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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My general advice for anyone packing for a trip is to only take things that you know you will use or need, but there is one item you should always pack and hope that you never have to use it: A medical kit.

You can buy medical kits from retail stores like Target or adventure stores like REI, but the best medical kit is designed by you to meet your specific health needs, your destination and your type of travel. However, there are some things that every travel medical kit should have, including the following items:

Pills and Medications:

Prescription medication — Because the availability of your prescription is unknown in other parts of the world, you should carry enough of any of your personal medications to last for the duration of your trip. These are supposed to be left in their original containers with your name and dosage clearly labeled on them, but I often mix pills and have never had a problem with it. Nonetheless, this will depend on what countries you are entering, so contact the consulate or embassy of the destination country prior to travel if you think there might be any issues.

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In most developing nations around the world, it is not only common but expected that you bargain for items when you want to make a purchase. Many Westerners are turned off by the idea of having to negotiate a price — after all, why wouldn’t someone just toss a sticker on something with the asking price? — but the fact of the matter is that, in many parts of the world, bargaining is a way of life. So how can you navigate your way through the tricky shopping world of negotiation? Here are a few tips that will ensure you pay a reasonable price for market goods or fun souvenirs without insulting the local shopkeepers.

Shop around.
Most markets have dozens if not hundreds of booths and tiny shops selling trinkets, foodstuffs, clothing, spices and other items. Don’t just stop in the first shop and start buying. There are likely to be many other shops selling the same things or items that are similar but in different colors or sizes. Keep in mind which booths are selling items you are interested in, but shop around before settling on where you will buy your items. While you shop, get a feel for the shopkeepers and listen to other people negotiate with them. Who drives a hard bargain and who seems to be willing to make a deal?

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