When you're leaving for vacation, the last thing on your mind is your health. After checking and rechecking lists, packing enough stuff to supply a small army and making arrangements for someone to feed your goldfish, you're probably too exhausted to think about ways to stay healthy away from home.

But after investing so much time and energy (not to mention money!) in your trip, you don't want it ruined by cramps, kinks, rashes, sunburn, injury or assorted bumps, breaks, bugs, bacteria or viruses. And you don't want to come back with more "baggage" (read: pounds) than you had when you left.

Not to worry. Our guide to healthy travel will tell you how to eat well, avoid stress, stay safe and travel comfortably, no matter where you're headed or how you plan to get there.

Get there quickly and safely

Flying is fast and convenient, but as any frequent flier knows, air travel comes with its own set of aggravations. To make your flight more enjoyable, try these tips:

Distribute your luggage among two smaller suitcases instead of one large one, says Edward N. Hanley Jr., MD, chairman of the department of orthopedic surgery at Carolinas Medical Center in Charlotte, NC. This will help you balance the weight while carrying your bags through the airport. Better yet, wheel your luggage.

Check all bags that are heavier than five to ten percent of your body weight. When stowing your carry-on luggage, stand straight and away from the overhead compartment, suggests the American Chiropractic Association. Whenever possible, place heavier bags under the seat in front of you to avoid having to lift them over your head.

Before you buckle up, place a small airplane pillow or inflatable lumbar support in the gap between your lower back and the seat. This will counteract the tendency to slump and decrease the risk of in-flight back pain.

Don't cross your legs. It shortens the leg muscles, reduces circulation and creates an uneven weight on the hips and pelvis, which can cause lower-back pain.

Rest your feet on a briefcase or carry-on bag placed on the floor. This will bring your knees above your hips to take the pressure off your lower back.

Get up and move around. Studies show that sitting motionless for several hours, whether in a plane or a car, increases your risk of developing deep vein thrombosis (DVT), a condition in which blood clots form in your legs. In rare instances, the clots can be fatal.

(Know the signs: Travel-related blood clots in veins will cause pain in the leg or chest. Even if these symptoms arise a few days to four weeks after trip's end, see your doctor.)

To minimize the risk of developing DVT, walk (or at least stand) once every two hours. At your seat, point your toes down (heels up), then raise your toes up toward your knees so that you're flexing your calf muscles, suggests Rebecca W. Acosta, MPH, executive director of Traveler's Medical Service in New York City. Bonus: Standing upright will also reduce strain on your lower back.