ASIA: With open international borders, many travellers are eager to explore new destinations. However, the risk of respiratory infections—such as influenza, pneumonia, and even COVID-19—remains a concern, especially in crowded spaces like airports, public transport, and popular tourist attractions.
Medical professionals emphasise that prevention is key to avoiding infections while travelling. This is reflected in expert insights featured in CNA Lifestyle, highlighting strategies such as vaccinations, proper mask usage, maintaining hygiene, and adopting a healthy lifestyle to strengthen immunity.
Here are the top expert-recommended strategies to safeguard your health while travelling.
Vaccinations: Your first line of defence
Before you embark on your journey, consult your healthcare provider about necessary vaccinations. The World Health Organization (WHO) strongly recommends that all travellers get their annual influenza vaccine, particularly those in high-risk groups such as young children, older adults, and individuals with chronic illnesses.
Similarly, the Committee to Advise on Tropical Medicine and Travel (CATMAT) in Canada advises all healthy travellers to receive the flu shot to minimise the risk of severe respiratory infections during travel. Depending on your destination, you may also need vaccines for other respiratory illnesses, such as pneumonia or COVID-19 boosters.
Mask up in crowded spaces
Despite the easing of global mask mandates, wearing a mask remains one of the most effective ways to prevent respiratory infections, particularly in high-risk environments such as airports, aeroplanes, trains, and buses.
The Mayo Clinic states that masks help protect against COVID-19, influenza, and other airborne infections, especially when social distancing is impossible. For better protection, travellers should consider wearing high-filtration masks such as N95 or KN95.
Maintain hand hygiene
Good hand hygiene is a simple yet highly effective way to reduce the spread of respiratory illnesses. The Indiana State Department of Health emphasises washing hands with soap and water for at least 20 seconds, particularly after using the restroom, before eating, and after coughing or sneezing.
If soap and water are unavailable, using an alcohol-based hand sanitiser with at least 60% alcohol is a suitable alternative. Keeping a pocket-sized sanitiser handy while travelling can be a lifesaver when soap and water are inaccessible.
Practise respiratory etiquette
Covering your mouth and nose when sneezing or coughing is a fundamental rule of respiratory hygiene. The California Department of Public Health (CDPH) stresses that using a tissue or the inside of your elbow to cover sneezes and coughs can prevent the spread of germs to others. Used tissues should be disposed of immediately, and hands should be washed or sanitised right after.
Ensure proper ventilation
The quality of the air you breathe plays a crucial role in infection prevention. Poorly ventilated areas can increase the risk of airborne diseases. The CDPH recommends improving indoor ventilation by opening windows and doors whenever possible, especially in crowded indoor settings.
Travellers staying in hotels or Airbnb should ensure their rooms have good air circulation. Portable air purifiers with HEPA filters can also help improve indoor air quality.
Stay hydrated and maintain a healthy diet
A strong immune system can help your body fight off infections. Drinking plenty of water keeps your respiratory tract hydrated, reducing irritation and infection susceptibility.
A balanced diet rich in vitamins and minerals, particularly Vitamin C and zinc, can enhance your immune defences. Nutritionists recommend eating fresh fruits and vegetables, lean proteins, and whole grains while travelling instead of relying on processed or fast foods.
Avoid close contact with sick individuals
Travelling often involves close interactions with strangers, whether in a crowded airport, a train compartment, or a tourist attraction. The Centres for Disease Control and Prevention (CDC) advises maintaining a safe distance from individuals displaying symptoms of illness, such as coughing, sneezing, or difficulty breathing.
Opt for window seats on flights and trains to minimise exposure to infected passengers. You can also reduce contact with germs by carrying sanitising wipes to clean your seat area, tray tables, and armrests.
Get enough sleep and manage stress
Lack of sleep and high-stress levels can weaken the immune system, making the body more susceptible to infections. Experts recommend sleeping at least 7–9 hours per night to maintain optimal health.
Travellers should also take short breaks during long journeys and engage in relaxation techniques such as deep breathing, meditation, or light stretching exercises to reduce stress.
Stay informed and prepared
Before travelling, always check your destination’s latest health advisories and travel restrictions. The CDC provides up-to-date guidelines on preventing respiratory illnesses during travel.
Packing essential travel health items, including masks, hand sanitisers, disinfectant wipes, and any necessary medications, can also help prevent unexpected health concerns during your trip.
While the excitement of travel is undeniable, staying healthy should always be a priority. By following these expert-backed strategies—getting vaccinated, wearing masks, practising hand hygiene, ensuring proper ventilation, eating well, and staying informed—you can enjoy your journey while minimising the risk of respiratory infections.