Winter Wellness: How to Stay Healthy While Traveling This Holiday Season

The holidays are a time for reconnecting with loved ones, enjoying festive meals, and making cherished memories. But if you have a respiratory condition like asthma, COPD, or sleep apnea, traveling during the colder months can pose unique challenges. With a little preparation, you can keep your health on track while celebrating the season, no matter where your travel takes you.

Here’s how to stay healthy and breathe easier while traveling this holiday season.

1. Before You Go: Plan Ahead for a Stress-Free Trip

📅 Schedule a Pre-Travel Check-Up

Book a pre-travel appointment with your healthcare provider to review your current treatment plan. Ask if any adjustments are needed based on your destination’s climate or altitude. This is especially important if you’re flying or visiting colder, drier locations.

🧳 Pack a Travel Health Kit

Make a checklist of essentials and pack a dedicated health kit. Be sure to include:

• Prescriptions: Pack enough for your entire trip, plus a few extra days.
• Respiratory Devices: Inhalers, nebulizers, or allergy medications.
• CPAP Gear: Extra filters, tubing, and masks for sleep apnea.
• Doctor’s Notes: Copies of prescriptions and a letter from your provider if flying with medical devices.
• Comfort Extras: Saline nasal spray, tissues, and a travel humidifier for dry hotel rooms.

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2. Air Travel Tips: Navigate the Skies with Ease

✈ Flying with a CPAP Machine

Your CPAP machine is considered a medical device and doesn’t count toward your carry-on limit. Bring extra supplies like tubing, mask seals, and filters. If you have a travel CPAP, even better!

💧 Stay Hydrated

Dry cabin air can worsen respiratory issues. Drink plenty of water and avoid caffeine and alcohol, which can be dehydrating. Consider using a saline nasal spray to keep nasal passages moisturized.

😷 Minimize Exposure to Germs

If respiratory infections are a concern, wear a high-quality mask during your flight. A window seat can also reduce exposure by limiting foot traffic around you.

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3. On the Road: Long Drives Made Easier

🚗 Create a Healthier Travel Environment

Set your car’s air system to “recirculate” to filter out outdoor allergens. If you’re sensitive to dust or pet dander, consider using a portable car air purifier.

🛑 Take Regular Breaks

Stop every couple of hours to stretch, walk around, and take deep breaths of fresh air. This helps reduce stiffness and boosts circulation.

❄ Stay Warm, Not Stuffy

Dress in layers for comfort, and avoid blasting the car heater, which can dry out the air. Use cozy blankets instead for warmth.

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4. Managing Allergies & Environmental Triggers

🏨 Choose Allergy-Friendly Lodging

When booking accommodations, request:

• Pet-free and smoke-free rooms
• Hypoallergenic bedding and pillows
• Rooms away from indoor pools (which can trigger asthma for some)

🧼 Be Proactive in New Environments

Upon arrival, wipe down high-touch surfaces like door handles, light switches, and TV remotes. Consider using a portable air purifier if you’re staying for an extended time.

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5. Stay Well While You Celebrate

🎄 Stick to Your Routine

Keep your medication schedule consistent, even during holiday festivities. Use reminders on your phone to ensure you don’t miss important doses.

🚶 Stay Active (but Don’t Overdo It)

Take walks when weather permits, but avoid overexerting yourself—especially in cold, dry air, which can trigger breathing problems.

🧘 Manage Holiday Stress

Stress can exacerbate respiratory conditions. Practice deep breathing exercises or mindfulness techniques to stay calm and centered amid holiday hustle and bustle.

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6. Know When to Seek Medical Help While Traveling

While most respiratory issues can be managed with preparation, seek medical attention if you experience:

• Persistent cough, wheezing, or shortness of breath
• Increased use of rescue inhalers or emergency medications
• Fever, chills, or other signs of respiratory infections

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Final Thoughts: Breathe Easier This Holiday Season

Traveling with a respiratory condition doesn’t have to mean missing out on holiday fun. With a little planning and these travel-smart tips, you can stay healthy, comfortable, and ready to enjoy every special moment.

Need personalized travel advice? Schedule a pre-travel consultation with our team at The Respire Institute today—we’re here to help you breathe easier, wherever the holidays take you.