The holiday season is upon us, and with it comes an abundance of folks hitting the road and taking to the skies to create memories and visit loved ones—120 million Americans, to be exact. Unfortunately, this time of year is also when crowded spaces such as airplanes, trains and restaurants can be ripe with seasonal illnesses. We connected with an expert for tips on staying healthy while traveling and being in crowded spaces this winter.
David Rzeszutko, MD, MBA, Vice President of Medical and Clinical Operations at Priority Health, acknowledges that traveling in winter often means spending more time indoors, in close contact with others, which makes it easier for germs to spread.
“Cold, dry air can also dry out your nasal passages, making it harder for your body to trap and fight off viruses,” Dr. Rzeszutko said. “Plus, holiday stress and fatigue can weaken your immune system, leaving you more vulnerable to getting sick.”
Thankfully, there are ways to set yourself up for success before your travels begin. The most crucial, Dr. Rzeszutko explains, is staying hydrated.
“Try carrying a refillable water bottle so you can sip throughout your journey, and opt for water over sugary drinks or alcohol, which can dehydrate you,” he recommends. “Getting plenty of rest before your trip helps your body recharge—aim for at least seven to eight hours of sleep the night before you travel. Eating nutritious foods, such as fruits, vegetables, lean proteins and whole grains, gives your immune system the fuel it needs.”
Before you go, Dr. Rzeszutko suggests double-checking that you’re up to date on your vaccines, such as the seasonal flu shot or COVID-19 booster, if recommended.
“Pack essentials like hand sanitizer, masks and tissues in your carry-on bag to make them easily accessible,” he said, adding that planning ahead for healthy snacks—like mixed nuts, granola bars, or cut-up veggies—can help you avoid less healthy airport or roadside options. “Also, set reminders to stand up, stretch or take short walks during layovers or long drives to keep your circulation moving and reduce fatigue.”
These small steps, combined with thoughtful preparation, can make a big difference in staying healthy during your travels, Dr. Rzeszutko said.
While flying, you should aim to keep your hands clean by using hand sanitizer, washing your hands often, and avoiding touching your face.
“Wipe down your seat area, including tray tables and armrests, since those surfaces can harbor germs,” Dr. Rzeszutko said, adding more tips for crowded places like trains or restaurants. “Avoid sharing utensils or drinks, and choose well-ventilated spaces when possible. If you’re feeling under the weather, it’s OK to wear a mask to help protect yourself and others.”
There are some common misconceptions about getting sick this time of year, as well.
“A common myth is that cold weather itself makes you sick, but it’s really the increased time spent indoors and around others that raises your risk,” Dr. Rzeszutko explained. “Viruses like the flu and cold are spread more easily in enclosed spaces where ventilation is limited and people are in close proximity.”
The winter months are notoriously dry, and require extra attention on hydration—even if you’re not traveling.
“Even in colder months, your body loses moisture through breathing, talking and indoor heating, which can lead to dehydration if you’re not drinking enough fluids,” said Dr. Rzeszutko. “Proper hydration helps maintain your immune system and keeps your body functioning at its best, regardless of the season.”
While this time of year can be exceptionally busy, it’s vital to ensure your health remains top of mind.
“The holidays are a wonderful time to connect with loved ones, but remember to take care of your health, too,” Dr. Rzeszutko reminded. “Small steps like washing your hands, getting enough sleep and managing stress can go a long way. Enjoy your travels, and don’t forget to listen to your body—taking care of yourself helps you make the most of the season.”
Written by Sarah Suydam, Managing Editor for West Michigan Woman.
