Your long-awaited vacation is finally here, and you’re ready to relax and enjoy yourself, when suddenly... boom! Right on your first day off, your body decides to go on strike. Headaches, runny nose, extreme fatigue... is it just bad luck, or is there a scientific explanation? We’ll help you figure out what’s myth and what’s fact, and give you some tips on how to make the most of your well-deserved break.
If you feel like you always get sick on vacation, it’s not just your imagination. This phenomenon, known as leisure sickness, affects around 3% of the population, according to a Dutch study. The most common symptoms? Headaches, persistent fatigue, nausea, muscle pain, and sometimes even a slight cold.
It’s not a true illness in the medical sense, but rather your body’s response to a sudden change in pace. When life is hectic, your body runs on stress hormones such as cortisol. These hormones can temporarily mask signs of fatigue. When the pressure suddenly lifts, your immune system has to readjust, which can make you temporarily more vulnerable.
According to a Dutch study, leisure sickness affects around 3% of the population. Of the men who took part in the study, 3.6% said they had experienced this phenomenon on weekends, and 3.2% on vacations. Of the women who took part in the study, 2.7% said they had experienced this phenomenon on weekends, and 3.2% on vacations.
Work and everyday obligations sometimes need to give way to activities that promote rest and well-being. But be careful: A combination of factors can come together to turn what should be a relaxing break into a visit to your pharmacist.
It’s kind of ironic when you think about it: Chronic stress weakens your immune system, but a bout of intense stress can actually give it a temporary boost. When you go from marathon mode to beach mode without a transition, your body loses its bearings. Studies show that the risk of migraine increases considerably in the hours following a marked drop in stress levels. This change causes a sudden decrease in the stress hormone known as cortisol, making the immune system more vulnerable to infection.
We’ve all done it before: sacrificing a few hours of sleep to tie up loose ends at work before leaving for a vacation. Bad news! According to studies, sleeping six hours or less a night quadruples your risk of catching a cold after being exposed to a virus. You arrive on vacation in an already weakened state, and your body presents you with the bill.
Your internal biological clock doesn’t just regulate your sleep; it also oversees your immune system. Jet lag or even just a simple change in your bedtime can cause intense fatigue and weaken your natural defenses.
Travel is synonymous with germ exposure. Between crowded airports, hotel buffets, and local water, your body will be faced with all sorts of infectious agents to which it is not accustomed. It’s perfectly normal, but it takes some getting used to. Be careful, and remember that good hygiene can reduce the risk of infection.
Recycled air on board airplanes is often accused of being a breeding ground for germs. In fact, most modern aircraft are equipped with high efficiency particulate air (HEPA) filters, similar to those used in hospitals, which eliminate the vast majority of viruses and bacteria. The main culprit is actually the extremely dry air (around 10% to 20% humidity), which dries out the mucous membranes of the nose and throat, our first line of defense against pathogens. Add to this the proximity of hundreds of other passengers, and the risk of transmission increases.
We all know someone who routinely falls sick as soon as they go on vacation. Far from being a myth, this phenomenon is particularly known for affecting travelers in the form of traveler's diarrhea—a problem that affects anywhere from 30% to 70% of people during a two-week vacation, depending on the destination.
Good preparation is key to putting the odds in your favour. Think of your vacation as a marathon: you wouldn’t head to the starting line without doing some training first. It’s important to set goals for yourself.
Your first step should be to consult a health care professional. Booking a travel health consultation at Brunet is the perfect way to learn more about your destination, received personalized advice, check that your vaccinations are up to date, and obtain prescriptions for any necessary medications (preventive medicine for malaria, treatment for traveller’s diarrhea, etc.).
Start going to bed and getting up at regular times. If you’re traveling to a far-off destination, we can advise you on strategies to beat jet lag. This is also the time to focus on eating a balanced diet to prepare your digestive system.
Drink plenty of water and moderate your alcohol intake. Check your travel insurance and make a note of any nearby medical facilities at your destination. We can help you with this.
Once you arrive at your destination, here are a few simple tips to keep you healthy.
Try to get between 7 and 9 hours of sleep a night and keep as regular a schedule as possible, especially during the first few days of your trip.
Don’t overload your schedule as soon as you arrive. Give your body time to adapt. A leisurely walk is a better choice than a sightseeing marathon on the first day.
Frequent hand washing with soap and water (or an alcohol-based disinfectant) is one of the most effective ways of preventing respiratory and digestive infections. Be careful what you eat and drink, and follow any health recommendations for your destination. When in doubt, opt for food that has been cooked, boiled, or peeled.
Drink water regularly during your flight. A saline nasal spray can help keep your mucous membranes hydrated. If you wear contact lenses, switch to glasses while you’re in the air.
Good sun protection is essential. You should also be aware that certain medications can make the skin more sensitive to the sun (photosensitization).
The sun: friend or foe of your immune system?
The sun helps your body produce vitamin D, which is essential for a healthy immune system. But beware: excessive exposure does more harm than good. A sunburn puts stress on your body just like any other burn. It’s important to protect yourself!
A simple post-stress “let down” often comes with mild headaches and fatigue, but no fever. It usually improves in a day or two, with rest.
A true infection is accompanied by fever, productive cough, and/or severe digestive symptoms lasting more than three days. If you’re dealing with the latter, you should seek medical advice.
Some sectors of the population need to be especially careful.
You deserve to be in top form so you can get the most of your vacation. With a little preparation and the right reflexes, you can prevent your body from letting you down when you’re trying to relax. Come and see us before you go. We’ve got all the tips you need to make the most of your well-deserved break.
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