Traveling is the opposite of maintaining a normal routine. We sleep in strange places, eat new foods (possibly at bizarre times of the day) and immerse ourselves in new places surrounded by new experiences. Our senses are heightened and we’re aware of what’s going on around us more so than if we’d stayed home.

Let’s face it: Travel can be exhausting and because it can take a lot of effort, it puts stress on the body. Increased levels of stress can be good in small doses, but constant, high-stress situations leave the immune system weak, and the chances for getting sick increase.

The last thing you want to do on your well-deserved vacation is suffer through a sore throat or deal with a runny nose. You don’t have to … if you proactively do things to stay healthy when you travel:

Eat well. By all means, you should indulge in a flaky pastry for breakfast in Paris, enjoy the street food in Morocco and melt into the rich cheeses of Switzerland, but try to keep at least a small amount of nutritional balance in your diet. Seek out fruits and vegetables that provide the nutrients and vitamins your body needs to ward of germs and stay healthy, and don’t eat a lot of food just because it’s placed in front of you. If you have a long day of travel or are away from a city center, carry a healthy snack with you so you don’t overindulge once dinnertime rolls around.

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