Physical Health Abroad

• Band-Aids, bandages, elastic bandages, tape 

• Antibiotic Ointment

• Insect Repellent (containing DEET)

• Antiseptic Wipes

• Sunscreen or Sunblock

• Thermometer

• Tweezers, Fingernail Clippers

• Cleansing Towelettes (i.e. Wet Ones) 

• Aspirin and/or Tylenol or Ibuprofen (Advil)

  • Vitamins (you may not be able to maintain your regular diet) 

  • Antidiarrheal (Pepto Bismol tablets, Imodium AD)

  • Antacid (Maalox, Gelusil)

  • Motion Sickness Medication (Dramamine) 

  • Cough and Cold Medication (Antihistamine/Decongestant) 

  • Anti-itch Cream (Hydrocortisone cream) 

Keep all drugs in original containers so as not to cause problems going through customs, and have them in your carry-on bag to avoid losing important medications. 

Do not plan to buy any health items while traveling. Name brands, familiar medications and supplies may not be available, and equivalents may be difficult to find.

Insect-Borne Illness 

If you go anywhere in the developing world, you may be exposed to malaria. The disease is spread to humans through the bite of a mosquito. Your physician can prescribe medication that will help prevent malaria. You can also take measures to protect yourself against the mosquito that carries the disease. Since this species is a night-feeder, you should stay in well-screened areas after dusk, and sleep under mosquito netting. Wear clothing that covers your arms and legs and use mosquito repellent on exposed skin and under thin clothing. 

Respiratory Illness 

Asthma sufferers should ask about pollution/smog conditions in the host country/city. A contagious respiratory disease to be aware of is Tuberculosis (TB). The incidence of TB varies from region to region. It is recommended that visitors to high-prevalence areas have a TB test three months after you return (Bethel Health Services will provide this service free of charge). 

Water and Food-Borne Illness 

Watching what you eat and drink can help you stay healthy while you are abroad. Contaminated food and drink are the major sources of stomach or intestinal illness while traveling. Intestinal problems due to poor sanitation are found in far greater numbers outside the United States and other industrialized nations. 

Food 

Food should be selected with care. Any raw food could be contaminated, particularly in areas of poor sanitation. Foods of particular concern include salads, uncooked vegetables, and fruit, unpasteurized milk and milk products, raw meat, and shellfish. If you peel fruit yourself, it is generally safe. Food that has been cooked and is still hot is generally safe.

Avoid: 

-Milk and other dairy products 

-Raw shellfish 

-Raw vegetables, fish, meat or fruit (okay if you peel yourself) 

-Foods bought from street vendors

Water 

-Stick to beverages made with boiled water, like coffee or tea 

-Drink carbonated beverages in cans or bottles 

-Avoid bottled water unless it is a brand name (like Perrier) 

-Drink only from clean containers 

-Wipe clean and dry the area of a can or bottle that will touch your mouth 

-Avoid using ice 

-Avoid brushing your teeth with tap water

-Clean off any part of a beverage container that may come in contact with your mouth 

-In hot climates, carry a bottle of safe water and drink often to avoid dehydration 

Treatment of Water 

If you are unsure about the water, make it safe for drinking using one of the following methods: 

-Boil water vigorously for at least ten minutes. Let it cool at room temperature. Do not add ice. Add a pinch of salt or pour water from one container to another to improve the taste. 

-Purify water by adding two to five drops of chlorine bleach or tincture of iodine to one quart or liter of clear water and ten drops per quart or liter of cold or cloudy water. Let it stand for thirty minutes before using. Do not add ice. 

-Insert chlorination tablets (like Halazone) into water 

-If you have no other reliable source of drinking water, the hot water tap is usually safe - if the water is uncomfortably hot to the touch. Let the water cool to room temperature. Do not add ice. 

Source for information in this section: U.S. Government Center for Disease Control and Prevention, www.cdc.gov/travel/

Jet Lag is the process of adjusting to the difference in time at the new location. Here are a few simple tips to incorporate on the airplane to help you avoid jet lag:

-Drink liquids to avoid dehydration. Water and fruit juices are best. Avoid coffee, soft drinks, and other caffeinated beverages. 

-Exercise. Stretch during your flight. Walk around the aisles. If you have long legs, call the airline ahead of time to request a bulkhead row, aisle seat, or seat next to the emergency exit (which often will have extra leg room).  

-Try to sleep during the flight. If the seat adjacent to yours is empty, lift up the armrest and stretch out. 

-Change your watch to the new time as your flight departs. Attempt to adjust your body’s schedule by eating meals and sleeping when you would on the new time. 

-Upon arrival, adjust your body to the local time as soon as possible. If  you arrive in the morning, attempt to stay awake until a usual  bedtime at night. If you arrive later in the evening, force yourself to go to sleep early. If you get a regular night’s sleep within the first day, you will have a better chance of waking at the normal time the following morning. Try to establish a regular sleeping pattern as soon as possible.

The typical symptoms of traveler’s diarrhea (TD) are diarrhea, nausea, bloating, urgency, and malaise. TD usually lasts from three to seven days. It is rarely life threatening. Areas of high risk include the developing countries of Africa (Central, East, North, Southern, and West), the Middle East, and Central America. The risk of infection varies by type of eating establishment the traveler visits—from low risk in private homes to high risk for food from street vendors.

The best way to prevent TD is by paying attention to choice of food and beverage. Avoid dairy products and all beverages that contain water of questionable quality.

For treatment, oral fluids should be administered to sufferers of diarrhea. Fruit juices, soft drinks (preferably without caffeine), and salted crackers are advised. For severe dehydration, the use of an oral rehydration solution is advised – consult a physician. Most episodes of TD resolve in a few days. Travelers should seek medical help if diarrhea is severe, bloody, or does not resolve in a few days or if it is accompanied by fever and chills or if the traveler is unable to keep fluids intake up and becomes dehydrated. 

Follow Up 

If you do pick up an infection while you are abroad (whether viral, bacterial, or parasitic) you will probably become ill within six weeks after you return. Some diseases, such as malaria, may not show up until six months later. If you become ill, tell your physician what countries you visited and when. If your physician is experienced with health conditions overseas, contact one of the public health resources listed under “Local Travel Clinics”. 

To protect your health when temperatures are extremely high, remember to keep cool and use common sense. The following tips are important: 

Drink Plenty of Fluid: Increase your fluid intake regardless of your activity level. During heavy exercise in a hot environment, drink two to four glasses of cool fluids each hour. Drink more liquid than your thirst indicates. Avoid very cold beverages because they can cause stomach cramps. 

Replace Salt and Minerals: Heavy sweating removes salt and minerals from the body. These are necessary for your body and must be replaced. The easiest and safest way to replace salt and minerals is through your diet. Drink fruit juice or sports beverages during exercise or any work in the heat. Do not take salt tablets unless directed by your doctor. If you are on a low-salt diet, ask your doctor before changing what you eat or drink – especially before drinking a sports beverage. 

Wear Appropriate Clothing and Sunscreen: Choose lightweight, light-colored, loose fitting clothing. In the hot sun, a wide-brimmed hat will provide shade and keep the head cool. Sunburn affects your body’s ability to cool itself and causes a loss of body fluids. It also causes pain and damage to skin. Select SPF 15 or higher to protect yourself adequately.

Remember these tips when treating sunburn: 

-avoid repeated exposure 

-apply cold compresses or immerse the sunburned area in cool water 

-apply moisturizing lotion to the affected areas; do not use salve, butter, or ointment 

-do not break blisters 

Pace Yourself: If you are not accustomed to working or exercising in a hot environment, start slowly and pick up the pace gradually. If the exertion in the heat makes your heart pound and leaves you gasping for breath, STOP all activity, get into a cool area, or at least in the shade, and rest, especially if you become lightheaded, confused, weak, or faint. Try to plan your activities so that you are outdoors either before noon or in the evening. While outdoors, rest frequently in a shady area. Resting periodically will give your body’s thermostat a chance to recover. 

Mental and Emotional Health: If you are undergoing therapy for anxiety, depression, an eating disorder, or another issue, please discuss this with the International Studies staff and your mental health practitioner. Connect with a resource person and/or clinic abroad before you go for personalized care. 

Specific Conditions: If you have a specific health condition, be able to explain your condition (including your history with it) and how you are being treated for it. This is important if you experience problems while traveling. 

Dental Concerns: A dental check-up prior to travel is recommended. Not all problems are preventable, but the loss of a filling is just one example of a preventable problem that could greatly disrupt travel. 

Tattoos and Piercings: This is a dangerous practice overseas, as individuals or stores may not be subject to any type of government regulation. In addition, in areas where there is a high-risk of blood-borne diseases (Hepatitis B and C, HIV) danger is heightened. 

Shoes: Never go barefoot. Carefully select shoes according to the activities planned. Plan ahead to avoid blisters and sore feet. 

Swimming: Fresh water pools, lakes and rivers could be seriously contaminated. Use them with caution, if at all.

Clothes: Clothing should be comfortable and appropriate for the expected weather conditions. Be sensitive to culturally appropriate ways of dressing. Females may need to wear skirts and males may need to wear long slacks. Ask your program provider or the International Studies Office for information on dress. 

Eyewear: If you wear prescription glasses or contacts, take along your prescription and possibly extra pair. For longer programs, bring extra saline and special cleaning solutions. Some areas may be too dusty or smoggy to wear contact lenses. 

Sunscreen: Use sunscreen or sunblock – even on short outings in tropical areas or high altitudes. Protect your feet as well. Use a hat or umbrella when the sun is the strongest.

Sleep: Get adequate amounts of sleep. Adjust your schedule to the new time (if you have changed time zones) as quickly as possible.