How to keep kids healthy when traveling or moving
Expat Family Health

How to keep kids healthy when traveling or moving


The health and safety of my children is the most important thing to me. When I planned our move to Spain, I didn’t consider how our new environment would affect our immune system. Keeping my kids healthy while traveling in a new environment took more planning than I prepared for.


 Moving to a new environment with different pathogens, germs, bacteria, pollen, plants, etc,can wreck havoc on your immune system. This resulted in us getting sick all of the time. Nothing serious, but enough to make us feel bad. Cough, sore throat, runny nose and fevers.  

For some people, changing environments helps their chronic sicknesses, for us, the new environment is really “testing” our immune system.

Examples of sickness when moving to a new environment.

  • Allergies (Hay fever, etc)
  • Colds
  • Fever
  • Flu
  • Indigestion – due to different foods your body needs to get use to.
  • Diarrhea – due to different foods and maybe the water
  • Bloating

And if you have kids in school, forget-about-it, you may have all of the above at the same time.

How To Strengthen Your Immune System

So, if you are changing your environment whether it’s 150 miles away or 2500 miles away, along with preparing for all you need to move successfully, you need to protect and strengthen your immune system.

This will not prevent all sickness but it will help you avoid some and get you back on your feet faster.

First, I had to recognize when I was getting sick. Half of the time, I didn’t realize I was getting sick and thought it was allergies. I am prone to allergies so I just brushed it off as nothing out of the normal. Suddenly, I am in bed with a bad cough, headache and a serious debilitating cold. By the time I realize I am sick, I’m a day and a half in. Then, I am scrambling to figure out what to do.

Recognize When You Are Getting Sick

First, you have to recognize when a sickness is coming. If you are prone to allergies or find yourself with allergies, take medicine to combat your allergies. There are different allergy medicines around. Find the one that reacts best with you. I am from America so I know that Claratin and Alegra works best for me. Here in Spain, they do not have the same brands, but they have different brand medicines with the same active ingredients as Claratin and Alegra. Buy them and take them religiously. That way if you are getting sick, you’ll realize it because your allergy is under control.

Be Pro-Active Instead of Re-Active

Start before you have an issue. Strengthen your immune system with vitamins, and supplements. There are many vitamins and supplements that claim to do wonders for your immune system. Try them out and see what works for you. From Airborne, to bee pollen to B vitamins, D vitamins, echinacea, to teas and herbs. Try them, take them and see how it works for your system.


Eat Well and Exercise

Eat a balanced diet and exercise. All the experts say this, but this really bores me. I added it because it’s only right.

But my opinion is….blah blah blah yada yada yada.

Ok, seriously.

Eat healthy food and exercise.

Get A Lot of Rest

This is very important. You have to take care of yourself. The stress of moving is very high, which lowers your immune system. So, rest, sleep and take it easy.


Medicine For Allergies (For Adults)

Over-the-counter allergy medications

Below is a list of allergy medicine to try if you are having problems. I am not a Doctor, so make sure you speak with your Doctor before you take ANY medication. I take no responsibility for you taking any medication. You must understand and speak with your doctor about how these medications can affect you, your individual medical history and your current medication.

Antihistamines (sedating – can make you sleepy)


Antihistamines (non-sedating – does not make you sleepy)

Nasal Sprays: Decongestants

  • Oxymetazoline (Afrin) – I really dislike Afrin
  • Xilometazolina (Rhinovin) I love this one

Vitamins to Boost Your Immune System

Vitamin C

Vitamin B6

Vitamin E


Other items to  Boost Your Immune System




Medicine for children is more complicated. The medicine you can give your kids depend on their age.

Remember to bring medicine approved by your children’s pediatrician when traveling.


Here is some advice from the baby center website.

Advice From BabyCenter

Age-by-age child medicine chart

Fever Reducers/Pain RelieversCough and Cold Medicines

Revisit the label as your child gets older because formulations and safe dosages change as your child grows. Also, be aware that drops for infants are three times more concentrated than syrup for toddlers. Manufacturers are phasing out infant drops, but you may still find them on store shelves.Don’t mix medicines so you don’t accidentally give your child too much of any one ingredient. Experts debate the safety and effectiveness of cough and cold medicines in children ages 2 to 5. The issue is currently being evaluated by the FDA.

Special notesThese will lower your child’s fever and reduce overall discomfort but won’t help with other cold symptoms.
Medicines in this categoryAcetaminophenIbuprofen
  • Decongestant (for stuffy noses)
  • Expectorant (to break up mucus)
  • Cough suppressant (to reduce coughing)
  • Antihistamine (for runny noses, sneezing)

under 3 months

Call your doctorDon’t useDon’t use

3 to 5 months

Ask your doctor or see  acetaminophen dosing chartDon’t useDon’t use

6 to 23 months

Ask your doctor or see  acetaminophen dosing chartAsk your doctor or see ibuprofen dosing chartDon’t use

2 to 3 years

Follow label dosingFollow label dosingNot recommended, follow label instructions*

4 to 5 years

Follow label dosingFollow label dosingOkay for now, follow label instructions**

6 years and older

Follow label dosingFollow label dosingFollow label dosing

* Drug manufacturers changed their labels in 2008 to advise against use among children ages 2 and 3. Technically, the United States Food and Drug Administration allows use in this age group but may soon recommend against it. (An expert panel agreed this was the best thing for the FDA to do during a vote in 2007.) If you want to use these medicines for your child, call your doctor.

** The FDA allows use in children ages 4 and 5 but may recommend against it (an expert panel agreed this was the best thing for the FDA to do during a vote in 2007). If you want to use these medicines for your child, follow label dosing.


Baby Center

How To Find Medicine when you are an expat


When we moved to Spain, I took a large amount of medicine with us, ‘just in case”. Having those medicines on hand was invaluable when my kids got sick. I didn’t have to worry about finding Advil in a new country.

Tip: Take medicine with you when you travel or move to a new country.

Buying medicine is different in every country. Research your country to find out “how to buy medicine in…”.  

Once you understand the system, use the local language to search for what you need. Do not search for the name brand of the medicine from your home country. There are different brands for the same medicine in different countries.

For example, here in Barcelona, Spain, I asked for Advil and Tylenol and  the Pharmacist looked at me confused. So, I asked for Ibuprofen (Advil) and acetaminophen (Tylenol). That she understood and retrieved it for me.

The Advil and Tylenol were packaged differently than in the USA.

That goes the same for allergy medicine.

I would suggest taking a bottle of medicine to the pharmacy and asking if they have anything comparable. The pharmacist can look and read the active/main ingredients and find a comparable option.

What I am using


  • Antihistamine – Cetirizina or loratadine
  • Berocca for energy, B vitamins
  • Multi vitamin.

I’ll see how they work over the next few months to see if I need to change things up.

What do you use to stay healthy during a move or with kids going to school?

Download A Family Travel Medical Checklist Kit

Click Here to download your Medical Travel Kit Checklist

Instant Download. I’ve also included first aid instructions for CPR, and choking. This is must have information for traveling with your kids in tow.


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    1. Techlinu

      Hi there,

      Thanks for sharing these awesome tips, I will surely note them. Your blog design and contents are just awesome, love to read some 🙂

      June 15, 2017 Reply


    My Kids In Tow is my family travel and adventure blog dedicated to having fun, traveling, having adventures and living a fulfilling life with “my kids in tow“.