Jet lag is one of the great scourges of international travel – it can knock you for a loop when you cross multiple time zones. Typically, you just deal with it and get over it in a couple of days.

Now, a new study from Europe gives us some more understanding about jet lag, including the notion that jet lag really doesn’t have anything to do with traveling. Rather, it’s about screwing up your body clock and sleeping at the wrong times. When you think about it, this makes sense – we already knew that it isn’t the traveling piece of the equation that was making you feel so out of sorts; it’s the fact that suddenly your circadian rhythms are out of whack and your body thinks that it’s 2 a.m. when you’re out on the street, looking for a late breakfast.

So, yes it’s possible to be jet-lagged when you aren’t even traveling if you don’t have a relatively set sleep schedule. Researchers at the University of Munich call it “social jet lag” and – this is important – say that messing with your sleep rhythms is a contributing factor to obesity. The researchers say chronically sleep-deprived people are more likely to overeat and drink alcohol and caffeine.

And so, if you’re a frequent traveler, this new study is one more reason to pay extra attention to getting the proper rest when you’re on the road. Here are some tips for combatting jet lag, whether you’re on the road or just chilling at home:

• Have a regular bedtime. You should go to sleep and wake up at roughly the same time each day. When traveling across five or six time zones, this might not be possible, but you should try to sync them up as closely as possible. This does not mean you need to excuse yourself for the evening at 4 in the afternoon in London.
• Work up to it. Get up and go to bed earlier several days before an eastward trip. Get up and go to bed later for a westward trip. 
• Drink plenty of liquids, preferably water, during the flight.
• Stay away from excessive caffeine, alcohol and tobacco on the flight and during your stay. 
• Get some sun. Spending time outside at your destination will help reset your internal clock.
• Get some exercise. Even a quick 20 minute workout during the day will help you sleep at night. Just make sure it’s at least five hours before you hit the sack.

Photo by Gin Fizz.

The global economy remains shaky, Europe can be considered to be in a state of flux and there are plenty of people who still obsess over their perceptions of the inconvenience of air travel, but apparently that’s not going to keep many people at home this summer. A new report from the trade group Airlines For America forecasts that this will be a record-breaking summer for Americans traveling internationally. According to the report, 26.8 million passengers will travel on international flights from U.S. airlines this summer, which would surpass last year’s record by about half a million. The group cites fairly stable airfares as a significant reason why global travel is expected to be so robust.

So, it means those flights will be crowded this summer.

With that in mind, here are some other appropriate links from the week, which hopefully can make that crowded flight a little more enjoyable. Let’s start with your reading material – At CNNGO, Zach Dundas offers his opinion on the best airline magazines in the world. Not that you’d choose an airline based purely on its in-flight magazine… Would you?

If you’re traveling across oceans and multiple time zones, sleep on board the plane becomes a bigger piece of the equation. Business class sections offer seats that recline into beds, but that can create some issues. The Wall Street Journal’s Scott McCartney looks at the different bed configurations on planes and what works best for passengers.

And then there is the matter of airline security. CNN’s Marnie Hunter reports that most airports outside the U.S. are not using the latest technology for security check-ins and that appears to be a potentially serious gap in airline safety. But on the other hand, workers at Gatwick Airport in London are being accused of being overzealous in detaining passengers. Specifically, white passengers. USA Today’s Ben Mutzabaugh cites a UK report that says “white airline passengers are being discriminated against by border officials fearful of being accused of race discrimination” when they question black travelers.” Most of this alleged discrimination involved flights arriving from the Caribbean. It’s the latest bit of bad press for London airports, who’ve gotten bashed around the last few weeks in the run-up to this summer’s London Olympics.

Adventure travel has become big business, thanks at least in part to the televised exploits of Bear Grylls, the world’s most prominent adventure traveler. Kenan Christiansen of the New York Times has a good Q&A with Grylls, who says “the wild can empower you.”

Word to the wise before traveling internationally – if you need to renew your passport, you better make sure your tax return is in order. A report from Investopedia says new legislation would give the IRS the authority to rescind your passport if your taxes aren’t up to snuff.

And the eagerly anticipated Club Sandwich Index from Hotels.com has arrived. The index gauges the cost of visiting a city by the cost of a club sandwich. This just in – Paris is expensive.

If you’ve seen any newspaper, news website or news program this week you’ve surely seen the headline “Eurozone In Crisis.” These are tumultuous economic and political times in France, Greece and Spain and the repercussions are being felt across Europe. Many are saying this past week’s elections in France and Greece are repudiations of the continent-wide austerity measures, and the direction of the Euro is very much up in the air. Meanwhile, Spain has slipped into recession and this week decreed that retired Spaniards will have to begin paying for their prescriptions. As part of that measure, Spain is implementing tougher rules on expatriates and non-residents who have headed to Spain for the great healthcare.

So, what does it mean for travelers who might be thinking of a summer jaunt to the Continent?

There are two main considerations for travelers – the financial aspect of traveling to Europe, and the potential infrastructure implications caused by the debt crisis.

First, let’s look at the financial piece. Right now, the dollar is performing fairly well against the Euro – so that’s good news for U.S. travelers to Europe. But with the European debt crisis ongoing, this is an important thing to keep your eye on. But in the meantime, you might consider taking a cruise – the industry is hurting, especially in the Mediterranean, meaning you might be able to find a good deal.  

The second consideration is what the Euro-turmoil means for the infrastructure. For travelers, this means we’re talking about intercontinental transportation and, potentially, healthcare services. Transportation is fine for now, but as we discussed last week, there is the possibility of austerity measures creating long lines at crowded venues and making getting around inconvenient.

In terms of healthcare, the fact that the European health system is state-run theoretically ties it more closely to what is happening with government budgets. But, frankly, this is no big deal at this point – you’re unlikely to notice any difference in public healthcare services at this stage.  Healthcare workers go on strike all the time in Europe and the UK – the hospitals  just focus their resources for that day on emergencies, rather than elective care, but it is something that tends to happen a couple times a year as contracts come up for renewal.  Traveling to Greece is a little more dicey because that country is in the most turmoil and anyone with a serious illness will want to think twice and plan wisely.

Visitors to Europe need to remember to purchase travel health insurance policies. We also recommend downloading a destination-specific mPassport app to help you navigate the system should you or a member of your party fall ill. By taking these precautionary steps before traveling, you should be able to better deal with any health issues you encounter, regardless of the debt crisis.

The key for visitors to Europe this summer is to understand that these are interesting times in the Eurozone; you should keep up to date on the latest news and information. But otherwise, there’s no reason to cancel that trip you’ve been planning since winter.

Photo by eadaoin_o_sullivan.

HTB makes a point of keeping up with the annual selections of www.ethicaltraveler.org to highlight countries leading the way in environmental protection, social welfare and human rights. Their latest list has seven holdovers from 2011—Argentina, Chile, Costa Rica, Dominica, Latvia, Palau and Uruguay — and a diverse group of three newcomers: Serbia, Mauritius and The Bahamas.

Serbia scored high for its commitment to hydropower and the creation of a UNESCO Biosphere Reserve along the Mura, Drava and Danube rivers, which includes the Studenica Monastery, a cultural World Heritage site.

Mauritius has the second best air quality in the world, according to the World Health Organization (Estonia is first) and tops the charts for its record in fighting human trafficking.

The Bahamas banned shark fishing and received the highest possible scores for social welfare and civil liberties.

As the editors note, there is a rising tide of ethical activism expressed in and encouraged by the social media, and travel is a powerful contributor. Looking ahead, keep an eye on two countries on the cusp of breakthroughs in human rights: Myanmar and Cuba.

Staying healthy while traveling – and the difficulty in doing so – was a big news topic this week. Researchers seem to think that just about the worst way in the world to stay healthy is to get on an airplane. J. Peder Zane of The New York Times reports that there are “zillions” of germs on your standard airliner. The article cites a Yale researcher who determined that a single person can add 37 million bacteria to a room in one hour. Zane reports on ways to keep yourself healthy while traveling, but the best defense is to wash your hands a lot, or at least use hand sanitizer like it’s your job.

It’s enough to make your head hurt. Speaking of which…

Italian neurologists published an article this week in the journal Cephalalgia about the phenomenon of “airplane headache.” Airplane headache happens mostly to men on airplanes as the plane is coming in for a landing, and only lasts a few minutes. As MSNBC’s Cari Nierenberg reports, the scientists believe the “stabbing pain on one side of the head” is caused by imbalance between the air cabin pressure and in the frontal sinuses. Stress, lack of sleep, and susceptibility to migraines could exacerbate the condition. There isn’t a whole lot to be done to prevent the headaches beyond taking an anti-inflammatory such as ibuprofen or a nasal decongestant spray 30 to 60 minutes before landing.

And speaking of headaches, flying into London for the Summer Olympics is shaping up to be a gargantuan pain. The Wall Street Journal’s Ainsley Thomson and Vladimir Gueverra report that skimping on spending has stretched staff at Heathrow Airport very thin, and it looks like the lines of travelers into London for the Games will be excruciatingly long. And then once you’re through the airport, good luck getting a cab.

Oy. Tell me again why we love traveling?

Domestically, Spirit Airlines is raising its “a la carte fees” for carry-on baggage.

At Health Insurance magazine, Tessa Norman reports on a survey by a UK-based insurance firm that shows that two-thirds of expatriates don’t have either life insurance or income protection.

And finally, here’s some good news (sort of). Israel has lowered its threat warning for Israelis travelling to Turkey. The lowering came after Turkey cracked down on terrorist groups targeting Israelis traveling there. Israel is still warning against non-essential trips to Turkey.

Be careful out there.

The Olympic Games are less than three months away, and tens of thousands of people will be traveling to London to experience the athletic excellence and pageantry of the Games.

If you’re going, you surely are getting excited for what will very likely be the experience of a lifetime.  And perhaps you’re realizing that enjoying the London Olympics is going to take a lot of effort – you’ll be on the go from event to event, dealing with world-class crowds and will be putting in some long days. But that’s okay – this is what you’re signing up for. So while the Olympic athletes are very possibly the healthiest people on the planet, you could probably use some guidance on how to maintain your health over those 17 days and nights.

Fear not. Here are five tips – one for each Olympic ring – on staying healthy during the 2012 Games:

1. Stay hydrated. This is always the biggest factor in maintaining your energy level for a busy day on your feet. The goal should be the same as it always is – drink 64 ounces of water each day. Of course, at the Olympics you could consequently finding yourself standing in Olympian lines at the restrooms. One way to offset this is to drink a couple of glasses of water before you go to bed at night – this will hydrate you, help you sleep better (really) and give you a head start on being hydrated the next day. And remember – caffeine-filled or alcoholic drinks will not help the situation; they’ll only make it worse.
2. Use sunblock. London is not exactly famous for its intense sunlight, but that doesn’t mean you don’t need sunblock. You could be standing outside in lines for hours at a time, or sitting in an open air stadium in direct sunlight.
3. Travel efficiently. Getting around is sure to raise your anxiety level, but the website Get Ahead Of The Games will help you navigate public transit as efficiently as possible. You might want to try biking to the various venues, but bike rentals are expected to be both pricey and hard to come by. Officials in London are also recommending that you only use licensed taxis or minicabs that you have booked on the phone or in a minicab office.
4. Eat and drink sensibly. You’re on vacation, so have fun. But don’t overdo it. Okay, you can overdo it a little, but just show a little bit of restraint.
5. Get the mPassport app for London. If something happens despite taking all of these precautions, having the mPassport app will help you navigate the health system in London so that you can easily get an appointment with a certified physician and get the issue taken care of, far from the maddening crowds.

Follow these simple rules and you’ll have a better chance of enjoying the Games… and of not falling victim to the irony of falling out of shape while vacationing to see the greatest athletes in the world.

Photo by megoizzy.

Maybe it’s the sound of the ocean. Perhaps it’s the salt air, or the feel of the sand between your toes. But there’s now proof from health experts – everybody really does feel better at the beach.

A new study from the European Centre for Environment and Human Health (ECEHH) shows that people had feelings of “enjoyment, calmness and refreshment” when exercising along the coast.

The study shows that people enjoy the coast more than other natural environments regardless of their age, the activity they’re engaged in, how far they’ve traveled, or whether it’s crowded. The ECEHH says that all natural environments have a positive influence on our mood, but visiting or living by the coast is the most relaxing.

I would never do anything so rigorous at the beach like conducting a study, but it feels right. Doesn’t it?

In putting together this list of the world’s 50 best beaches, the staff at CNNGO called beaches “the Valium of the travel world – they soothe, they relax, they make you realize that ‘real life’ sometimes needs escaping.”

A lot of the getaways we discuss here at Healthy Travel Blog revolve around (healthily) creating new and very possibly unforgettable experiences – seeing spectacular sights, trying new foods, etc. But visiting the beach seems like a non-experience (although some of those world-class beaches seem more like the runway at a fashion show, which could be memorable but probably not relaxing. But then again, the ECEHH study says it is, so maybe I should give it a try).

But whether it’s the place that’s just a couple hour drive away, or it’s a world-renowned white sand masterpiece halfway around the world, the beach has always been the best place to chill out.

And now, it’s official.

If you’re wondering if the airports are getting more crowded than ever before, the answer is “yes.” The U.N.’s World Trade Organization says a whopping one billion tourists will cross international borders this year – the first time that’s ever happened.

Obviously, international travel is a growth industry. Consider that back in 1950, there were only 25 million tourists crossing borders. And the rapid growth is expected to continue – the WTO projects that there will be 1.4 billion international tourists in 2020.

One billion international tourists in one calendar year is a clear indicator that those borders that people are crossing are, metaphorically, coming down. There’s a still-emerging attitude that continues to create more global citizens – people who don’t feel constricted by where they happened to have been born or where they happen to live. And that’s a great thing for all of us.

The WTO plans a celebration of this year’s “billionth tourist,” and may even try to designate who that billionth tourist is. I wonder what they’ll give him or her – maybe a trip around the world?

Meanwhile, The Washington Post ran a story this week reminding those billion travelers that they should buy travel medical insurance because their current insurance policy doesn’t cover most situations. Shameless plug alert! – here’s the best.

British billionaire Richard Branson might just travel more than anyone else on Earth – and he also might be the person who has changed air travel the most over the last couple decades. Darrell Hartman interviewed Branson for the Wall Street Journal.

The London Olympics begin three months from today, which means if you don’t have tickets already, it’s going to be tough to get them. The New York Times’ Michelle Higgins offers advice for all you procrastinators.

This is just brilliant marketing – the Scottish hamlet of Dull has teamed up with the Oregon town of Boring to form a strategic tourism partnership. That’s right – Dull and Boring are working together.

And if you’d like a little sun with your Dull and Boring, heading to a Caribbean beach makes a lot of sense. USA Today’s Jayne Clark talked to locals to get the inside skinny on the best places to go in the  Caribbean .

It’s been a rough year for the cruise industry, but the Cruise Lines International Association is putting in place new tighter safety standards that will supersede various government regulations. CNN’s Jim Barnett reports that cruise ships will now need to adopt measures such as carrying extra life preservers, minimizing distractions on the bridge and having more complete passage planning procedures.

I know we’ve written about this before, but it bears repeating: One of the joys of international travel is sampling native cuisine, no matter where you are in the world.

For some with food allergies, trying new and native foods can be difficult, but not impossible. But for other folks, there really is no reason not to dive in and be a little adventurous when it comes to mealtime.

And Jason Sheehan at CNNGO wrote an article a couple days ago that tells you just how to find the best local food anywhere in the world. All it takes is a little sense of adventure.

Sheehan’s advice, in a nutshell, is to “just go.” Just walk out the front door of your hotel and explore. Follow your nose. Look for crowds. Ignore all those lists of the best restaurants in town and follow “hookers, cops and cabbies” – Sheehan swears that those are the local experts that know the best places to eat (certainly they know better than the concierge!).

It’s okay to be a little skittish about that slimy-looking thing sitting on your plate; sometimes it can be pretty intimidating. And maybe you have food restrictions, whether for medical reasons or self-imposed, that you intend to adhere to. Either way, there are ways to be adventurous without being completely knocked off your stride.

Eating the native cuisine is a great part of the experience of visiting a foreign land; you really haven’t visited and gotten to know what it’s like to be in a new place until you’ve eaten the food there – it gives you insight into how the people live their lives. And, if you believe in the lofty goals of “adventure chef” Sasha Martin, it can even help you gain understanding into a culture halfway around the world.

So go ahead – eat the octopus, the sweetbreads or the sheep’s eyes. Honestly, what’s the sense of traveling halfway around the world if you’re just going to eat a cheeseburger?

Photo by amhuxham.

As a follow up to our post on travel philanthropy, a word of caution in regards to a common problem affecting areas trying to recover from destructive events: poor sanitation systems.       

Diarrheal diseases, including those linked to improper sanitation, are the second leading cause of death in the developing world, taking 2 million lives annually.   Fecal contamination of drinking water is the main source of most diarrheal illnesses, and is almost inevitable in areas without working toilets and sewage treatment facilities.

Research intended to end this scourge is a small fraction of what is spent on AIDS, malaria and tuberculosis. But now the Bill and Melinda Gates foundation is funding eight university teams developing new designs for the toilet. Some divert and capture urine, from which water can be recovered. Others produce energy from excrement by turning it into charcoal or gas. None of the new systems require the toilet be connected to a grid for sewage treatment.  One of the conditions of the Gates Foundation funding is that the overall cost of future toilets, including maintenance, cannot exceed 5 cents per user per day.  The benefits, in terms of improved health care and lower mortality, would easily outweigh such a modest investment.    

Distributing this new technology will take time, of course. Until a solution is in place, if you are traveling to help out in an area where poor sanitation is an issue, make sure to purify all water before drinking it or washing with it.

Photo from The Gates Foundation.