Before Traveling
#travel_healthy
We recommend that you see a doctor 4-6 weeks before you travel
Especially:
  1. Pregnant women 
  2. People with chronic diseases 
  3. People with physical disabilities
Some countries require special vaccinations, consult your doctor
​Travel Kit
First Aid
Disinfectants
Sunscreen
Insect repellent
Anti-allergic drugs

You can visit travel clinics in health centers

How do you prepare your travel bag?
• Bring an alcohol sanitizer.
• Bring extra masks.
• Prepare enough snacks.
• Prepare single-use food items.
• Prepare special personal tools (pillow or neck rest - blanket).

For Healthy Travel
• Ensure safety of food and drink to avoid gastroenteritis.
• Use a sunscreen with an ultraviolet protection factor (SPF 15).
• Wash your hands regularly and use hand sanitizer to prevent insects and mosquitoes. Use insect repellent when necessary.

Traveling with Kids
  • Prepare suitable clothes for the child according to weather
  • ​Allocate a special place for the child and prepare it in the plane or car...
  • To relieve ear pain, the child can be breastfed or chew gum 
Why does ear pressure occur in an airplane?
Ear pressure is a temporary discomfort in the ear during the flight and occurs due to rapid change in air altitude, which raises the air pressure inside the plane.
Symptoms:
  • Blockage and tinnitus in the ear
  • Discomfort or pain deep inside the ear 
  • Vertigo
Prevention:
  • Frequent yawning
  • ​Chewing and swallowing during take-off and landing
  • Avoid sleeping during take-off and landing
  • Do not travel by plane if you have sinusitis or nasal congestion
  • Use earplugs to slowly equalize pressure
  • Use decongestants at least 30 minutes before travel
Venous thrombosis during travel
It is the formation of a blood clot in the leg veins
It is more likely to occur on long trips (4 hours or more).
How do you protect yourself?
  • Movement continuously every hour
  • Drink more
  • water and fluids
Wear comfortable clothes
What are the risk factors?
  • A previous venous thrombosis
  • Pregnancy and Birth
  • Genetic tendency to clot
  • Advanced in age 
  • Obesity
If you have one of these factors, consult your doctor before traveling to take appropriate precautions for your condition
 
Tanning Risks
Skin discoloration (Tanning)
The skin's reaction to exposure to ultraviolet (UV) radiation, as it increases the production of melanin pigment in an attempt to protect the skin from damage.

Is it safe?
Tanning is not safe whether it's due to exposure to ultraviolet rays from the sun, salon tanning beds, or using fake tanning products. Skin discoloration is a sign of skin damage.

What are the risks of tanning?
  • Skin cancer
  • Eye cancer
  • Damage to the eyes
  • Premature aging
  • Inhibiting the body's immune system and the skin's natural defenses
  • Allergic and itchy rash
  • It is important to avoid all types of tanning and adhere to sun protection measures, such as:
  • Use a sunscreen with a protection factor of 15 or higher, and reapply it every two hours.
  • Stay in the shade or use an umbrella
  • Wear long-sleeved shirts and long pants if possible,
  • Wear a hat with a brim that covers the face, ears and the back of the neck.
  • Wear sunglasses
A Myth or Fact:
The Myth:
Increasing the production of melanin pigment in the skin protects the skin from sunburn.
The fact:
Getting a tan will not protect your skin from sunburn or other skin damage. Where the extra melanin from tanning provides an SPF of about 2 to 4; This is well below the recommended minimum of 15.
The Myth:
Tanning beds are safer than sun exposure.
The fact:
Conversely, using a tanning bed may be more harmful than getting a tan.
It depends on many factors such as:
  • The magnitude of UV rays from a tanning bed
  • Frequency of using the tanning bed
  • The length of the lying down sessions
  • Skin type - whether it is light or dark
  • The age
Long air flying disorders
Disorder in long air flight (Jet Lag)
One of the circadian rhythm sleep disorders occurs when your internal clock (the body's biological clock) does not match the day-night cycle in the time zone you are in; As a result of sudden travel across different time zones.

Most common symptoms include:
  • Difficulty sleeping or waking up.
  • Daytime sleepiness.
  • Impaired thinking or problems with attention or memory.
  • Physical fatigue and affected physical performance, especially for traveling athletes.
  • Changes in mood or nervousness.
  • Digestive disorder.
To prevent or reduce jet lag you must quickly realign your circadian rhythm to synchronize with the time zone of your destination, by:

Before traveling
  • Try to travel to your destination at least two days before any important events, to give your body time to adjust.
  • If you are traveling to a western country, go to bed an hour or two later than usual.
  • If you are traveling to an eastern country, go to bed an hour or two earlier than usual.
During traveling
  • Eat small meals to avoid stomach pain or other problems.
  • Stay in well-lit areas during the day.
  • ​Take caffeine and exercise, to stay alert throughout the day, and avoid it in the evening, drink a lot of water.
  • If you feel sleepy during the day, take a short nap, no longer than 15-20 minutes, while continuing to sleep at night.
  • Take any sleep aids as directed by your healthcare provider to help you sleep at night.
Traveler's diarrhea
Traveler's diarrhea is a digestive disorder that usually causes diarrhea and abdominal cramps. It is caused by eating contaminated food or drinking contaminated water.
To reduce the risk of developing (traveler's diarrhea), one must be careful with what a person eats and drinks while traveling. It will likely resolve without treatment.

Methods of prevention:
  • Avoid eating food sellers who sell food on the street.
  • Avoid dairy products.
  • Avoid raw or undercooked meat, fish and shellfish.
  • Stay away from moist foods at room temperature, such as sauces.
  • Eat foods that are well cooked and served hot.
  • Stick to fruits and vegetables that can be peeled, such as: bananas and oranges.
  • Stay away from salads and fruits that cannot be peeled, such as: grapes and berries.
  • Avoid unsterilized water - from the tap, well or stream.
  • Drink canned or packaged drinks in their original packaging.
  • Avoid swimming in water that may be contaminated.
  • Keep the mouth closed while showering.
  • Wash hands with soap and water.
Its control:
  • Drink plenty of fluids Because diarrhea makes a person lose a lot of fluids, it must be compensated by drinking fluids. Oral rehydration solution - available online or at pharmacies in developing countries - can be used to replace fluids.
  • Take over-the-counter medications Many medications can be bought, over the counter, to treat the symptoms of diarrhea. These medications reduce the frequency of needing to use the bathroom, and may make it easier for a person to board a bus or plane while waiting for the antibiotic to take effect.
  • Take antibiotics only if needed
The doctor may give antibiotics to treat traveler's diarrhea, but they are only used for severe cases. If severe diarrhea appears shortly after returning from travel, it is necessary to consult a doctor and order stool tests so that the person can know the appropriate antibiotic for him.

​Summer Sports
  • Bike riding
  • Ground tennis / table tennis
  • Football
  • Basketball
  • Volleyball
  • Running
  • Swimming
  • Jet ski ride
Healthy summer tips:
  • Move more, sit less! Do at least 150 minutes of aerobic exercise each week.
  • Apply sunscreen and use insect repellent spray.
  • Eat healthy food, more fruits and vegetables.
  • Choose your drinks wisely, stay away from sweetened and processed drinks.
  • Add fruit slices to water, drink a refreshing drink low in calories in summer.
  • Take a cold shower to refresh your body from the summer heat.
Tips for a healthy summer with your child
Physical activity
  • Help your child get 60 minutes of physical activity every day! Through motor games such as riding a bike or a running competition and many other appropriate activities.
  • After a fun day of play, help your baby relax and get a good night's sleep.
Nutrition 
  • It is important for your child's health to get enough water each day to maintain normal temperature, protect the spinal cord and other sensitive tissues, and get rid of waste through urination, sweating and bowel movements.
  • Take care of your child's proper nutrition, replace junk food in your pantry and fridge (soft drinks, potato chips, greasy frozen foods) with healthy items such as: fruits, vegetables, whole grains, and healthy proteins.
  • Get your child to start eating breakfast. The breakfast should provide approximately a third of the essential nutrients your child needs for proper growth and development, such as: iron, calcium and protein.
Establish a summer vacation routine
  • Consider enrolling your child in summer camp, swimming lessons, or enrolling in a children's activity club.
  • Reduce the time sitting in front of screens
  • If your child sits in front of screens a lot, start gradually to reduce the hours he sits in front of screens, be realistic.
  • Spend time with your child, talking and playing with him.
  • Make a law that family meals be without devices.
  • Let him play outdoors. Because this enhances his physical health and lives his childhood properly.



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