For many of us, traveling is one of our favorite things to do, but it can also be one of the most challenging. Regardless of where you're traveling or which types of transportation you use, there will be changes to our regular routine and many new germs we encounter. It’s hard to know how your immune system will handle it all.
With these simple tips below, you can start any trip feeling healthy, support your immune system while you're away, and enjoy yourself more!
1) Get Enough Quality Sleep
Get plenty of sleep before, during, and after your trips. Sleep is crucial for supporting the immune system. It’s also essential for the body’s healing process and cell repair. We can’t build new cells while we are awake, so our bodies need sleep.[1] When we don’t get enough sleep, the body will start to break down the cells in our body to keep us going, leading to pain, illness, and other health issues. If you need help falling asleep, staying asleep, and waking up refreshed, read about the 12 Pro Tips For Better Sleep and try a supplement like REM Sleep by Healthycell – the only sleep supplement to support all four stages of human sleep.
2) Manage Stress Levels
The goal of travel (in most cases) is to have fun and produce lots of happy hormones that have countless health benefits. With that said, we all know travel also comes with challenges that can push our stress levels to the limit. Excess stress causes inflammation in the body and overloads the body’s immune response system, making our immune system less resilient.[2]
Taking time for downtime and self-care is key to keeping your immune system resilient and on the go. Journaling, deep breathing, meditation, and massage can offer much support for your immune system and your body's essential systems.
For example, a massage increases circulation, which helps to move toxins out of the body, and it can help reduce pain and tension throughout the body, which can improve the immune system.
3) Hydrate, Hydrate, Hydrate
Water is essential for the body. It keeps us hydrated. It keeps the cells of our body hydrated, helps us flush out toxins, keeps the digestive system moving, and supports the immune system. Before your trip, drink plenty of fluids and prepare a plan for staying hydrated. It also helps to keep your skin hydrated and healthy. It's also a good idea to drink green tea and other antioxidant-rich fluids.
4) Move Your Body
Staying active helps to improve circulation and flush out toxins from the body’s lymphatic system. Exercise is also a great way to reduce stress, improve mood and sleep, and boost the immune system.
5) Use Immune Support Supplements
Many experts agree that a good foundation starts with a quality multivitamin/mineral that provides a wide range of the essential vitamins, minerals, and other nutrients needed for optimal immune health. Luckily, Healthycell has you covered with their Bioactive Multi and Vegan Essentials multivitamin formulas.
Even if you are taking a multivitamin, eating well, and exercising, it's still a good idea to take an immune support supplement. The immune system is very complex, and it can be overwhelmed by toxins and inflammation. This can weaken the immune system and make it more difficult to fight off illness. The best way to support your immune system is with a supplement that has been tested for safety and effectiveness.
In addition to a quality multivitamin, a targeted immune supplement is also a great idea to take before traveling and while you are away and on the road.
Vitamin C, vitamin D, and zinc are just a few essential nutrients to support the immune system, but more than a dozen immune-boosting nutrients are backed by research.
Here are 10 Recommended Immune-Boosting Ingredients:
Vitamin C
Vitamin C is a potent antioxidant that helps to protect the body from free radicals and reduces inflammation. It can also help to boost the immune system and support overall health.[3] Vitamin C is found in various foods, including citrus fruits, green leafy vegetables, broccoli, berries, and peppers.
Zinc
Zinc is a mineral found in seafood, shellfish, nuts, seeds, and beans. Zinc is vital for the production of hormones, including the hormone that stimulates the immune system. Zinc is also crucial for cell signaling, which is how cells communicate. It also helps to regulate the immune system.[4]
Echinacea
Echinacea is a powerful immune-supporting herb that has been used for centuries to help support the immune system. It is a great herb to use before travel to help boost the immune system and reduce the chance of getting sick.[5]
Elderberry
Elderberry is a great herb to use after travel to help support the immune system and reduce the chance of getting sick.[6] It also has anti-inflammatory properties and can help to reduce the chances of developing infections and illnesses. Read some more elderberry health benefits to find out how this berry can support a strong immune system.
Aronia berry extract
Aronia berry extract is a powerful immune herb that has been used for centuries to help support the immune system. It is a great herb to use before travel to help boost the immune system and reduce the chances of getting sick.[7]
Beta-glucan
Beta-glucan is a naturally occurring compound that helps to boost the immune system. It is a soluble fiber found in the cell walls of yeast and is also present in oats. Beta-glucan can help to reduce inflammation and can help to support the production of antibodies.[8]
Citrus pectin
Citrus pectin is a soluble fiber that is found in citrus fruits. It is an excellent food for supporting the immune system and helping to reduce inflammation. It can also help to boost the immune system.[9]
Vitamin E
Vitamin E is a strong antioxidant that helps to protect the body from free radicals and reduces inflammation. It can also help to boost the immune system.[10] Vitamin E is found in various foods, including olive oil, avocados, nuts, seeds, and green leafy vegetables.
Vitamin B-6
Vitamin B-6 helps the body to make red blood cells that are needed for proper circulation and oxygenation. It also helps to produce antibodies that are part of the immune system.[11] Vitamin B-6 is found in bananas, avocados, eggs, fish, nuts, and seeds.
Vitamin D
Vitamin D is a hormone that regulates the immune system.[12] It is produced by the body and is needed for the immune system to function correctly and to produce antibodies and white blood cells. It is also known as the sunshine vitamin. When the body is exposed to sunlight, it produces vitamin D, which is then absorbed and transported to the cells in the body. Vitamin D3 is the most bioavailable form of vitamin D. It can be obtained from foods such as fatty fish, eggs, and milk. Plant-based diets do not provide much vitamin D3. A supplement like Vegan Essentials by Healthycell can help to ensure you're getting enough.
Supporting a strong and resilient immune system has never been easier with Healthycell’s Immune Super Boost supplement.
It’s a perfect travel companion because instead of carting around bags and bottles of supplements, Immune Super Boost contains full doses of the science-backed nutrients listed above in one easy-to-take gel pack.
6) Get Outside
Exposing yourself to sunshine and fresh air is another way to support your immune system. Vitamin D from the sun is actually a hormone, and it does not only help with our immune system but also helps with mood, sleep, and the health of our bones and teeth. Spending some time outside can be a great way to help the body and mind to relax and reduce stress and anxiety.
7) Be Mindful of Your Emotions
Our emotions can have a significant impact on our immune system. Stress, anxiety, and unresolved feelings can all cause inflammation in the body.[13] Take time to focus on positive thoughts and feelings, and make space for self-care. Keep your brain active. Too much of anything is not good, so it's also important to keep your brain busy while traveling. Even if your goal is to soak up more mindless activities, having conscious thoughts and using your brain are healthy parts of keeping your body in top shape. If you're looking for nutrients to help with short-term focus and overall brain health, check out Healthycell's Focus + Recall formula.
8) Take a Probiotic
Probiotics feed the naturally occurring bacteria in the gut. They help keep the immune system strong and able to function correctly, and they can help support digestive health.[14] A quality probiotic made in the USA and tested for safety is recommended. Probiotics are also great to include in your diet before, during, and after travel. Great options are kefir and yogurt.
9) Feed Your Cells
Eating on the go can be more complicated than cooking and eating a balanced meal at home. There are many immune-boosting foods to include in your diet. The most important are green leafy vegetables, like kale, spinach, and other dark leafy greens. They are full of vitamins, minerals, and antioxidants that are important for the immune system. Other immune-boosting foods include berries, garlic, onions, sweet potatoes, and quinoa. It's also important to limit processed foods and sugar, which can cause increased inflammation and may weaken the immune system.
Eat Good Fats
Eating healthy fats is one of the best ways to support the immune system. Healthy fats, like those found in nuts, seeds, coconut oil, avocados, olive oil, and grass-fed animal products, are essential for the proper function of every cell in the body. They are also necessary for cell membranes and cell signaling, which is how cells communicate. Healthy fats are required in producing hormones and the absorption of important vitamins, minerals, and nutrients. They also help to reduce inflammation and support healthy brain function.
Eat Fermented Foods
Fermented foods are another great way to support your gut health. Fermented foods can help to balance gut bacteria and improve digestion. They also can help to reduce gut inflammation and aid in the production of nutrients. Fermented foods include sauerkraut, kimchi, and yogurt.
Eat Spicy Foods
Eating spicy foods is another great way to support the immune system. They can help to reduce inflammation, and they can help to stimulate the production of digestive enzymes. Spicy foods can also provide a healthy dose of vitamin C and other antioxidants to the body. Examples of spicy foods include hot peppers, chili, and curry.
Eat Enough Protein
Protein is essential for building and maintaining healthy cells in the body. It is also important for the production of hormones, which help support the immune system. Most people don't get enough protein in their diet, and that's why it is important to include protein-rich food in your diet before, during, and after travel. During travel, it's essential to eat something that has a high protein content and high fiber content. High-protein foods are beans, legumes, eggs, lean chicken, turkey, and fish.
Plan to Travel Healthy
Supporting your immune system before, during, and after travel is a great way to stay healthy while on the road. The key to supporting your immune system is to reduce stress and inflammation in the body. The tips outlined in this article are our recommendations based on this goal. With that said, please remember that this article is for informational purposes only. It is not intended to diagnose, treat, cure or prevent any disease. Please speak with your physician before making any changes to your diet, medications, or lifestyle.
Travel Healthy,
Dr. Vincent Giampapa
