RALEIGH -- The winter holidays create some really great memories with family and friends. But it's also a time when many of us are in the car or on planes, and that can disrupt our normal routines, leading to sickness and even fatigue. But there are some steps we all can take to try and stay healthy over the holidays.

Sitting down with Spectrum News anchor Caroline Blair, Minute Clinic Nurse Practitioner Sadie Klein says changing our normal routine, especially for kids, can make us more susceptible to fatigue and sickness.

A sick child on an airplane or in the back of a car, can really make for an unhappy travel day, so she offered recommendations to minimize motion sickness.  Klein says motion sickness most often happens in kids ages 2-12, and prevention is key to preventing it from starting in the first place.  She says staying away from greasy and fatty foods is important if you know you’re going to be traveling  She also says making sure passenger scan see out of a vehicle’s window, can also help prevention motion sickness.  She says the center of a back seat or middle row of a minivan often have the best view of the window or windshield.  And for other modes of travel, seats over the wing of a plane, and the front of a train, provide the most stability along with the center of a ship.

If your child does start to become nauseous while traveling, Klein says there are steps you should take.  If they’re reading a book or watching a movie, make them stop right away.  If you or your child are prone to getting suck while reading, she suggests trying an audio book or listening to music instead.  She says to try and open up a window for fresh air, and close your eyes and relax.  Dry crackers and ginger ale can also help settle your stomach if you feel sick.  But if that doesn’t help, Klein says some over the counter and prescription strength meds can do the trick.  She said to pay attention to directions, especially on meds like Dramamine that are available in chewable tablets, because they can make you tired.  These meds often need to be used in advance.

The Centers for Disease Control and Prevention is now warning tht they expect to see an increase in the flu as we head into the flu season.  In response, Klein says it’s important to always wash your hands, and make sure you get your flu shot as soon as possible as it often takes at least 2 weeks to build up full immunity.

Proper sleep, good nutrition and exercise are also very important over the holidays and when you travel.  Klein says you should account for missed sleep time and try to take a nap to make up for lost hours.  She also says to restrict the amount of time you and your kids are on your mobile devices and video game.

Sweets and bad foods are also rampant around the holidays, and its always easy to eat unhealthy when you’re on the go.  So Klein says it’s important incorporate fresh fruits and vegetables including meals and snacks.  She says portion control is key, as you keep an eye on the amount of calories you are supposed to intake a year.  To help keep track of your intake, Klein says you can keep a food journal.

And finally, exercise is vital to staying healthy over the holidays.  If it’s not too cold, you can ride a bike, walk around the neighborhood, hike at a nearby park, or grab the family and play a game of soccer or flag football.