There’s nothing quite like the sound of health-woes—a raspy coughing fit, or the tingling sensation of a sneeze–to dampen that long-awaited holiday. You finally get to hit the switch on that out-of-office message—the final gesture!—only to find you’ve caught a cold days after commencing said trip. 

Maybe it’s the exotic food, or the sneezing neighbour seated next to you that got a little to close? Or perhaps it’s all the stale air circulating in your cabin. While these elements undoubtedly contribute, we thought we’d get to the bottom of this mystery once and for all and consult a doctor.

“The most likely reason is that we stop masquerading chronic stress and its impact on the body when on holiday,” determines GP and cosmetic physician, Dr Prasanthi Purusothaman.

“We finally have time to slow down and become cognisant of what is going on in the body. Memory bias means we have more time to be aware of sickness as it presents in the body compared to times where we are busy!” Dr. Purusothaman says that ‘leisure sickness’ is not proven and is considered a “theoretical” or “perceived phenomena,” adding, “there has been no large systematic study to show that people are more likely to fall ill when on holiday compared to during everyday life”.

So why is that we feel so? Well, there are few contributing factors…

Dr. Purusothaman says the pre-holiday build-up, the final rush to tie up any loose ends and knuckle down on the “increased workload and [the] accompanying stress and anxiety” can impact “immune function, specifically adrenaline and cortisol” which has adverse effects. Some studies even suggest that high stress states “can alter our perception of pain so that we don’t feel pain as much. “This high pain threshold subsides later on and therefore we note headaches or aches more so on holiday”. 

While holidaying, you’re also exposed to a higher volume of people, bacteria and viruses and humidity (“contrary to popular belief cold air itself does not cause illness” says Dr. Purusothaman, it’s the lack of humidity in the air that does that). Throw in the seasonality of your destination and you have the perfect mixer for a lack-lustre vacation. 

However, it’s not all doom-laden. With a little bit of mindful prep and some TLC before you say ‘bon voyage’, you’ll be happily dipping your toes into the sunlit Mediterranean sea or searching for the next best metropolitan bar in New York city. So, in the service of a friend. Here are some frequent flyer-worthy tips…

Time management gets the better of us all. We’ve all been there! But ensuring you “create a manageable schedule so that you aren’t frantically rushing to finish tasks or remembering to flag things whilst away” is important to keep the stress levels down. As Dr Purusothaman notes, you want to “have a measured wind down and finish” so you can really switch off when on annual leave.

‘You are what you eat’ is a saying for no small reason. “Eating for the most part a balanced diet that is rich in antioxidants and nutrients” will help “support a healthy gut microbiome and immune system,” says Dr Purusothaman. In the lead up to your travels, eat regular healthy meals at consistent times, to nourish yourself before you fly.

Oh and don’t forget those supplements you have hidden away! While they’re so easy to forget, you can opt for something like Vitable’s subscription offering.

Revenge bedtime procrastination is a real lurker! And more so when you keep adding to that endless to do list pre-flight. Ensuring that you are “reducing screen time” and “trying to adjust to time zones” is important support for your immune system before and during your travels. As Dr Prasnathi explains, “sleep deprivation may result in de-regulated immune responses”.

“Insufficient sleep makes it more likely to catch the common cold or the flu which is why people may find themselves with these illnesses on holiday.” Where appropriate, she recommends using melatonin in helping your body adjust to new time zones as they “can regulate the activation of the immune system”.

Gritty Pretty also loves the Meo Body Sleep Magnesium Spray! Spritz at the soles of your feet and on aching muscles then hit snooze.

The first thing we forgo in our day—or maybe week!—is exercise. “Don’t compromise on this, even if it is a walk, as exercise improves wellbeing, aids sleep and manages stress.”

Whether it be 15 minutes of Pilates at home, a quick walk around the block or an early morning swim–it’s the little consistent moments that can make a big difference. 

Who doesn’t love a nightcap on a Friday night, and thankfully we’re not here to burst your bubble. “Of course, a couple of indulgent nights here and there” are okay, says Dr Purusothaman, but remember that alcohol can impact sleep and immune function.

“The most common illnesses [caught] on holiday’s are traveller’s diarrhoea followed by upper respiratory tract infections,” says Dr Purusothaman. Most likely contracted via surfaces or close proximity, “carrying alcohol hand sanitising gel and wearing a mask when appropriate in crowded areas can mitigate your risk of contracting these.”

The Salt & Glow Pure spray on hand sanitiser is one of our favourites—formulated with sugar cane alcohol, tea tree and aloe vera to keep your hands moisturised it’s also great for spraying down any surfaces your hands might touch.