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Healthy Travelleing in Mexico
28 May 2005
Healthy traveling in Mexico: Ten basic tips for a healthy, problem-free trip down south. Originally published in Discover Mexico magazine, January, 2005.
The most common ailments travelers to Mexico are likely to encounter are rarely life-threatening, mostly annoying and sometimes embarrassing. It’s possible to avoid – or at least minimize – any basic health problems you might encounter through some simple precautions, common sense, and a few good habits.
For example, you may think you’ve been struck by “Montezuma’s Revenge” some days, but what you most likely have is simple “Traveller’s Diarrhea.” The former is amoebic dysentery from contaminated water, and very serious. It needs immediate medical attention. The latter is usually the result of over-indulgence in food, alcohol and sun. It is easily cured through rest in the shade, drinking fluids, and eating sensibly for a couple of days.
Here are some tips for your next trip south to help you avoid this and other common problems:
1. Water. Number one on all the lists. Don’t drink from the taps, but drink plenty of bottled water. While most hotels and tourist venues in the popular centres advertise they use “agua purificado,” it’s still better to rely on bottled water for drinking and brushing your teeth. If you wander off the beaten path to those authentic little restaurants or hillside towns, be extra careful. If you order bottled water in a restaurant, make sure the seal isn’t broken: demand another if it even seems questionable.
Drink a lot and frequently – one of the most common ailments under the hot sun is dehydration. Carry a bottle with you everywhere you go. Since every corner tienda sells bottled water, you don’t need to ration yourself: drink as often as you wish. But beware: if it comes out of an ice chest and not a refrigerated cabinet, wipe the top thoroughly first and drink from a straw (or better yet, go to another store!).
Drinking tea, coffee, pop and alcohol can also dehydrate you. Tea and alcohol, for example, are diuretics: they make you pass more water than the tea contains. One of the symptoms of a hangover is dehydration. Drink bottled water in tandem with your mixed drinks to maintain hydration. Sitting around a pool in the sun while drinking is a sure way to lose precious water and give yourself problems.
If you do get diarrhea, drink even more water to replenish lost fluids.
Eschew the ice. Unless you are absolutely sure the source of the ice was purified water, it’s best to be on the safe side. Be careful of salads too: the vegetables are often washed in tap water!
If you’re cooking your own food, you can take along a small, portable water filter, or use tablets (usually iodine or chlorine compounds). Tablets have the disadvantage of requiring a longer time to disinfect and can add a bad taste. Filters are more expensive, and require careful operation and maintenance. A combination of both may be necessary in areas with contaminated water.
2. Yogurt. Be pro-biotic! Eat yogurt at least once every day. It helps keep your intestinal flora active and in good condition. Mexican grocery shops often boast dozens of flavours and styles, from yogurt drinks to creamy blends with native fruits and grains. I’ve seen more types of yogurt in Mexico than in any Canadian store. Johns Hopkins University medical researchers found yogurt won't cause diarrhea and indigestion in lactose-intolerant people.
A daily serving of yogurt gives you nearly a quarter of your daily protein and calcium requirements. But better yet, yogurt is full of a natural antibiotic called Lactobacillus acidopholus. Acidopholus helps prevent salmonella and Candida yeast fungi from getting established, as well as helping prevent canker sores, and the effects of type I herpes.
If you’re taking prescription antibiotics, eat more yogurt to avoid digestive problems - the antibiotics kill off the helpful acidopholus you need.
Take a supply of acidopholus pills with you, available from any health food store or pharmacy. Before we go to Mexico, Susan and I start taking acidopholus a month early, to help our systems get accustomed to the constantly changing fauna. We also eat lots of yogurt before and during our trip. It’s not foolproof, but it has helped us stay fit for the past 20 years.
On a similar note, we take a full spectrum of vitamins and minerals with us for daily consumption to maintain our health.
3. DEET. Mosquitoes carry a wealth of diseases from malaria to dengue fever. In most urban areas, they’re not a serious threat, but if you plan trips to the countryside, adventure tours, or overnight stays in ecological hostels, then you will definitely need an insect repellent with DEET (diethylmethyltoluamide). Plus you’ll need sensible clothing, not just beach wear: long pants, long sleeve shirts, socks and a hat. Spray your clothing and packsack as well as your exposed skin.
DEET is not effective repelling all noxious insects. A popular herbal repellent for some of these is Pennyroyal Oil (recommended in The People's Guide to Mexico. A low-toxicity alternative to DEET is Permethrin, a synthetic version of pyrethrum, a natural insect repellent produced by chrysanthemums.
4. Street food. It’s hard to say no to those aromatic dishes and foods being served by street vendors or in those quaint pocket-sized eateries. Some of it may be the best and most authentic Mexican food you’ll ever eat. Some of it will have you lurching for the toilet.
The best advice is to stick to larger, more popular restaurants, but if you simply can’t avoid the temptation to taste, use some common sense. Make sure the place, the cook and server look clean. Avoid any foods that have been sitting out for a long time. Avoid raw vegetables and any “perishables” like seafood.
Another concern for tourists is the inherent spiciness of many Mexican dishes. We’re more used to a bland diet than most Mexicans. Street vendors prepare their wares for Mexicans, not gringos. If you’re not a fan of spicy foods, ask the seller if the food is “picante” and avoid it if he or she says “si!”
5. Wash your hands. Sounds like your mother talking? It’s the single best act of self-defence you can make. Wash as often as you can – from the plane trip down to your return home. Dozens of illnesses are spread through simple contact – you touch something, then you touch your face or rub your eye. In a few seconds you’ve transferred a virus or bacteria into your system. Think about it: how many people before you have handled that piece of jewellery or that colourful plate in the market? How many of them had a cold or the flu? Right: there’s no way to tell. Just remember to wash your hands as often as possible.
Carry several handy-wipes with you: use these small, disposable, disinfectant towelettes to wipe your hands, clean cutlery, or wipe the tops of bottles and cans before opening them. You can also carry small bottles of liquid hand sanitizer.
6. Hat, sunglasses and sunscreen. Heat can kill you. Literally. Sunstroke is not a laughing matter. Even the most hale and hearty can be stricken with too much sun and heat. The effects can be sudden and unpredictable, but nausea, disorientation and vomiting are common. If you feel any dizziness, stop, sit down in the shade and drink water. Or pour it on your head. When you get back to your room, take a cool shower.
Avoid really hot and stuffy places like those airless markets at mid-day. Take deep breaths, wear loose but protective clothing and a hat. And not that tight, useless baseball cap you brought down: find a store that sells airy Mexican hats (made from straw or sea grass), the kind that protect your face and neck, but allow air to circulate around your head.
Another tip: wear good walking shoes. Choose sensible footwear over fashionable, preferably something that allows air to circulate. Avoid going barefoot except around the pool. Cobblestone streets and uneven sidewalks are hard on the feet, so dress accordingly.
Skin cancers are increasingly common, so long exposure to sun isn’t the sign of health that it once was. Of course, we need sunlight so our bodies produce vitamin D, but it’s very easy to get a burn under the Mexican sun. Get your sun in the morning and late afternoon, avoiding the noonday heat.
If you really must tan, get it gradually. Start with higher levels of sun-block to get your skin accustomed to the heat and the sun, and work your way towards less one day at a time. Vulnerable areas like shoulders, shins and your forehead need a higher level of sun-block. Pay special attention to children and see that they’re fully protected.
7. Fresh fruit and vegetables. It’s wonderful to be in a country where everything comes to the table fresh, but Mexican farmers usually aren’t organic. Fruits and vegetables may be contaminated with fertilizers (human, animal and artificial) and pesticides. Wash all fruit and veggies in clean water, and peel them after. The Centre for Disease Control warns travellers to “boil it, cook it, peel it, or forget it.”
Another problem to watch for is overeating fresh fruit: our systems aren’t accustomed to the high-sugar, high-acid ripe fruits. These can cause all sorts of gastric upset, from heartburn to diarrhea. Take it easy until your system acclimatizes.
8. Fish and seafood. Mexico offers some of the best seafood in the world. But it’s not a long distance between fresh and spoiled. If you’re shopping in the mercado, it’s fairly easy to tell, but ask at the restaurant if the fish is fresh today. Some seafood has a very short shelf life, crustaceans in particular. Be cautious, and send back anything that even slightly smells or tastes off.
One of the most delicious Mexican dishes is ceviche, a soup made of raw fish, marinated in lime juice. It can be a true culinary delight – but with spoiled fish, it can be a nightmare of food poisoning. Another concern is the threat of parasites in the raw fish not properly frozen before preparation. If you’re unsure, stick to cooked fish and seafood – you’ll still have a lot of choices: Mexico abounds in excellent seafood.
9. Under-indulge. A simple trick to keeping well is not to stuff yourself. Don’t drink alcohol heavily, don’t over eat. It’s not uncommon for people to get ill on too much unfamiliar food. Avoid greasy food like burgers and acidic drinks like juices or coffee if you’re not feeling well: they only aggravate the problem. If you feel the need for something familiar or less spicy, you can always find pasta and rice dishes, yogurt and pasteurized milk.
Be careful when drinking mixed drinks like margaritas. Bartenders often don’t measure; they just pour. You could be getting a lot more alcohol than you expected. Take it easy and you’ll feel a lot better the next morning.
10. First aid: bring the basics. We always bring antibiotic lotions, bandages, pain relievers, clove oil (for toothaches) and hydrogen peroxide. Rinse every cut or scratch in the peroxide, as quickly as possible.
You will also need to bring a supply of personal hygiene products in case you can’t find a nearby farmacia.
Carry any medicines you will need for allergies, motion sickness, or diarrhea (as well as any prescription medicines you normally take). You can find most common over-the-counter medicines in Mexican pharmacies, but the names are often different, and you need some Spanish knowledge to translate the boxes. Bring medicines in your carry-on bag; in your luggage they might be subject to harmful temperatures.
Here are a few more tips and suggestions to help make a healthy and pleasant visit to Mexico:
• Pets: Rabies is endemic in Mexico. Any pets you bring must have up-to-date vaccinations. Avoid letting them run loose or meet other animals.
• Vegetarians: You can eat well in Mexico with a little effort. Most restaurants use lard for cooking, even in otherwise meatless dishes, so you may have to find a place that caters to vegetarians or choose a different type of dish (like rice). The markets are full of food to cook yourself, including several types of bean, breads and, of course, fresh produce. Take down a few granola or fruit bars for day trips to areas where you’re not sure what you may find to eat.
• Vaccinations: Not generally required, but should be up-to-date. Ask your family doctor to find out what’s recommended for Mexico. It’s really important to get your shots if you plan any trips outside popular tourist areas.
• Cactus: Nopales (prickly pear cactus) is often offered in restaurants, in salads, stews or sometime blended in drinks. Try it – cactus is tasty, high in fibre and healthy eating.
• Poolside: If the pool doesn’t seem as clean as you’d like, don’t use it. Not all hotels clean their pool as often or as thoroughly as they should. If there’s any hint of algae or murkiness in the water, swim elsewhere.
• Limes: Those limes you see on every table aren’t just for decoration or flavour: lime juice helps kill bacteria. Squeeze one around the rim of your beer can or bottle before drinking, or even your water bottle. Fresh lime juice and salt is also a common herbal remedy for upset stomach.
• Exercise: If you’re not used to walking a lot and you plan to walk around the community while you’re on vacation, do a few stretches first to limber up. It’ll help prevent stiffness and sore muscles later. Over-the-counter muscle relaxants can also help relieve the symptoms.
Copyright 2005 Ian Chadwick. All rights reserved.
The most common ailments travelers to Mexico are likely to encounter are rarely life-threatening, mostly annoying and sometimes embarrassing. It’s possible to avoid – or at least minimize – any basic health problems you might encounter through some simple precautions, common sense, and a few good habits.
For example, you may think you’ve been struck by “Montezuma’s Revenge” some days, but what you most likely have is simple “Traveller’s Diarrhea.” The former is amoebic dysentery from contaminated water, and very serious. It needs immediate medical attention. The latter is usually the result of over-indulgence in food, alcohol and sun. It is easily cured through rest in the shade, drinking fluids, and eating sensibly for a couple of days.
Here are some tips for your next trip south to help you avoid this and other common problems:
1. Water. Number one on all the lists. Don’t drink from the taps, but drink plenty of bottled water. While most hotels and tourist venues in the popular centres advertise they use “agua purificado,” it’s still better to rely on bottled water for drinking and brushing your teeth. If you wander off the beaten path to those authentic little restaurants or hillside towns, be extra careful. If you order bottled water in a restaurant, make sure the seal isn’t broken: demand another if it even seems questionable.
Drink a lot and frequently – one of the most common ailments under the hot sun is dehydration. Carry a bottle with you everywhere you go. Since every corner tienda sells bottled water, you don’t need to ration yourself: drink as often as you wish. But beware: if it comes out of an ice chest and not a refrigerated cabinet, wipe the top thoroughly first and drink from a straw (or better yet, go to another store!).
Drinking tea, coffee, pop and alcohol can also dehydrate you. Tea and alcohol, for example, are diuretics: they make you pass more water than the tea contains. One of the symptoms of a hangover is dehydration. Drink bottled water in tandem with your mixed drinks to maintain hydration. Sitting around a pool in the sun while drinking is a sure way to lose precious water and give yourself problems.
If you do get diarrhea, drink even more water to replenish lost fluids.
Eschew the ice. Unless you are absolutely sure the source of the ice was purified water, it’s best to be on the safe side. Be careful of salads too: the vegetables are often washed in tap water!
If you’re cooking your own food, you can take along a small, portable water filter, or use tablets (usually iodine or chlorine compounds). Tablets have the disadvantage of requiring a longer time to disinfect and can add a bad taste. Filters are more expensive, and require careful operation and maintenance. A combination of both may be necessary in areas with contaminated water.
2. Yogurt. Be pro-biotic! Eat yogurt at least once every day. It helps keep your intestinal flora active and in good condition. Mexican grocery shops often boast dozens of flavours and styles, from yogurt drinks to creamy blends with native fruits and grains. I’ve seen more types of yogurt in Mexico than in any Canadian store. Johns Hopkins University medical researchers found yogurt won't cause diarrhea and indigestion in lactose-intolerant people.
A daily serving of yogurt gives you nearly a quarter of your daily protein and calcium requirements. But better yet, yogurt is full of a natural antibiotic called Lactobacillus acidopholus. Acidopholus helps prevent salmonella and Candida yeast fungi from getting established, as well as helping prevent canker sores, and the effects of type I herpes.
If you’re taking prescription antibiotics, eat more yogurt to avoid digestive problems - the antibiotics kill off the helpful acidopholus you need.
Take a supply of acidopholus pills with you, available from any health food store or pharmacy. Before we go to Mexico, Susan and I start taking acidopholus a month early, to help our systems get accustomed to the constantly changing fauna. We also eat lots of yogurt before and during our trip. It’s not foolproof, but it has helped us stay fit for the past 20 years.
On a similar note, we take a full spectrum of vitamins and minerals with us for daily consumption to maintain our health.
3. DEET. Mosquitoes carry a wealth of diseases from malaria to dengue fever. In most urban areas, they’re not a serious threat, but if you plan trips to the countryside, adventure tours, or overnight stays in ecological hostels, then you will definitely need an insect repellent with DEET (diethylmethyltoluamide). Plus you’ll need sensible clothing, not just beach wear: long pants, long sleeve shirts, socks and a hat. Spray your clothing and packsack as well as your exposed skin.
DEET is not effective repelling all noxious insects. A popular herbal repellent for some of these is Pennyroyal Oil (recommended in The People's Guide to Mexico. A low-toxicity alternative to DEET is Permethrin, a synthetic version of pyrethrum, a natural insect repellent produced by chrysanthemums.
4. Street food. It’s hard to say no to those aromatic dishes and foods being served by street vendors or in those quaint pocket-sized eateries. Some of it may be the best and most authentic Mexican food you’ll ever eat. Some of it will have you lurching for the toilet.
The best advice is to stick to larger, more popular restaurants, but if you simply can’t avoid the temptation to taste, use some common sense. Make sure the place, the cook and server look clean. Avoid any foods that have been sitting out for a long time. Avoid raw vegetables and any “perishables” like seafood.
Another concern for tourists is the inherent spiciness of many Mexican dishes. We’re more used to a bland diet than most Mexicans. Street vendors prepare their wares for Mexicans, not gringos. If you’re not a fan of spicy foods, ask the seller if the food is “picante” and avoid it if he or she says “si!”
5. Wash your hands. Sounds like your mother talking? It’s the single best act of self-defence you can make. Wash as often as you can – from the plane trip down to your return home. Dozens of illnesses are spread through simple contact – you touch something, then you touch your face or rub your eye. In a few seconds you’ve transferred a virus or bacteria into your system. Think about it: how many people before you have handled that piece of jewellery or that colourful plate in the market? How many of them had a cold or the flu? Right: there’s no way to tell. Just remember to wash your hands as often as possible.
Carry several handy-wipes with you: use these small, disposable, disinfectant towelettes to wipe your hands, clean cutlery, or wipe the tops of bottles and cans before opening them. You can also carry small bottles of liquid hand sanitizer.
6. Hat, sunglasses and sunscreen. Heat can kill you. Literally. Sunstroke is not a laughing matter. Even the most hale and hearty can be stricken with too much sun and heat. The effects can be sudden and unpredictable, but nausea, disorientation and vomiting are common. If you feel any dizziness, stop, sit down in the shade and drink water. Or pour it on your head. When you get back to your room, take a cool shower.
Avoid really hot and stuffy places like those airless markets at mid-day. Take deep breaths, wear loose but protective clothing and a hat. And not that tight, useless baseball cap you brought down: find a store that sells airy Mexican hats (made from straw or sea grass), the kind that protect your face and neck, but allow air to circulate around your head.
Another tip: wear good walking shoes. Choose sensible footwear over fashionable, preferably something that allows air to circulate. Avoid going barefoot except around the pool. Cobblestone streets and uneven sidewalks are hard on the feet, so dress accordingly.
Skin cancers are increasingly common, so long exposure to sun isn’t the sign of health that it once was. Of course, we need sunlight so our bodies produce vitamin D, but it’s very easy to get a burn under the Mexican sun. Get your sun in the morning and late afternoon, avoiding the noonday heat.
If you really must tan, get it gradually. Start with higher levels of sun-block to get your skin accustomed to the heat and the sun, and work your way towards less one day at a time. Vulnerable areas like shoulders, shins and your forehead need a higher level of sun-block. Pay special attention to children and see that they’re fully protected.
7. Fresh fruit and vegetables. It’s wonderful to be in a country where everything comes to the table fresh, but Mexican farmers usually aren’t organic. Fruits and vegetables may be contaminated with fertilizers (human, animal and artificial) and pesticides. Wash all fruit and veggies in clean water, and peel them after. The Centre for Disease Control warns travellers to “boil it, cook it, peel it, or forget it.”
Another problem to watch for is overeating fresh fruit: our systems aren’t accustomed to the high-sugar, high-acid ripe fruits. These can cause all sorts of gastric upset, from heartburn to diarrhea. Take it easy until your system acclimatizes.
8. Fish and seafood. Mexico offers some of the best seafood in the world. But it’s not a long distance between fresh and spoiled. If you’re shopping in the mercado, it’s fairly easy to tell, but ask at the restaurant if the fish is fresh today. Some seafood has a very short shelf life, crustaceans in particular. Be cautious, and send back anything that even slightly smells or tastes off.
One of the most delicious Mexican dishes is ceviche, a soup made of raw fish, marinated in lime juice. It can be a true culinary delight – but with spoiled fish, it can be a nightmare of food poisoning. Another concern is the threat of parasites in the raw fish not properly frozen before preparation. If you’re unsure, stick to cooked fish and seafood – you’ll still have a lot of choices: Mexico abounds in excellent seafood.
9. Under-indulge. A simple trick to keeping well is not to stuff yourself. Don’t drink alcohol heavily, don’t over eat. It’s not uncommon for people to get ill on too much unfamiliar food. Avoid greasy food like burgers and acidic drinks like juices or coffee if you’re not feeling well: they only aggravate the problem. If you feel the need for something familiar or less spicy, you can always find pasta and rice dishes, yogurt and pasteurized milk.
Be careful when drinking mixed drinks like margaritas. Bartenders often don’t measure; they just pour. You could be getting a lot more alcohol than you expected. Take it easy and you’ll feel a lot better the next morning.
10. First aid: bring the basics. We always bring antibiotic lotions, bandages, pain relievers, clove oil (for toothaches) and hydrogen peroxide. Rinse every cut or scratch in the peroxide, as quickly as possible.
You will also need to bring a supply of personal hygiene products in case you can’t find a nearby farmacia.
Carry any medicines you will need for allergies, motion sickness, or diarrhea (as well as any prescription medicines you normally take). You can find most common over-the-counter medicines in Mexican pharmacies, but the names are often different, and you need some Spanish knowledge to translate the boxes. Bring medicines in your carry-on bag; in your luggage they might be subject to harmful temperatures.
Here are a few more tips and suggestions to help make a healthy and pleasant visit to Mexico:
• Pets: Rabies is endemic in Mexico. Any pets you bring must have up-to-date vaccinations. Avoid letting them run loose or meet other animals.
• Vegetarians: You can eat well in Mexico with a little effort. Most restaurants use lard for cooking, even in otherwise meatless dishes, so you may have to find a place that caters to vegetarians or choose a different type of dish (like rice). The markets are full of food to cook yourself, including several types of bean, breads and, of course, fresh produce. Take down a few granola or fruit bars for day trips to areas where you’re not sure what you may find to eat.
• Vaccinations: Not generally required, but should be up-to-date. Ask your family doctor to find out what’s recommended for Mexico. It’s really important to get your shots if you plan any trips outside popular tourist areas.
• Cactus: Nopales (prickly pear cactus) is often offered in restaurants, in salads, stews or sometime blended in drinks. Try it – cactus is tasty, high in fibre and healthy eating.
• Poolside: If the pool doesn’t seem as clean as you’d like, don’t use it. Not all hotels clean their pool as often or as thoroughly as they should. If there’s any hint of algae or murkiness in the water, swim elsewhere.
• Limes: Those limes you see on every table aren’t just for decoration or flavour: lime juice helps kill bacteria. Squeeze one around the rim of your beer can or bottle before drinking, or even your water bottle. Fresh lime juice and salt is also a common herbal remedy for upset stomach.
• Exercise: If you’re not used to walking a lot and you plan to walk around the community while you’re on vacation, do a few stretches first to limber up. It’ll help prevent stiffness and sore muscles later. Over-the-counter muscle relaxants can also help relieve the symptoms.
Copyright 2005 Ian Chadwick. All rights reserved.
