The airline industry has only been too happy about the free advertising it received as a by-product from the film’s popularity. It could surely use some accolades. Since September 11, 2001, air travel has become increasingly cumbersome and passengers are on the lookout for as many breaks as they can get. Long gone are the days when one could just show up at the airport just in time for departure, amble through the gate with no security checks whatsoever, get on the plane and relax. Remember any of that?

It is indeed remarkable how the public has adapted to the many added inconveniences of today’s travel. However, the high level of stress we are now exposed to, inevitably takes its toll and should not be underestimated. The good news is that, although you may not qualify for the most prestigious VIP status the airlines have to offer, you can get your needs met and travel in comfort.

Avoid unnecessary stress, plan ahead and allow for extra time
Whether you travel for business or pleasure, short or long distance, by plane, train or car, you have to prepare yourself for any number of surprises, some of which may elevate your blood pressure. Experienced travelers know all too well that careful planning is half the trip. You don’t want to turn into a worrywart, but you should always look beyond the best case scenario before you head out the door. And while you can’t foresee all eventualities, it is a good idea to have several back-up plans in place, in case something goes terribly wrong. It doesn’t matter as much what is thrown at you, as long as you know how to handle it.

The best antidote to stress when you travel is to have plenty of time to deal with potential problems. If at all possible, allow for more time than you think is needed, just as an abundance of precaution. It is much less aggravating to have to wait a little longer for your connecting flight than to risk missing it, because you didn’t expect the lines at the security check points to be so long. The same goes for seat assignments, luggage, car rentals, hotel reservations, etc. All possible obstacles can be better dealt with when you’re not in a hurry.

Build up your strength before you travel
Even in this day and age, traveling can be physically demanding. I’m not just talking about running through airports and parking lots while hauling heavy luggage. The moment you leave home, most of your routines get interrupted. Your bathroom rituals, your eating habits, your sleep pattern – everything you do day in day out without thinking becomes an issue. Particularly your exercise regimen and diet restrictions are much harder to maintain when you’re outside your familiar surroundings.

So it makes sense to invest a little extra effort to get in shape in the days and weeks before your departure. Eat highly nutritious foods and work out longer and more often than usual – not only to build up your physical strength but also your immune system. Adding more fresh fruits, vegetables, fruit juices and vitamin supplements to your diet can also help. Fortifying your immune system is especially important when you travel long distance or to foreign countries where you may be exposed to potential health hazards your body is less equipped to handle.

Do not make the all too common mistake of exhausting yourself – physically and mentally – before you embark on your trip. Regrettably, most travelers continue to work or run errands right up to the time of their departure. Ideally, you want to have enough time to take (at least) one full day to rest before you go. You may also consider getting a little more sleep than usual to prevent or lessen the effects of sleep disruption when you cross several times zones and are likely to suffer from jet lag.

Include your health needs in your itinerary
When you arrive at your destination and are tired or jet-lagged, you may feel like crashing. But instead of exploring the room service menu or the mini bar, it may be a better idea to check out the hotel gym or swimming pool. If you have been sitting for many hours on a plane or in a vehicle, the best thing you can do for your body to recover is to get some quick exercise. A few minutes on the treadmill or in the pool will refresh you and also help with a good night’s sleep.

In any case, you should learn right away what facilities will be available to you during your stay. If you are planning on a full itinerary, you may want to schedule your exercise routine as early as possible before your days fill up. If your hotel provides no health spa services, or if they are not to your liking, find out what the alternatives are. Perhaps there is a public gym nearby or a park or a beach where you can go walking, running or bicycling. It doesn’t matter so much that you keep to your usual exercise regimen, but rather that you maintain some form of regular physical activity wherever you are.

Similarly, you can (and should) be pro-active in meeting your nutritional needs. It is not easy to maintain a balanced diet when you’re in transit. Even if you are committed to healthy eating habits at home, temptations to fall off the proverbial wagon lure everywhere the moment you hit the road. On business trips you may meet with partners or clients over lunch or dinner and want to appear generous. Or you’re on vacation and want to let loose a little and not spoil the fun. You may be stuck in a place that does not give you too many options, and so you reach for food you would otherwise not consider. Or you’re bored and try to kill time, so you munch mindlessly.

In situations like these, all you can do is counteract as much as possible. Start each day with a healthy breakfast that gives you enough energy for a few hours. If your hotel restaurant offers it, opt for the buffet where you have more control over your food choices. If you are on the move all day, bring a lunch box or some healthy snacks to keep you going. Carry some healthy provisions with you, so you don’t have to settle for fast food or sugary snacks when you need a boost. Don’t neglect to drink lots of water to stay hydrated at all times, especially during and after flying. But be certain to use only reliable water sources (preferably carbonated bottled water). When you travel in far-flung places, be aware that some exotic foods take time for your stomach to get used to. And be really cautious about all foods offered by street vendors.

You are not done when you get back home
Don’t assume that you can let your guard down the moment you get back home. In all likelihood, your body is fatigued from your trip or your circadian rhythm has not yet re-adjusted. It is highly advisable that you return at least one full day before you go back to work and reassume your normal routine. If you’re jet-lagged, you won’t probably sleep too well for some time. In fact, for each time zone you have traveled through, your body will need a day or so to reset its internal clock.

The back-end of your trip should also be filled with pro-active health measures: Get back into a healthy eating pattern right away and resume your work-out schedule as soon as possible. Don’t forget to spend some quality time with family, friends or pets from whom you were separated.

Know what is right for you
Last but not least, when you think of traveling, consider what is appropriate for you. When I was in my twenties, I often traveled spontaneously and on the cheap. Sleeping on trains and buses and spending the night at youth hostels or camp grounds was a lot of fun and offered no hardship. In later years, when I had young children with me, my main concern was about their safety and well-being, but also the educational benefits they would receive from our travels. When I travel today, my goal is to visit new and exiting places, but I do so in reasonable comfort and within the limits of my physical and mental abilities. I don’t pretend that my bodily strength is the same as it once was. At the same time, I am grateful that I can still live my life to the fullest – in some ways, perhaps, more so than ever before. Knowing what fits my needs, I look forward to many more adventures.

Customize Your Travels According to Your Personal Needs
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By contrast, today’s travelers are thrill seekers and adventurers. They want experiences. They explore the unknown and seek the exotic. Distances no longer matter. High mountain tops, deep oceans and dense jungles are the places to be now. Opulence and luxury, at sea or on safari, are considered standard fare even for a once-in-a-lifetime experience.

When you look at travel magazines or travel related TV shows these days, you can easily understand this trend. What is mostly being advertised are not the destinations themselves but rather what they have to offer in terms of amenities. Cruises, for example, are no longer about sea travel or places that can best be reached by ship. The vessels themselves are the destination. And boy, do they know how to fill your day in ways you never imagined. Wilderness expeditions and safaris are no longer meant for exploration and discovery but to allow visitors a brief glimpse of the “wild” (or whatever is left of it) from a safe distance and without deprivation of all the creature comforts. Even trips to the Himalayas or the Antarctica require now so little physical stamina that seniors make up a large part of the participants. Spas and resorts spring up in the remotest places featuring golf courses and landing strips for private jets where there were still white spots on the map only a few decades ago.

Being a member of the senior travelers crowd myself, I’m naturally not altogether opposed to traveling in comfort. On the other hand, there is something missing in the experience of travel when most destinations look more and more the same. When I travel, I do expect to be challenged in my views and expectations. I do appreciate the diversity of cultures, customs and tastes and I’m genuinely curious about them. That is part of the fun and it is also educational. If it all looks the same, I might as well stay at home.

The travel industry has already taken notice of this need (you may say market) for more immersion into other cultures. There are now a number of “alternative” vacation itineraries being offered that resemble more Peace Corps programs than traditional holidays. Teaching and construction projects in Africa and South America as vacation activities are becoming ever more popular. They often produce some of the most rewarding experiences one can have. Applying one’s skills and knowledge to help others in need can turn strangers into friends like nothing else.

Another increasingly popular vacation type is to take cooking classes, mostly in Italy and France but also as far as India and Thailand. Especially the latter got my attention. Imagine this: Expanding one’s culinary horizon by learning first hand about exotic ingredients and cooking techniques. This sounds like a really good idea to spend one’s vacation time on. Unlike what you see on TV, culinary exploration doesn’t mean you have to consume undesirable animal parts, endure unbearably hot spices or swallow slimy insects while they’re still alive in order to educate your palate. Learning how to cook in a foreign country is primarily about interacting with the local people and their cultures. The idea of preparing and sharing meals with others in every corner of the world intrigues me enough to make me want to pack my bags and hop on the next plane. If it’s true that “we are what we eat,” this can be a perfect opportunity to come to know each other better. If the world is getting “flat,” as we’re told, it gets nowhere flatter than on a plate. Let’s make good use of that. Salute! Enjoy! Bon appetite! Zum Wohlsein…!

Many parents who shy away from traveling with their children at a young age are concerned about potential health hazards, and these concerns can be quite justified. However, with careful planning and a few extra precautions, it should be reasonably safe to bring children on a family vacation or even an extended expedition to Africa.

There are many ways to see Africa as a family. The easiest, although costliest way to vacation with children here is to stay at high-end, western-style hotels and resorts where the premises are comfortable and safe and where food and water supplies are of less concern. Some safari lodges and camps, however, have a minimum age limit for their guests. Another downside is that these places are often designed for adults only and children can soon get bored if no age-appropriate facilities or entertainment programs are available.

Some would argue that an authentic experience of Africa cannot be had in such privileged insulation. There may be better ways to introduce kids to environments and cultures not their own. But for parents this can be a tough call to make. They have to judge for themselves what kind of exposure they think is appropriate for their children. In any case, traveling as a family can be a great way to spend quality time together, but even more so, it gives kids an invaluable opportunity to widen their horizons and learn about the world in ways they never could in their familiar surroundings.

The travel industry is by no means blind toward the phenomenon of traveling families in Africa. There are a number of agencies that offer specifically family-friendly itineraries. In fact, emphasis on educational and fun activities for children has become very much a part of today’s African safari experience. For instance, a company based in Northern California called Bushtracks Expeditions® has created a “Ranger Program” for kids and teens who travel with their families to Africa, Australia or South America. Included is a “Pen-Pal” correspondence program where youngsters from different parts of the world can come to know each other via e-mail before they finally meet in person. The benefits of initiatives like these for everyone involved are immeasurable.

Before you go…

Since health issues are among the most prevalent concerns for parents considering a family trip to Africa, some advice for important precautionary measures in this regard is useful. This is especially relevant when you travel with babies and very young children, since they are the most susceptible to illnesses and accidents.

Travel-related immunizations are as necessary for children as they are for adults. Children should also be up to date on their routine childhood immunizations. You may want to do some research on current health risks that may exist in the region you’re traveling to. The World Health Organization (WHO) and the Center for Disease Control (CDC) offer great resources, and so do many other institutions dedicated to the subject of Health and Travel.

Your own research, however, is no substitute for a visit to the doctor’s office or (even better) a travel medicine institute or clinic. If your child takes any medications, make sure to mention those before your child receives any vaccines. Also bring existing health conditions or allergies to the doctor’s attention. Last, but not least, have your entire family get their dental check-ups before you go. A tooth ache is no fun at any time and you certainly don’t want one when you travel.

In addition to these precautionary measures, you should also consider buying comprehensive travel insurance. Most travel agencies offer insurance packages that cover your costs for medical emergencies and evacuation. Some insurance may even be mandatory. For peace of mind you may also want to know what coverage you can get if you have to cancel your trip on short notice.

What to pack…

The answer is, as little as possible. If you travel within Africa by small plane, you will face strict weight restrictions for luggage. There is also no need for a big wardrobe. Safari dress codes are extremely relaxed. Laundry service is available in hotels and most upscale camps. The warm climate during the dry season does not require heavy clothing, although in some places in can get cool during the night. For your kids, you should bring cloths that are comfortable, simple and easy to wash. Avoid bright colors, especially on game drives and walking safaris. Sturdy shoes, sneakers or light hiking boots are preferable to sandals and flip-flops. There are plenty of critters on the ground that may fight back if they’re stepped on. For the same reason, you should not let your kids walk barefoot outside hotel rooms or otherwise enclosed areas.

If you travel with babies and very young children, you need to bring your own feeding equipment. Also, pack a sufficient amount of nappies (diapers), since those may not be readily available outside of major cities. If you plan to travel by bus or car, you may consider bringing your own child safety seat. If you intend to walk longer distances, you should have a backpack or other baby carrier with you. Strollers don’t really work well in areas with few paved roads.

Some rules to travel by…

It goes without saying that all the vaccines in the world cannot eliminate certain health risks. Without being overprotective, you must be vigilant at all times when it comes to your children’s health. In the mostly warm and hot climate of Africa, dehydration is a constant danger for everyone, but even more so for children. It is very important that you always carry sufficient supplies of safe drinking water with you. Don’t force your kids to eat if they’re not hungry or don’t like the unfamiliar food. But, under all circumstances, make certain they drink lots of fluids throughout the day.

Unfortunately, you can’t always rely on the safety of the water, not even when it’s bottled. If you have any second thoughts about the safety of your drinking water, apply your own purification measures. I personally prefer using a Steripen®, but there are other ways that work just as well. Don’t ever drink tap water and don’t use it to brush your teeth. Have your drinks without ice. Explain to your kids why they must be extra cautious about water, but don’t assume they remember your warnings every time they’re thirsty. If your kids get invited into someone’s home, make sure you know what they’re being offered in terms of food and drink. In case of doubt, it is better to violate the rules of hospitality than to get sick.

Use only (trustworthy) bottled or boiled water to make up baby formulas when you bottle feed. It is a good idea to prepare all of your baby’s meals yourself. Wash the utensils thoroughly in boiled water or, better yet, sterilize them (with sterilizing tablets).

Have lots of antibacterial wipes handy for frequent cleaning of dirty or sticky fingers. Discuss the need for extra hygiene and cleanliness with your children and explain how they can guard themselves against potential health hazards. Discourage touching of mouths, eyes and noses as well as scratching of insect bites and other open wounds. But don’t get carried away! It is important that you strike a balance between caution and unnecessary fear. There is no point in scaring your children to the point where they can no longer enjoy their vacation.

Where Malaria is an issue…

Generally speaking, it is not recommended to bring young children to an area where Malaria is widespread. Unfortunately, this is the case in many parts of the African continent today. Malaria may be less present in the higher terrains of East Africa and along the coastal regions of South Africa. So, you may consider visiting only those places.

Since the malaria virus is carried by mosquitoes, it is imperative that you protect your family as best as you can against mosquito bites. Only females can pass the virus on, but how can you tell which is which? Use child-friendly insect repellents only (no DEED!) and make sure everyone‘s safely tucked in under their mosquito nets at night.

Adults and older children should by all means take malaria preventive drugs, such as Chloroquine or Malarone. Sometimes, these drugs can have unpleasant side-effects, but it is important that you continue taking them throughout your stay in potentially malaria infested areas and for some time after you return home. A doctor or nurse at any tropical disease institute can give you all the information you need. If you or your child develop a fever, you should not hesitate to seek medical attention right away. African doctors are very familiar with the local diseases and will be able to help you before things get out of hand.

One last thought: It may be a good idea to get a medical check-up for yourself and your family when you come home, even if everyone feels fine – just to be safe.

The idea of “get-it-before-it’s-too-late,” of course, is by no means new. There’s already a best-selling book series (with a follow-up TV reality show) out there that urges us to see at least 1000 places around the globe before death will stop us in our tracks.

The obvious purpose of these messages is to promote a rapidly growing market that is opening up with the retiring Baby Boomers in mind, the generation that has dominated America demographically for the last forty plus years. “Active retirement” is the new fad. Although that sounds like an oxymoron, it’s supposedly the next place to be. And for good reasons. Due to increasing longevity and overall higher quality of life of today’s older generation, it is only logical that traditional retirement is rapidly becoming a thing of the past. There’s talk about a “second spring,” or even a “second adolescence” that mature adults revisit when their grown kids leave the nest.

Being (technically speaking) a senior myself, I’m all for having fun at any age, especially my own. There are many things I can do only now that I’m free from the duties of a mother, a homemaker and a career woman. I must admit that I’ve been longing at times for this stage in life where I can put my own needs first.

On the other hand, simply having the time and the means to do whatever comes to mind may not be enough. And herein lies a difficulty that often occurs with retirement: What comes next? The notion of living out one’s “golden years” can eventually become a long wait, if not a drag. Meaning is not something we receive from things we can buy or from places we can visit. Meaning is something that we give – to a place, to other people, to ourselves.

One of the great fears many people develop with age is that they may have missed out on something really important in their lives. I’ve always been a restless person myself. Searching for the next big thing is very much in keeping with my character. And yet, I am keenly aware that I won’t find on the outside what I don’t have already in me. I do appreciate the world and see its beauty, I love adventure and excitement, I like to indulge in luxury and enjoy comfort. These are all good and worthy pursuits. But none of this will matter if it does nothing for me as a person – no matter how far I get through my list of goals. Life is not a list and the proverbial “bucket” may get in our way before we’re done checking off the last item.

It has been said that Baby Boomers are more educated, skilled and worldly than any other generation before them. So, we should be able to come up with a great “retirement plan.” At the center of our attention should be how to live our lives to the fullest every day – from the inside out. These are good skills to have, especially when we’re forced to acknowledge that the gift of time is limited.

On a personal note, I want to announce a slight shift regarding the general gist of this column. I have been traveling lately to a number of different countries, most notably to Africa. In doing so, I have started to write about my travel experiences and observations. My primary interest is still focused on issues of health and lifestyle. But I will be writing more about travel, cultures and how to stay healthy and fit while traveling by land, sea or air. I hope you will find some of my travel tips useful when you embark on your own next journey.

I wanted it to be special. So I chose to go in the supposedly less crowded off-season and I picked my destinations carefully trying to stay off the beaten path as much as possible. No luck! Wherever I went, there were already plenty of fellow-travelers who apparently had made the same calculations.

Even in these times of economic uncertainty, interest in travel seems undiminished. Despite concerns about high transportation costs, the weak dollar or the threat of terrorist acts – to mention a few – it can safely be said that the travel industry is alive and well. However, the last frontiers of travel are disappearing fast. There are not many places left that are truly exotic. The beach resorts in Hawaii, Samoa or Kerala offer all more or less the same accommodations and creature comforts we travel-consumers have come to expect. It’s hard to get into the spirit of discovery and adventure when everything looks so familiar.

For the longest time, I’ve traveled myself in typical tourist style, cramming into each trip as many sight-seeing opportunities as possible – essentially trying to get the most for my buck. Needless to say, I often found myself more exhausted than refreshed after returning home from these “vacations.” I remember some travel experiences that were outright stressful. Staying at home, curling up with a good book or making up for some sleep deprivation would have done much more for my well-being than rushing through entire countries a day at a time.

So, this time I was determined to resist the temptation of overloading my itinerary. First, I vowed to take it slow. Traveling in India can easily overpower the senses. Instead of composing a long list of must-see attractions, I picked only a few places and stayed there as long as I wanted to, absorbing all the sights, sounds and smells that fill this beautiful country.

Especially when I got to visit the Taj Mahal, I made sure I would do justice to this breathtaking monument. Instead of taking a few snapshots for the family album, I spent three whole days there, walking the grounds or sitting still like meditating for many hours, sometimes as early as sunrise and as late as dusk. Far from feeling overwhelmed and exhausted from the heat and the crowds, I developed a deep sense of inner peace and serenity that stayed with me for the rest of the trip. As I opened myself up to my surroundings, they seemed to respond in kind.

This translated to my interactions with people as well. I met a number of extraordinary men and women who welcomed me into their homes and places of work. Whether it was a visit to an artisan wood carver’s workshop, or going shopping for spices at a local market with a star hotel chef, or learning how to cook a classic Indian-style meal in a private home – it all made my journey so much richer than anything I had ever allowed myself to experience.

I also benefited greatly with regards to my professional education. Being a health spa fanatic, I had to try the ancient art of “Ayurveda,” which has been practiced in India for thousands of years. The word means basically “the art” or “science of life” and has been popularized here most prominently by Deepak Chopra, MD. After a few massage treatments – which were heavenly – I discovered that many of the “Ayurveda” techniques are quite compatible with Western methods, not only for spa treatments but also for nutritional guidelines. I will write about this subject more in future columns.

The most significant lesson I’ve learned, however, is that it is far more important how one travels than where one travels. Whether we consider ourselves as explorers or are just in need of a good vacation, the goal is not only to see new places but, more importantly, that we expose ourselves to new experiences which can change us for the better.

I like being pampered and spoiled as much as the next vacationer. Knowing that my every need will be catered to at a moment’s notice is something I could get used to very quickly. And I can understand why so many people call it an experience of a lifetime.

Unfortunately, there’s a downside to this as well. Since almost everything you find on board is included in your pre-paid fare, you may want to get the biggest bang for your buck. My advice is: Don’t! When it comes to food, cruise ships can offer what no land-based eatery can. Imagine a restaurant advertising: “All you can eat – to go!” I say: “Beware of what you wish for – because you will get it.” Yes, it’s easy to become accustomed to the richly decorated buffets, the delicious meals served at all hours, the wine tastings and the cocktail parties that take place from morning to night. If that’s too bothersome for you, there’s always room service. And you have a perfect excuse for this perpetual indulgence: You’re on vacation!

Naturally, having so much fun can’t go unpunished forever. While treating yourself once in a while to something that gives you joy and pleasure is good and healthy, overindulging comes inevitably with regret. Soon you’ll discover the unwelcome side-effects, especially around the waist line. If that happens to you, you’re not alone. Trust me, everybody eats more on a cruise than they normally do – simply because the food is there.

And there’s no way you can burn off so many extra calories. Not on a vessel. Yes, you could maintain a regular exercise routine on board and today’s cruise ships offer numerous amenities in this regard. Passengers are actually encouraged to make use of the gym or run around in circles on the outdoor jogging track. There are even weight-loss classes – imagine that! However, spending a large part of your vacation on a treadmill doesn’t sound like fun. You can stay at home for that! There has to be a better way to enjoy yourself without having to suffer the consequences in the aftermath of your trip.

Since this was not my first cruise, I knew beforehand what to expect. So I made a list of dos and don’ts before boarding. Here are some guidelines that helped me to avoid the worst pitfalls:

Stick as closely as possible to your normal eating habits! If you eat breakfast at a certain time, keep to your routine. The same goes for lunch and dinner. Eating too early or too late can affect your metabolism. If you’re used to having a mid-morning snack, don’t make it a second breakfast. Choose items that you would normally eat (or do you typically have a salmon fillet before you go to work in the morning?). Don’t get in the habit of filling up your tray with everything you see displayed in the buffet line. Tell the servers how much (or how little) you want of each item. The staff doesn’t know what your nutritional needs are, they just want to see you happy.

Having your meals served in one of the dining rooms is preferable to self-help buffets, especially if you have a hard time controlling yourself. The portion sizes are much smaller there and your overall dining experience can be more satisfying. Also, you will automatically eat less if you eat at a slower pace and give your stomach time to signal when it’s full.

Another issue is alcohol: It flows in nearly unlimited quantities on cruise ships. There’s nothing against a little celebration, after all you’re on vacation. Just like with food, however, there’s a tendency to consume more when it’s easily available. Alcoholic beverages, in any form or strength, have lots of calories. Often, those are the ones you forget to count.

So let’s raise a glass and salute the good times we had – hoping for many more to come. And let’s also keep in mind that good health is an essential part of the happy memories that last us a lifetime.