transportation     Jetting off for spring break? Planning a summer getaway?

Whether you’ll be hitting the road or the taking to the sky, don’t leave your health behind. Here’s some good advice for staying well on your next vacation:

Brown Bag It. Food on planes and at highway rest stops can be full of unhealthy salt and fats. Consider taking along foods like unsalted nuts, light string cheese, cut-up fruit and vegetables and lean heroes or wraps. Add a few treats, like Uncle Wally’s individually wrapped muffins.

Hydrate. Airplanes have extremely dry air. Drink lots of water to avoid dehydration, boost your immune system and simply feel better (it also helps combat jet lag). You can buy bottled water for the plane after passing through airport security. Avoid alcohol and caffeine, which are dehydrating. On a road trip, modest amounts of caffeine can help a driver stay alert; too much can make you jittery.

Move Around. Avoid dangerous blood clots by walking at least once an hour – whether on a plane or at a roadside rest stop. Also, try to stretch every once in a while, contracting the muscles in your legs to get blood flowing (if driving, it’s safest to do this when the car is stopped).

Carry Medications. Before flying, pack any important medications in your carry-on bag, keeping them in their original pharmacy containers. Checked luggage has been known to get lost. Also consider: headache medicine, antacids and motion-sickness pills.

Nix Nausea. If you’re prone to air sickness, ask for a window seat over the wing. To avoid carsickness: sit in the front seat, don’t read, get some fresh air and stare at a spot on the horizon. Medications can prevent motion sickness, but drivers should be aware they can cause drowsiness.

Exercise. Staying active during your trip helps you fight both jet lag and vacation weight gain.

SOURCE: Delta Airlines, FamilyDoctor.Org, EverydayHealth.Com, MedicineNet.Com