Tips for Staying Healthy During the Holiday Travel Season

This winter is set to be the busiest holiday travel period ever, with the number of air travelers expected to reach—and exceed—pre-pandemic levels at Transportation Security Administration (TSA) checkpoints. Unfortunately, this busy travel time overlaps with the peak of cold, flu, COVID, and RSV cases.

“We are seeing a rise in illnesses, and this trend is likely to intensify in the coming weeks,” states Dr. Katelyn Jetelina, an epidemiologist advising the White House and the U.S. Centers for Disease Control and Prevention (CDC), in her December 19 newsletter “Your Local Epidemiologist.”

Dr. Jetelina advises, “To enhance your chances of staying healthy this holiday season, now is the time to take precautions—wear masks indoors, ensure good ventilation, and definitely get vaccinated if you haven't already. If you're unwell, please do your holiday shopping online. We can reduce illness to maximize family time this season.”

Recently, the CDC released a statement regarding the current landscape of respiratory illnesses in the U.S. The agency noted that “this season, illnesses have emerged later than usual, reverting to patterns typically observed before the COVID-19 pandemic. This suggests that the peak of respiratory illness activity is likely still ahead.”

The CDC reports a current rise in COVID-19 hospitalizations, along with an increase in multisystem inflammatory syndrome in children (MIS-C) related to COVID-19. Influenza and RSV activity are also on the upswing, according to the agency.

For those diving into the holiday travel rush, the surge in virus activity presents two primary health concerns. Firstly, there's the risk of falling ill before or during a trip, which could disrupt travel plans, potentially leading to cancellations or forcing travelers to spend their vacation feeling unwell.

Secondly, there's the worry of transmitting illness to others. The holidays often see many travelers reuniting with friends and family, and, similar to the pandemic years, infectious disease experts are particularly concerned about the risks to vulnerable groups, including the elderly and immunocompromised individuals.

The silver lining is that we have numerous tools at our disposal to reduce transmission, many of which we developed during the pandemic. We can also prepare our immune systems for success before the holiday travel season. The CDC provides several recommendations to boost our body's natural defenses.

Ways to Boost Your Immunity

• Choose nutritious foods: Cut back on saturated fats, cholesterol, sodium, and sugars.
• Stay active and manage your stress: Regular physical activity offers numerous health advantages and can enhance immunity by alleviating stress and anxiety.
• Prioritize quality sleep: The CDC states that “sleep deprivation can harm various aspects of the immune system,” which may “result in a range of disorders.”
• Refrain from smoking and limit alcohol intake: Both habits can impair the body's ability to combat illnesses.

Tips for Staying Healthy This Holiday Season

Beyond supporting our immune system, here are some steps travelers can take this holiday season to enhance their chances of enjoying healthy trips and gatherings.

Get your flu vaccine and updated COVID booster

Due to the “rise in respiratory disease activity across multiple pathogens, including flu, SARS-CoV-2, and RSV,” the CDC is urging everyone to receive their flu, RSV, and updated COVID vaccines, according to a December 14 health advisory.

“By getting vaccinated, you and your loved ones will stay healthy through the holiday season and into the new year. Higher vaccination rates can reduce hospitalizations and save lives,” the CDC recently emphasized.

The CDC also noted, “Vaccination is crucial for those at higher risk of severe illness from respiratory diseases, including children, older adults, individuals with underlying conditions, and pregnant women.”

Wear a mask while traveling

Although masks are no longer mandatory on trains, planes, or in airports and transport hubs, those wishing to protect themselves from circulating viruses are encouraged by experts to keep wearing masks in these environments.

“You never know who you’ll be seated next to on a flight. That mild cough could be just allergies, or it might signal COVID, RSV, or influenza. The uncertainty is there, and you’ll be next to them for a significant time,” states Dr. Dean Blumberg, chief of pediatric infectious disease at UC Davis Children’s Hospital.

“I prefer to avoid getting sick,” Dr. Blumberg adds. “That's why it's crucial for those who truly want to maintain their health and minimize risk to continue wearing masks.”

The CDC states that “traveling exposes you to people from various locations where viruses are prevalent. Utilizing public transport and being in transportation hubs like airports can involve extended periods in crowded or poorly ventilated areas, increasing your risk of respiratory diseases.”

Additionally, the CDC recommends that wearing a mask while traveling can safeguard others who may be more at risk, such as infants under 6 months, seniors over 65, and individuals with compromised immune systems.

Minimize your risks (and the risks you present to others) before you travel

To enhance your chances of departing in good health and safeguarding vulnerable friends or family during holiday gatherings, one effective strategy is to be particularly cautious in the days and weeks leading up to your trip.

Dr. Jetelina stresses that for holiday travel, her focus is “intensely on those aged 65 and older. If we're visiting grandpa, we'll take extra precautions the week prior—wearing masks everywhere, conducting cadence antigen tests, and doing everything possible to disrupt the transmission chain for these older individuals. This applies not only to COVID but also to flu and RSV.”

Utilize those at-home COVID tests

The holiday season is an ideal time to retrieve those COVID home tests you've stored (just ensure they’re not expired). Epidemiologists recommend using them before you head out and taking a few with you while traveling. Although not infallible, they serve as a valuable tool in our COVID detection arsenal. Dr. Jetelina suggests testing two days prior to departure and again on the morning of any event or gathering, like Christmas dinner or New Year’s Eve.

Enjoy the great outdoors

Fresh air and good ventilation are essential when aiming to minimize transmission risks. Before traveling, epidemiologists suggest avoiding crowded indoor areas entirely or wearing masks when indoors, such as at the grocery store. If the weather allows for it, hosting meals or gatherings outside is another effective way to lower risk.

Stay adaptable with your travel plans

Regardless of our precautions, there remains a chance of falling ill before, during, or after travel. Thus, it's wise to be ready to cancel or modify plans at a moment's notice. Accepting this possibility and having safety measures in place is preferable to simply hoping for the best.

Prepare a contingency plan for potential cancellations and consider what to do if you find yourself stuck at your destination for additional days due to COVID or a severe flu. Depending on the trip's complexity, explore adding Cancel For Any Reason coverage to your travel insurance. This can help recoup some losses if you need to cancel last minute due to illness. Most major U.S. airlines have waived change fees for all but Basic Economy fares, so if you must cancel, you can use your flight cost as credit for future travels when you're feeling better.

This article was initially published in November 2022 and was updated on December 19, 2023, to reflect the latest information.