Bon voyage: Whether you're traveling near or far, here's how to avoid illness and stay on track with healthy habits

Jane Austen wrote, "There is nothing like staying at home for real comfort." Traveling does come with some risks; nothing can ruin a vacation faster than an illness or injury. The most common problems travelers experience are food and air travel-related, but they can be avoided with a little planning. We asked local experts for their advice on how to stay healthy and safe as you explore. As St. Augustine said, "The world is a book, and those who do not travel read only a page."

Lea Anne Lambert, a registered dietician and assistant director of the dietetic internship program at Southeast Missouri State University, says norovirus and salmonella are the top two pathogens responsible for foodborne illness and outbreaks.

Illnesses on cruise ships are often linked to norovirus. It is easily spread and people will become sick within hours of exposure. Lambert advises good hand washing and hygiene to prevent an outbreak.

There is also some truth to the old traveling adage, "Don't drink the water." Lambert suggests getting bottled water rather than tap water when traveling abroad. Also be wary of fruits and vegetables that could have been washed in tap water.

If packing a picnic, pack food with ice or a frozen ice pack in an insulated lunch bag or cooler and place in the back seat instead of the trunk. The environment tends to be cooler in the car, especially when the air conditioning is on. Don't let food sit unrefrigerated for more than two hours.

Overeating is common on vacation. The 24-hour cruise buffets are infamous, but almost any destination will have tempting offerings. Lambert suggests battling the tendency to overindulge by having a plan. When taking a road trip, pack healthy snacks.

"Pretzels, apples, bananas, carrots, celery, peanut butter, wheat crackers or cheese sticks are simple snacks that are quick to prepare and easy to eat on the go," she says.

Plan to find healthy pit stops along the way. She suggests checking out the restaurants available along your route and planning to stop at those with healthier choices, like Subway or Panera. If you have to get fast food, avoid the fries, split a meal with someone you are traveling with or pick up a salad.

When you arrive at your destination, plan on fitting in some extra activity to accommodate the extra calories. You'll come home with more memories than pounds from your experience!

Dr. Debra Lee-DiStefano, professor of foreign languages at Southeast Missouri State University, has taken many students on trips abroad. She says carrying hand sanitizer and using it frequently, as well as coughing properly (using the elbow, not the hands), can help avoid a respiratory illness following a flight.

It's also important to stay hydrated while traveling. Many people don't bring water bottles because you can't have more than a few ounces when the TSA agent examines your bag. However, you can get water once you proceed to your gate.

"Spend the $3 on a bottle of water at the airport and drink water instead of soda on the flight to avoid dehydration," suggests Lee-DiStefano.

To prevent blood clots, don't be afraid to get up and walk around or do stretches and bends.

Jet lag is different for everyone, Lee-DiStefano says. She seldom gets it upon arrival, but it often hits when she returns home. To stave off the laggy feeling, she suggests resting on the plane as much as you can.

"When you get to your destination, take the first day easy," she says. "Take a nap, but not a long one. The more you sleep, the harder it is to acclimate."

She also advises against driving immediately after a long flight. Having someone pick you up or taking a shuttle is the safest option.

With these expert tips, you should be on track for a perfect trip. Whether you are gone for two weeks or two days, remember the wisdom of Terry Prachett, who said, "Coming back to where you started is not the same as never leaving."