International travel can take a toll on the body. From the long flight to the new climate and time zone, your immune system is going to need to kick in to fight mode to protect you from the multitude of pathogens accompanying you on your travels.
The flight to your destination is the travelers first dance with potential illness. In addition to the more serious risks like having a serious medical emergency on the plane, busy airports and tight quarters increase the potential for contact and airborne illnesses.
Effects of Flying on the Body
How to avoid getting sick in Thailand includes a little preparation in order to boost your immunity (we’ll get to that below) to assist in the common effects of long flights which may include:
- Oxygen deprivation: lightheadedness or difficulty concentrating due to lower oxygen levels in the pressurized cabins.
- Alteration of sleep patterns
- Increased risk of contracting contagious diseases
- Bloating and swelling
- Blood clots
- Jet lag and alteration of sleep patterns
- Nausea and sickness
- Back pain
- Difficulty breathing,
It’s important to stand up or walk occasionally if you are at risk of a blood clot or if you’re someone who experiences frequent back pain. Select an aisle seat when possible so you can walk around every 2-3 hours.
In addition to walking throughout the long flight, it is helpful to stretch and exercise your calf muscles your legs while you’re sitting:
Raise and lower your heels while keeping your toes on the floor; raise and lower your toes while keeping your heels on the floor; tighten and release your leg muscles.
The flight to your destination is the travelers first dance with potential illness. In addition to the more serious risks like having a serious medical emergency on the plane, busy airports and tight quarters increase the potential for contact and airborne illnesses.
Some of the most common travel related illnesses:
- Cold
- Travelers’ diarrhea
- Heat Illness
- Dehydration
- Food Poisoning
- Influenza
- Infections from insect bites, cuts, scrapes (common with outdoor adventures and swimming/snorkeling near coral).
How to Avoid Travelers’ Diarrhea, Colds, and Flu
Travelers’ diarrhea is the most common travel-related illnesses occurring throughout the world, but one of the highest-risk destinations is in Asia (except for Japan and South Korea) which makes sense because bacterial infections are the most common cause of travelers’ diarrhea.
There are several interventions one can take to protect themselves from these nasty bacteria, such as hand washing, not drinking tap water, or eating those cute little vegetable garnishes served with your food, but even these practices can fail to protect you.
This is where preparing your body ahead of time pays off. Efforts to strengthen your immunity and prepare your microbiome for all that delicious Thailand food should begin at least two months prior to your trip.
Taking Probiotics
Probiotics are live microorganisms that have several health benefits and are a traveler’s friend due to their ability to improve digestive health and boost immunity (much of your immunity is based on your gut health!). There are a lot of probiotics on the market which can make choosing the right one difficult. As with any supplement, it is always recommended to consult with your primary care physician prior to beginning a new routine.
Probiotics that are effective in improving digestive health and boosting immunity include:
- Bifidobacterium lactis- increases good gut bacteria and speeds recovery.
- Bifidobacterium bifidum- supports the immune system
- Bifidobacterium longum- anti-inflammatory properties which protect the cells lining the mucous membranes from toxins and assists in the immune cell maturation to help you fight off unwanted guests.
- Lactobacillus acidophilus- promotes the growth of good bacteria, commonly consumed to reduce the risk of diarrhea caused by taking antibiotics **reduces risk of travelers’ diarrhea.
- Lactobacillus casei- helps to keep the intestinal flora balanced which is helpful when introducing new foods and eating times (remember, you’re out of your time zone).
- Lactobacillus Plantarum- produces a barrier in the colon which prevents bad bacteria from being absorbed through the intestinal lininginto the bloodstream.
- Saccharomyces boulardii- provides a defense against parasitic infections and bacteria like E. coli and Salmonella.
Taking Acacia Gum Fiber
It is well known that consuming fiber is good for your overall digestive and cardiovascular health, but getting enough fiber in today’s average daily diet can be difficult if not impossible, and thus, there are various fiber products on the market.
Acacia gum fiber is a dried gummy substance made from the sap of the Acacia tree and is seen in many ingredients listed as gum arabic which is used in various products to thicken beverages and enhance flavor, and it is sold as a dietary supplement. Acacia gum fiber is rich in soluble fiber (the kind you want unless constipated) and is most often sold in powder form.
Benefits of Acacia Gum Fiber
- Encourages the growth of beneficial bacteria
- Maintains the gut barrier (to prevent absorption of toxins)
- Reduces gut inflammation
- Relieves diarrhea
- Alleviates constipation
- Soothes sensitive stomachs due to protecting mucous membranes of intestinal lining (protects from spicy Thai food too).
There are various foods that include probiotics such as live culture yogurt, miso, kefirs, sauerkraut, and soft cheese. To ensure we get our daily dose of vitamins, minerals, probiotics, and fiber we consume a superfood shake pretty much every day.
Vital Health’s Green Vibrance is packed with over 25 million probiotics and includes acacia gum fiber. This can be added to a smoothie or mixed in water or juice. It does have that strong green flavor and I prefer to add mine to 10-12 oz of orange juice and shake well. It’s really grown on us, and we look forward to our green drink every day.
This easy way of getting my daily supplements assures me that I’ll be feeling great, and my body is primed for defense before international travel. Of course, there are a lot of other products on the market and if you don’t like green drinks or fermented foods, be sure to look for a supplement that includes the above probiotics and acacia gum fiber. A boost to your immunity and gut health pays off when you don’t waste any vacation days being sick.
Heat Illness/Stroke
Heat illness is also at the top of the list for common Thailand illnesses amongst tourists. Thailand is hot and humid and depending on what time of year you visit and to where, the heat can be just downright oppressive if you aren’t prepared.
The chances of getting heat stroke vary on the individual’s hydration level, activities, and age. The number one thing you can do to prevent heat illnesses is to stay hydrated! This is especially important if you are consuming alcoholic beverages and eating salty foods.
How to Avoid Heat Illnesses
- Drink plenty of water and electrolytes like sports drinks or my favorite, Liquid IV.
- Keep to the shade and wear a hat and sunglasses.
- Wear lightweight and loose light-colored clothing.
- Plan outdoor activities during mornings and evenings
Getting out of the sun, rehydrating, and a cold cloth on the head or around the neck are often remedy enough for heat exhaustion. Travelers with high blood pressure and the elderly are at highest risk. Don’t push yourself if you’re feeling too hot.
My daughters and I witnessed a man begin to seize as he was dining at the table next to us at an outdoor restraint in Karon beach. I identified what was happening and told the restaurant staff “heat stroke”, and they brought out a fan, cold cloths, and strong oil (liken to smelling salts) and the man thankfully stabilized. It’s good to know the signs of heat exhaustion so it can stop it prior to heat stroke.
Signs of Heat Exhaustion:
- Profuse sweating
- Headache
- Excessive thirst
- Dizziness and or nausea
- Mental confusion
Signs of Heat Stroke
- Lack of sweating.
- Body temperature rising to 104°F
- Slurred speech
- Rapid or fast breathing and heartbeat
- Seizures, coma
- Flushed or reddened skin
- Muscle weakness or cramps
- Loss of consciousness.
It’s always a good idea to know how to ask for an ambulance or emergency medical help in a foreign country. In the unfortunate case you or your travel companion is experiencing a medical emergency and/or need immediate medical assistance dial 191 from any Thai phone.
It’s also a really good idea to buy travel insurance to cover your entire trip from takeoff to return. A comprehensive travel insurance package that covers lost luggage, medical and dental emergencies, plus so much more, can be purchased through Generali Travel Insurance. This is who our family uses and knowing we have this protection really does create peace of mind. Check out Generali Travel Insurance before your next journey.
Travel Safe and Have a Good Time
Boosting your immunity and creating a healthy gut are super simple preventive measures to lesson the chances of illness. Aside from colds and stomach bugs, you also have to watch out for the less obvious dangers, like blisters and coral reef cuts (I’ve seen it happen numerous times). It’s a good idea to carry a small first aid kit with you on your adventures. There are pharmacies and 7-elevens everywhere throughout Thailand but it’s best to have a few things quickly at hand.
First-aid kit
- 1% hydrocortisone cream: relieve itchiness from heat rash and bug bites.
- Antihistamine: Same as above; reduce inflammation and can also buy you time if you’re having an allergic reaction
- Antibacterial ointments: use for any cut or scratch
- Antiseptic wound cleaner: same as above
- Bandages
- Diarrhea medicine: sometimes even the best preparation is not enough.
Conclusion
No one wants to get sick or injured on their vacation. Let’s face it, travelling across the world is not cheap! Whether you’ve saved up for years to enjoy a once in a lifetime trip, or you’re a frequent international traveler, spending days in bed instead of touring the country and eating amazing food, was not what we budgeted for.
Let me know if you have any questions or just want to share ideas or your travel stories. Feel free to email me at cyanne@bestdestinationsthailand.com or leave a comment below. Together, we can share our experiences or just learn from others. The world opens to those with knowledge.
All the best,
Cyanne