jacksonville, FL

2. I always bring baby powder if we are going on a beach vacation. I keep it in my beach bag. Sprinkle it on your skin and any clinging sand will fall right off. -Krista from Morris Plains, NJ

3. Having worked for years at the front desk of a hotel, I know that every hotel has a few rooms that are better than others -- perhaps slightly more spacious, or with a nicer view. Making an effort to be nice to the front desk staff when you arrive can go a long way in getting a better room. I always say, "This is a very special trip for us." We usually end up with a wonderful room, and sometimes even an upgrade! -Cecilia from Santa Barbara, CA

4. We love collecting seashells but we have taught our kids not to collect "live" shells such as starfish, sand dollars and sea urchins. In some top shelling destinations (such as Sandestin, Florida) taking a live shell can land you a very hefty fine. -Cheryl from Oakhurst, GA

5. There's nothing my family loves more than a beach vacation, but they can be pricey. In the past few years, I've discovered that we can easily save over $1,000 on our one-week summer getaway simply by heading to a lake rather than an ocean resort. Many resorts on large lakes have gorgeous, sandy beaches and nearly all the water sports you find at the ocean. -Charlene from Charlotte, NC

(photo: Flickr: sidibousaid60)

6. Pack a small spray bottle filled with vinegar in your beach bag. If anyone gets stung by a jellyfish, vinegar takes the sting out. -Nicolette from Tampa Bay, FL

7. Whenever we go away to a popular beach town, I tell my kids to keep their eyes open for coupon booklets in our hotel lobby and at the entrances to restaurants and attractions. We always find discounts for meals and sightseeing, and it ends up adding up to quite a lot of savings. -Marie from Manhattan Beach, CA

8. Beach hotels will often charge an arm and a leg to rent fun items like boogie boards and inner tubes for just a few hours. Instead, when we get to our destination, we stop at a dollar store and buy our own beach toys and then use them as much as we want for much less. On our last day, we pay it forward by giving our toys to another family." -Kerri from Bend, OR

9. When we go to the beach, we always bring a very bright yellow umbrella and set up our towels and gear near a large landmark like a lifeguard station or jetty. It makes it easy for our kids to find their way back to us if they lose track of where they are on the beach, or if they are playing in the water and drift a bit. -Melodie from Fairfax, VA

10. We brought my daughter to Hawaii when she was about 14 months old, and wanted to let her play in the water but also keep her safe. Our solution was to buy a small inflatable baby pool, which we set up next to our beach chairs. We filled the pool with a few inches of water, gave her a shovel and bucket, and let her have fun. She stayed cool and we could keep an eye on her while she played. -Jeremy from Walla Walla, WA

This story was compiled from travel tips submitted by the MiniTime community.

A "Must Pack" List for Your Mexico Vacation

getawaytips.azcentral.com

by Lisa Parris, Demand Media

(Photo: Comstock/Comstock/Getty Images )

Mexico is famous for its magnificent beaches, outstanding archeological sites and vibrant mix of Indian and Spanish cultures. Whether you’re heading for the vast mountain ranges of the Sierra Madres or the soft sands and crystalline waters of the shorelines, there are certain items you’ll want to bring along to ensure a pleasant journey south of the border.

Entry Requirements

Citizens of any age entering the country by air must have a valid passport. Adults entering by land or sea may use a passport card, while those on a cruise that begins and ends at the same U.S. port can use a driver's license and birth certificate. Children under the age of 16 can use a birth certificate, provided they do not enter the country by air. In addition to a passport or passport card, the following items should be kept with you at all times, either on your person or in a carry-on bag: airline tickets, hotel reservations confirmation numbers, travel itinerary, prescription medications, eyeglasses and contact lenses, medical insurance card, driver’s license, house and car keys, cash, traveler’s checks, checkbook and credit cards. Take pictures of your passport, the fronts and backs of your credit cards, and any travel insurance papers you may have, and send them to your e-mail account prior to leaving the country. In an emergency, you can access copies of these documents from anywhere.

Essential Items

Most toiletries are available throughout Mexico, but if you’re particular about name brands, bring your favorite shampoo, soap, deodorant, toothpaste and the like. Bear in mind, liquids in bottles greater than 3.4 ounces, or 100 milliliters, will have to be packed in your checked bag, if you are flying. Tuck in a phrasebook, a small bottle of hand sanitizer, a box of anti-diarrhea medication and a packet of flushable toilet wipes -- you can never tell when you’ll need them. Also, make room for a beach towel and a few wash cloths, as many of Mexico’s smaller hotels do not have them.

Clothing

Clothing throughout Mexico tends to be light and casual. Focus on packing loose-fitting, lightweight clothes made of natural fabrics to keep you cool and comfortable. Be sure to bring at least one light jacket or sweater for the occasional breezy evening and two pairs of comfy shoes. Take at least two swimsuits and one cover-up to wear when traveling between the beach or pool and your hotel room. While shorts and T-shirts are commonplace, it is frowned upon to seen in a public place in swimwear.

Miscellaneous

Bring a camera and an extra-large SD card to take photos of all the wonderfully exotic things you’ll see in Mexico. If you’re planning to snorkel, bring a disposable underwater camera to capture photos of fish, coral or your fellow travelers. It is advisable to wear a hat, sunblock and insect repellent while sightseeing. If at all possible, bring these items from home in abundant supply; they’re much more expensive once you cross the border. Make sure to leave room in your bag for chargers and a three-prong plug adapter for any electronic devices (cell phones, e-readers, and so forth) that you bring along.

Warning

Regardless of how long you are staying, pack light. The Mexican government only allows each person to bring in $300 worth of goods or currency. Those attempting to bring in more are subject to fines at the point of entry. In addition, airline luggage restrictions are tight and baggage carts can be difficult to come by, even in popular tourist destinations.

What to Take on a Mexican Vacation

traveltips.usatoday.com

Robin Thornley, Demand Media

Don't let an oversight spoil a Mexican vacation.

Overview

Nothing spoils a vacation like losing an essential document or twisting an ankle scrambling over ruins. Mexico holds the promise of a relaxing time in a country rich with history and culture, where skies are generally sunny and restaurants offer a groaning board of new delights. But it is always pays to be prepared for a sudden inconvenience or a larger problem that can turn a vacation into a nightmare. Packing a few essential items can help avoid a disruption or a disaster.

Paperwork

Make copies of your passport, airline tickets, and hotel and rental car reservations. Leave one copy with a family member or friend at home, pack another in your suitcase and a third in your carry-on bag. In addition, register your trip at the U.S. State Department web site just in case there is a emergency situation in Mexico or family members need to locate you. Also, make a note of your credit card numbers and customer service telephone numbers, and pack two copies in separate places.

Communication

Chances are your cell phone will work in Mexico, but check with your carrier before you leave to see how much it will cost. Opt for for an international plan that will save you money and be sure to check the likely costs of data transfers and instant messaging. Take along a small phrase book, also. Many Mexicans speak English, but telephone information operators and residents of smaller towns may only speak Spanish. Plus, it is always a sign of good manners to attempt to say a few words in the local lingo.

Packing Tips

Pack a small raincoat or travel umbrella, especially during the summer when afternoon showers are short, but likely even at resort areas. Sunscreen is vital year-round, even in the cool air of the mountains where the skies are clear and the sunlight intense. A hat is always a good idea in Mexico, whether climbing pyramids or horseback riding on the beach. Sturdy shoes are a must for exploring ruins, and plan to dress modestly touring religious sites. In the winter at beach resorts and year-round in Mexico's high altitude areas, which includes most of the country's popular colonial cities, evenings can be chilly, so take along a sweater or light jacket.

First Aid

Mexican pharmacies are well-stocked, many hotels and resorts have a doctor on call, and city emergency rooms are well-prepared, but an accident can happen at any time, atop a pyramid or on a quiet beach, so pack a small first aid kit. Be sure to include over-the-counter pain and stomach discomfort relief, alcohol swabs, and adhesive bandages designed for blisters. Hand sanitizer and small packets of tissue also are handy, since some Mexican bathrooms can be less than perfect.

Extras

There is a good chance you will bring souvenirs home from Mexico, so take along an extra collapsible bag for your haul. Textiles are easy to pack, but those ceramic treasures can be a challenge. Consider stuffing sections of bubble wrap in your shoes inside your suitcase if you think you likely will succumb to the charms of Mexican pottery. Pack a few plastic zipped bags, handy for packing wet swimsuits after that last-minute swim before you fly home.

Traveling While Pregnant

c.cdc.gov

 

Although there are some special considerations for women who travel while pregnant— especially if they are going to a developing country—most pregnant women can travel safely with a little advance preparation. If you are pregnant and planning an international trip, follow these tips so that you and your baby stay safe and healthy.

Pre-Travel Care and Travel Health Insurance

The first thing you should do is make an appointment with a doctor who specializes in travel medicine, ideally at least 4–6 weeks before you leave. A travel medicine specialist can review your itinerary, make recommendations based on the health risks at your destination, and give you any vaccines you may need. You should also talk to your obstetrician about your trip, so he or she can make sure it is safe for you to travel. Your travel medicine doctor and your obstetrician may need to talk to each other about your care.

Next, consider how you are going to get care overseas, if you need it. Your health insurance in the United States might not pay for care you receive in another country, so check with your insurance company. Consider getting supplemental travel health insurance, and make sure the policy will also cover the baby if you give birth during your trip. If you are traveling to a remote area, an insurance policy that covers medical evacuation will pay for your transportation to a high-quality hospital, in case of emergency.

Transportation Issues

Before you book a flight, check how late in your pregnancy the airline will let you fly. Most will let you fly until 36 weeks, but some have an earlier cutoff. Your feet may become swollen on a long flight, so wear comfortable shoes and loose clothing, and try to walk around every hour or so. To reduce your risk of a blood clot, your doctor may recommend compression stockings or leg exercises you can do in your seat.

If you are going on a cruise, check with the cruise line to find out if they have specific guidance for pregnant women. Most will not allow you to travel after 24–28 weeks, and you may need to have a note from your doctor stating you are fit to travel.

At your destination, always wear a seatbelt on a car or bus. A lap belt with shoulder strap is best, and the straps should be placed carefully above and below your stomach.

Food and Water Safety

Travelers’ diarrhea is caused by eating or drinking contaminated food or water, and dehydration from travelers’ diarrhea can be more of a problem for pregnant women. In addition, other bacteria and viruses spread by food or water can lead to more severe illnesses that can cause problems for a pregnant woman and her baby. Therefore, if you are traveling in a developing country, you should carefully follow food and water safety measures:

• Eat only food that is cooked and served piping hot.
• Do not eat cold food or food that has been sitting at room temperature (such as a buffet).
• Do not eat raw or undercooked meat or fish.
• Eat fresh fruits and vegetables only if you can peel them or wash them in clean water.
• Do not eat unpasteurized dairy products.
• Drink only water, sodas, or sports drinks that are bottled and sealed (carbonated is safer).
• Do not drink anything with ice in it—ice may be made with contaminated water.

If you get travelers’ diarrhea, the best thing to do is drink plenty of safe beverages while you wait for it to go away on its own. However, your doctor may give you an antibiotic you can take in case diarrhea is severe. Do not take products containing bismuth, such as Pepto-Bismol or Kaopectate.

Malaria

Pregnant women should avoid travel to areas with malaria. If you must go while you are pregnant, talk to your doctor about taking a drug to prevent malaria. Malaria is spread by mosquitoes, so you should also wear insect repellent for additional protection.

Outdoor Safety in Mexico

 nc.cdc.gov

If your travel plans in Mexico include outdoor activities, take these steps to stay safe and healthy during your trip.

• Stay alert to changing weather conditions and adjust your plans if conditions become unsafe.
• Prepare for activities by wearing the right clothes and packing protective items, such as bug spray, sunscreen, and a basic first aid kit.
• Consider learning basic first aid and CPR before travel. Bring a travel health kit with items appropriate for your activities.
• Heat-related illness, such as heat stroke, can be deadly. Eat and drink regularly, wear loose and lightweight clothing, and limit physical activity during high temperatures.
  • If you are outside for many hours in heat, eat salty snacks and drink water to stay hydrated and replace salt lost through sweating.
• Protect yourself from UV radiation: use sunscreen with an SPF of at least 15, wear protective clothing, and seek shade during the hottest time of day (10 a.m.–4 p.m.).
• Be especially careful during summer months and at high elevation. Because sunlight reflects off snow, sand, and water, sun exposure may be increased during activities like skiing, swimming, and sailing.
• Very cold temperatures can be dangerous. Dress in layers and cover heads, hands, and feet properly if you are visiting a cold location.

Stay safe around water

• Swim only in designated swimming areas. Obey lifeguards and warning flags on beaches.
• Practice safe boating—follow all boating safety laws, do not drink alcohol if driving a boat, and always wear a life jacket.
• Do not dive into shallow water.
• Do not swim in freshwater in developing areas or where sanitation is poor.
• Avoid swallowing water when swimming. Untreated water can carry germs that make you sick.
• To prevent infections, wear shoes on beaches where there may be animal waste.

Leptospirosis, a bacterial infection that can be spread in fresh water, is found in Mexico. Avoid swimming in fresh, unchlorinated water, such as lakes, ponds, or rivers.

Know how to get medical care while traveling

 nc.cdc.gov

Plan for how you will get health care during your trip, should the need arise:

• Carry a list of local doctors and hospitals at your destination.
• Review your health insurance plan to determine what medical services it would cover during your trip. Consider purchasing travel health and medical evacuation insurance.
• Carry a card that identifies, in the local language, your blood type, chronic conditions or serious allergies, and the generic names of any medications you take.
• Some prescription drugs may be illegal in other countries. Call Mexico’s embassy to verify that all of your prescription(s) are legal to bring with you.
• Bring all the medicines (including over-the-counter medicines) you think you might need during your trip, including extra in case of travel delays. Ask your doctor to help you get prescriptions filled early if you need to.

Many foreign hospitals and clinics are accredited by the Joint Commission International. A list of accredited facilities is available at their website (www.jointcommissioninternational.org).

In some countries, medicine (prescription and over-the-counter) may be substandard or counterfeit. Bring the medicines you will need from the United States to avoid having to buy them at your destination.

Malaria is a risk in some parts of Mexico. If you are going to a risk area, fill your malaria prescription before you leave, and take enough with you for the entire length of your trip. Follow your doctor’s instructions for taking the pills; some need to be started before you leave.

Packing for Your Caribbean or Mexico Destination Wedding: What Should You Take?

inspiredbride.net

Whether you’re in the mood for a resort with a fantastic casino and all the glitz and glamour, or a laid-back resort with friendly and warm locals, you will find it with CALA. The only thing you need to do is decide what to pack – and that’s where we come in!

Packing for a Caribbean or Mexico Destination Wedding

Now that you’ve checked out which resort would best suit your needs, you need to know what to pack. This helpful list will make sure you have everything you need:

Entertainment:

The only entertainment you’ll need is for the trip – these resorts offer everything from gambling to water sports to hiking and much more. Choose a book or a few magazines to keep you entertained while you travel.

Clothing:

Daytime Wear – A bathing suit is a must to enjoy the stunning blue waters and white sand beaches of the Caribbean or Mexico. You’ll also want to pack shorts and t-shirts for your daytime activities outdoors, summer sundresses, sunglasses, sandals and a sunhat. Night Wear – If you want to have a wonderful dinner with your future husband, pack a cocktail dress and heels. Just make sure the material is light and well-suited for the mild Caribbean and Mexican climate. Don’t forget your pajamas! For the Wedding – Be sure to pack your gown, your wedding day under garments, shoes, any hair accessories you’ll need and the extra dress for the reception if you’ve chosen to change.

Personal Care:

Double check to make sure you have all the toiletries you will need – perfume, toothpaste, tooth brush, facial cleanser and moisturizer, body moisturizer, sunscreen, shaving lotion and razor, deodorant, any medications you might need, a small first aid kit, mouth wash, dental floss, makeup, nail polish kit, over-the-counter medicines like acetaminophen, hair ties, brush and comb, hairspray, mousse, hair dryer, flat iron, etc. If you’ll need makeup or supplies for your wedding day that you don’t normally use, be sure that’s packed as well. Other things you might want to take include a sewing kit for emergencies, super glue, and protein bars for quick energy.

Extra Items:

You’re definitely going to want to make sure you bring a camera, a charger for your cell phones, a notebook and pen to make notes, write down important information, your passport (if you’re going to choose a resort that requires you to have one), your credit cards and extra cash. It’s easier than you think to plan a destination wedding to the Caribbean or Mexico; the hardest part will be leaving when it’s time to come home!