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The Basic (Common Knowledge) 
There are lots of matters requiring attention when traveling, health protection is one of them. To have a good time, it is important to keep fit both physically and mentally, here are some suggestions as follows:
1.Protect yourself from cold:
The weather is very changeable in spring and autumn. Don't take off too many clothes. Take umbrella with you in spring. The temperature of daytime and night is much different in autumn, make sure you have enough clothes, especially when you are senior, your immunity and disease resistant ability may become weakened. Don't stay out in the wind for a long time. 
2. Stay in comfortable, quiet room:
To sleep soundly for at least 6~8 hours every day, as poor sleep would make you tired, weak and even sick. 
3. Pay attention to food hygiene:
To prevent constipation, you'd better take light foods, vegetable and fruit, Your digestion slows down without enough activity, don't eat too much when you are traveling by train, plane or boat, otherwise your stomach will be over-burden. Don't drink water directly from the fountain, pool and river. Have your meals in the hotel restaurant where you stay as much possible as you can. If you eat out, you'd better choose a good and clean restaurant. Don't make yourself too tired: Travel according to your capability, don't go beyond what you can. Try your best to keep normal routine.

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Useful Notes

How to remove tiredness:
Stretch shoulder: cross your fingers and rise up with palm upward, stretch you body backward ten times slowly, then quicken.
Stretch chest:
 Bend you arms, put arms in front of your chest vertically, lower your head, then extend arms parallelly and backward, raise head and stick out chest at the same time, do it 10 times.
Stretch body:
Put one hand on waist, raise the other hand up, turn upper body aside, stretch hand forcibly upward 5 times, each time last for 1~2 seconds, then other side.
Stretch waist and abdomen:
Hold head in hands, bend you body, then stretch upper body backward, do your best to keep body straight, do it slowly 5 times, each time last for 3~4 seconds.
Stretch legs: lay knee against chest, then stretch both legs at one time and on tiptoe for 10 times, each time last for 1~2 seconds.
Do health care exercise:
The exercise is fit for doing on bus, boat, and plane. Ten finger tips press each other. the left hand make a fist, the right hand hold tightly the left hand wrist, push forth forcibly with palm downward. Then turn two hands' role.
Two hands collude and draw each other for 5 seconds.
Two hands hold fist tightly.
Hold you breath for 5 seconds.
Set your teeth.
Open your mouth widely and shout silently.
Grip your lips .
Hold chin with two fists, and chin press downward forcibly.
Raise face with right hand, lean face against right hand forcibly, then left hand's turn.
Hold the upper head with two hands, then head exerts all strength to stretch forth, while hands push it backward.
Lean against chair, push your right part of brain forth with crossing hands, while your body and brain press toward right. then brain's left part turn and do it repeatedly.

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Diseases and Prevention 
Visiting the Tibet region, tourists should be careful about plateau reaction. When you are touring and learning local customs, you will realize it is hard for you to breathe because of low pressure and thin air. This is so-called reaction to altitude. In general, the tourists from the low altitude to plateau may suffer the following sort of reaction: dizzy, thirsty, nervous, pasting, heart beat fast and nose bleeding and muscle pain. How can you get used to the environment of plateau? 
Climbing the mountains or hiking is not allowed to go fast, don't take too much luggage. Do less strenuous exercises. Be careful to keep warm, avoid having a red throat and imposing pressure upon the heart and lung. Come over the nervous feeling. Eat more vegetable and fruit when entering Tibet. The more you are nervous, the more you tend to have the plateau reaction. If you travel the plateau for the first time, you get ready to experience first. If you have heart disease, high blood pressure, or asthma, it is not suitable for you to travel plateau. You'd better take oxygen bag just in case if you are in a weak condition. 
As soon as plateau reaction happens, you have to stop traveling and take oxygen at once. If you have slight reaction, you can recover quickly after breathing oxygen. But when you have serious reaction, please go to the hospital located at the region of low altitude, when the situation is stable, be careful to keep you in good condition and avoid getting worse.

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