5 Simple Steps to Boost Immunity for Healthy Traveling

After months of preparations and planning, you are finally ready for your long-waited escapade. The last thing that you want is to fall sick and not able to visit the places you planned to go and all the foods that you wanted to eat. A healthy body is crucial for you to fully enjoy your vacation. Hence, it makes sense to be prepared. And you can help your body get ready for travel by boosting your immune system before (and during) your trip. Here are these simple tips to ensure a healthy body while traveling!

1. Pack the Gut with Probiotics

Probiotics are live microorganisms that give health benefits when they are at the right place. These live bacteria can populate humans, offering a wide variety of health benefits to the host, including immune health. With 70% of the immune system function relying on the integrity of gut flora, make sure your gut is equipped with plenty of beneficial bacteria, especially when you are at a foreign place eating unfamiliar food. Leading up to the trip, consider a high potency probiotic blend with prebiotics.

Gut flora not only influences our immune system but also our brain chemistry because of the gut-brain axis. Experiencing anxiety and stress while traveling? Work on those little guys in your gut!

2. Defend Against Invaders with Vitamin D and Zinc

Vitamin D is essential for maintaining a balanced immune system. Immune system cells are well-supplied with vitamin D receptors, which along with vitamin D itself, help the system modulate its response. Evidence suggests vitamin D may reduce the risk of acquiring certain bacterial and viral infections. Consider taking at least 1000 – 3000 IU of vitamin D daily while traveling.

Air quality, local pollutants, hotel vents and that recycled air on the plane may increase your exposure to pathogens and contribute to your risk of developing an infection. Zinc has antiviral properties that may prevent the rhinovirus from attaching to cells in the nasal passages. Aim for 20–50 mg of zinc per day.

While you can take vitamin D and zinc in separate supplements, the easier way is to ensure your multivitamin gives you adequate amount of both nutrients.

3. Curb Cold and Flu with Vitamin C

While colds aren’t usually dangerous in themselves, they can lead to pneumonia and other respiratory diseases, especially for children and aging individuals. Colds can be an early indicator of gaps in immune function that could leave one vulnerable to a cascade of serious infections.

A deficiency of vitamin C broadly affects the various key aspects of immune function. Moreover, stress that we experience while traveling will deplete vitamin C levels too. Replenish your body with 1000mg of vitamin C daily. Make sure the vitamin C is added with other antioxidants can help keep vitamin C from being broken down. As a result, it’s able to provide protection to your body for a longer period of time.

4. Boost Immunity with Beta-glucans

Beta-glucans are soluble fibre that can naturally boost the immune system by optimizing its response to diseases and infections. The food sources of beta-glucans include baker’s yeast, shiitake mushrooms, some fruits and cereal grains, like barley, oats, rye, and wheat.

Through various different channels, beta-glucans act as immunomodulator agents that help regulate the immune system, making it more efficient. Specifically, beta-glucans stimulate the activity of macrophages and white blood cells (lymphocytes).

5. Rejuvenate the Body with Deep and Restful Sleep

After a long day of planning, walking, posing and laughing, the first thing we want when we reach your hotel room at night is to have a good rest. Not only does a good sleep energize us on the next day, it also helps to repair body and enhance our immunity. However, sometimes the unfamiliar bedroom, schedule on the next day and many other reasons will make us hard to fall asleep. Do not let your body deprives of sleep during holidays. Look for supplements that provide lemon balm, chamomile, lime tree flowers, hops, valerian or even melatonin that can calm you down and bring you to a deep and restful sleep.

While we travel, our bodies are exposed to a variety of pathogens including bacteria and viruses which leave us susceptible to illness. So, remember these 5 tips that can keep your body healthy while you making sweet and memorable memories on your holidays!

​​Adapted from Life Extension Blog.