[MM]: From Yoga to IV Drips: Dengue Fever Diaries

Hello Reader,
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Heya Fit Travel Tribe!

For today's Monday Momentum, we'll still talk more about the less glamorous but absolutely essential topic of vaccinations and foreign diseases. Ideally, these can be prevented to help you stay healthy while traveling.

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Especially if you're still dipping your toes into travel, it can be easy to forget this type of medical travel research before you get to your destination.

I still remember when my younger sister and I were going to Costa Rica and she asked before we left "do we need to get any vaccines?"

Oh crap....I didn't even THINK about that.

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When I had done my study abroad in Kenya and some group tours later on, I was always told if I needed to be aware of vaccinations and foreign diseases. This is super critical to do on your own.

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Whether it comes from a place of privilege or lack of experience traveling to certain countries in the world, it can be easy to never have this topic cross your mind.

Speaking as an American, most folks might travel to London, Paris, and Rome and....you don't really need anything special (medically-speaking) before you arrive.

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I've had to take malaria pills, get multiple types of vaccines, and now just become aware of other foreign diseases I might encounter. Even if you take preventative measures, it's never a guarantee you won't get sick.

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Here in Bali, especially in the rainy season, dengue fever is somewhat common and it is horrendous to experience. There is no treatment besides "you just have to wait it out for 7-8 days while feeling like garbage."

Even though I was diligent about wearing bug spray in the yoga shala....all it takes is one mosquito bite.

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Planning trips is usually all about the fun adventures, relaxation, and the food. If you find that there's a gap on your travel checklist on vaccinations and foreign diseases, I've got you covered:

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What health risks should I be prepared for in this specific country?

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Why Vaccinations and Research Matter

Let’s face it: nothing ruins a trip faster than getting sick, and some diseases can be avoided entirely with proper planning. Depending on where you’re going, vaccinations may be required or highly recommended. For example:

• Southeast Asia: Hepatitis A, Typhoid, and Japanese Encephalitis might pop up on your doctor’s radar.
• Africa or South America: Yellow Fever could be a concern (and sometimes even required for entry!).
• Tropical Regions Worldwide: Malaria isn’t vaccine-preventable, but understanding prophylaxis options is crucial.

Where to Find Reliable Information

Not sure where to start? Here are some trusted resources to check:

1. CDC (Centers for Disease Control and Prevention): Their Travel Health section lets you look up health advisories by country.
2. WHO (World Health Organization): Offers detailed disease profiles and vaccination recommendations.​
3. Your Local Travel Clinic: A quick consult can give you personalized advice based on your itinerary.
4. Travel Forums and Communities: While not medical advice, travelers often share tips for navigating local health risks (and where to find quality care).

What to Discuss with Your Doctor

Once you know your destination’s risks, book an appointment to talk about:

• Vaccines: Confirm which ones you need based on your travel plans and any personal health conditions.
• Medications: Ask about antimalarial pills or any other preventative treatments.
• Chronic Conditions: If you have allergies, asthma, or other ongoing health concerns, discuss how to manage these abroad.

Packing for Health: Beyond the Basics

Here’s where you can level up your packing game:

• Vaccination Record: Some countries may ask for proof of vaccination (e.g., a Yellow Fever certificate).
• Small First Aid Kit: Include band-aids, antihistamines, painkillers, and electrolyte packets.
• Anti-Mosquito Measures: Think DEET spray, mosquito nets, and long-sleeve clothing.
• Country-Specific Extras: For example, altitude sickness meds if you’re trekking in Nepal or cold-weather gear for a surprise snowstorm in Sapa (been there!).

Pro Tips to Protect Yourself While Traveling

1. Be Aware of Food and Water Risks: Street food is amazing, but stick to places where it’s hot and freshly cooked. Bottled water only, and don’t forget to avoid ice in high-risk regions.
2. Stay Up to Date: Disease outbreaks can happen. Keep an eye on the news or sign up for alerts.
3. Prepare for Emergencies: Know where the nearest clinic or hospital is and how to say key phrases like, “I need a doctor” in the local language.

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New to Travel Insurance???

✨✨✨Send me an email and ask some questions ✨✨✨

I feel like I'm quickly becoming an expert. I submitted a claim for getting sick in Vietnam and now I'll be submitting another one for Bali...

Previously, I had a dental filling pop out while flossing in Reykjavik (my first night there). I had to have an emergency dental appointment the next day and used my insurance pretty easily. I got the procedure fully reimbursed! 😃

I personally love how easy it is to connect with them and ask all of my questions and get answered quickly. (Literally me just now asking about my doctor's appointment tomorrow and hearing back within a couple of minutes).

Their customer service is great! They speak to you like an actual human 💗

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Here's the travel insurance that I use...

Stay Covered with SafetyWing​​ ​​ Traveling without health insurance can be risky, especially when facing unexpected illness or needing medication abroad. SafetyWing offers affordable travel medical insurance designed for nomads and travelers, giving you peace of mind wherever you are. With coverage for doctor visits, prescriptions, and even emergencies, you can focus on exploring—worry-free. ​ Learn more HERE ​

Transparently, I hardly get sick.

And now I was not only sick in Vietnam (off and on for about 2 weeks), I'm now sick in Bali!!!

THIS. SUCKS.

(Bangkok, I'm already looking at you as "country 3 out of 3" so please just be kind to me)

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Prior to to getting sick with dengue fever, however, the yoga teacher training has been a great experience. This training is pretty intensive!

We have class sessions for 9 hours a day. There ended up just being myself and one other trainee which is super personalized, yet very social.

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Here's our daily schedule for our yoga teacher training

• 06:30 to 07:00 Pranayama and shatkarma
• 07:30 to 08:30 Ashtanga yoga
• 08:30 to 09:30 Breakfast
• 09:30 to 10:30 Self-study
• 10:30 to 12:00 Hatha/Vinyasa Yoga
• 12:00 to 13:00 Break/Self-study
• 13:30 to 14:00 Lunch
• 14:00 to 15:30 Postures Alignment and Anatomy
• 15:30 to 17:30 Yoga Philosophy
• 17:30 to 19:00 Yin Yoga
• 19:00 to 19:30 Meditation
• 19:30 to 20:30 Dinner time
• Time for an early bedtime!!

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Focusing on engaging the posterior chain to work on my Cobra pose. We took awhile warming up our spine and even later practiced against a wall to intensive the movement.

We spent a whole class warming up our joints to then practice our front splits. This was super duper intense!

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I love how down-to-earth our main instructor is. He doesn't look down on the modern/Westernized variations of Yoga (puppy yoga, hot yoga, acro yoga, aerial yoga, etc.). This was something super important to me.

And I've been very candid like "no offense, but I'm not going to teach my classes speaking in Sanskrit since that's not my vibe." I remember going to some yoga classes like that early on and it low-key made me feel like I didn't belong, and those people are my target audience.

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​Some quick things I've learned about myself in this training:

1. I don't consider myself spiritual and it makes it harder to really "get" some of the philosophical elements of yoga. But I think that's also okay. I approach it with an open mind and then decide what it means to me later.
2. I still most certainly get frustrated with what my body can/can't do (right now). It's very normal and that's why I love talking about it with others.
3. Don't underestimate basic joints movement and mobility training (as I speak to my ankles, knees, and hips...and probably shoulders as well haha).
4. I don't think I'll ever call myself a "yogi" - it's just not an identity that resonates with me. Though my main instructor is super cool, he has acknowledged there's a lot of folks out there who look down upon modern/non-traditional practices and say "that's not yoga." Honestly....I'd have to think about it more, but I've kind of had this impression of the more traditional yoga community and it's a big turnoff for me. It feels a little gatekeeping and exclusionary.
5. More than ever, I just want to encourage people to enjoy movement in life. Whether that's yoga to music (my fav), yoga with goats, stretching after a workout and calling it yoga in your head....I don't care and I don't mind. (It actually reminds me of the below quote by my favorite artist).
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Oh, and then what can I say about DENGUE FEVER....

1. All it takes is one mosquito bite. It wasn't just me, but another friend said they felt like the bug spray here doesn't work. I tried my best to prevent it, but c'est la vie.
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2. This fever is NO JOKE and honestly, it feels worse than when I had really bad COVID. I've told my partner many times on the phone it honestly feels like I'm being tortured. I've been too tired and too in pain to cry and have said out loud to myself in my shower and in my bed "please make this stop."
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3. Don't wait to visit a doctor. I waited in Hanoi (just went to the pharmacy many times), but I'm glad I went within 24 hours. My blood pressure was insanely low: 83/58. It was so low I though they used a different numbering system (like how in America we don't use Celsius). NOPE! That's still compared to the 120/80 so....not good.
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   ​FUN FACT: Worldwide the same metric for blood pressure is used, however it only varies a little bit what range is considered "normal"
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4. I had never gotten an IV drip before and freaked out when they said they had to put the needle in the top of the hand. Sadly, I used to donate blood a lot and ended up having multiple bad experiences with needles, and now I have to compose myself a bit.
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   Also, (sorry if this makes you squeamish), but the needle going in and out HURTS....A LOT. (Especially when I had to get my second IV a few days later and I knew what to expect).
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5. It is very difficult to force myself to eat. Besides lack of sleep and being in pain (including in my low back from laying down for days), I rarely feel like eating food. And I have a good appetite. Forcing myself to eat (while crying and taking lots of breaks to rest) really has worn down a lot of my resiliency.
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6. The staff at the yoga school are so amazing. They came with me to the doctor both times (helps with translating and ensuring I get the information, medication, and insurance documents I need). The bring food to my room, refill my water, and now bring me tons of watermelon and papaya (since it's all I want to eat).

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After my first IV drip (sadly I think I unlocked a new traumatic experience)

I asked the staff to bring me lots and lots of watermelon. This is after my second IV drip and I'm feeling better doing my best to stay super hydrated.

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🤞🤞 Well hopefully the next time I write my newsletter, I'm not sick still or again!!! 🤞🤞

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ALSO...

I'm almost half way to my goal for my GoFundMe page for this training. If you're interested in sponsoring me, I'd greatly appreciate it!

No main feature here this week, but instead of 3 links for the below travel gems & fitness and wellness finds, I'll do one featured link for each.

Word on the street in the travel community is...

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"Sri Lanka is the new Bali"

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​You can compare some of the details between the two destinations and start to consider if Sri Lanka might be a worthwhile add to your travel bucket list. Especially before it gets "too popular," like Bali has become.

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Here are a few reasons why Sri Lanka is being referred to as the "new Bali" or "Bali 2.0"

• Untapped Tourism Potential: Sri Lanka offers beautiful beaches, lush jungles, and cultural heritage similar to Bali but with fewer crowds in many areas, giving it a more "undiscovered" feel.
• Affordable Travel: Like Bali, Sri Lanka is budget-friendly, with low-cost accommodations, food, and transportation appealing to backpackers and luxury travelers alike.
• Surfing Paradise: Sri Lanka’s beaches, like Arugam Bay and Weligama, are becoming popular among surfers, offering great waves with less competition compared to Bali.
• Wellness and Yoga: A growing wellness scene with yoga retreats and Ayurvedic treatments mirrors Bali’s reputation for spiritual and holistic healing experiences.
• Rich Culture and Heritage: Ancient temples, UNESCO World Heritage sites, and vibrant festivals provide a unique cultural experience, comparable to Bali’s strong spiritual and artistic identity.
• Biodiversity and Adventure: Sri Lanka is ideal for wildlife safaris, tea plantations, and hiking adventures (e.g., Adam’s Peak or Ella Rock), giving travelers options beyond the beaches, similar to Bali’s offerings of jungle treks and volcano climbs.
• Eco-Tourism and Sustainability: Like Bali, Sri Lanka is leaning into eco-tourism, with sustainable travel options and eco-conscious resorts becoming more prevalent.

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Is Sri Lanka on your list? It's on mine now...

This article saved me one night (thank you to my partner for sharing it with me).

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Struggle with headaches?

​Here are some techniques to implement to see if they can provide any relief. ​

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With my dengue fever, I was battle a seriously bad tension headache on my left side and it was so bad I couldn't sleep for an hour and a half. I then tried a few of these techniques and they helped tremendously.

It seemed to even keep the tension away for long enough for me to fall asleep.

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There are also tons of resources online about headaches as well as other body pains and how providing pressure/movement in another area of your body might directly impact where you feel pain.

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For this travel fitness convergence,,,

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Planning a trip with other runners to a new destination?

Send them these City Guides and Race Guides for travel inspiration.

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Thank you @runninglifestyle for the inspo 💗

One of my favorite ways to save money while traveling (and get a little cultural insight) is by hitting up local grocery stores.

Not only can you snag cheap snacks and meals, but you’ll also find some quirky items you’d never see at home. Some travelers even find this to be a favorite activity for their itinerary.

In Vietnam, I found a dragon fruit for less than $1 (so expensive in the States), and in Bulgaria, I regularly buy my banitsa (savory pastry with white cheese) from the local Lidl.

Pro Tip: Grab a reusable shopping bag, look for ready-to-eat items like pre-cut fruit or sandwiches, and don’t skip the local snack aisle—you never know what unique treats you’ll discover!

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Always on my mind: More money for more travel! It's often worth a little homework for those savings 💸

“ Everything I lose creates space for everything I need. ​ ​ ​

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Happy travels and healthy living,

Heidi​
​Heidirunsabroad.com​

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