Traveling gives us joy and unforgettable memories, but it can also challenge our health. That’s why it’s crucial to boost your immune system while traveling—so your adventure doesn’t turn into a sick day abroad.
For the most part, traveling is one of the most rewarding experiences, giving us indescribable joy and a lifetime of memories.
However, there are downsides to traveling, but they’re not the kind of things you’d realize from scrolling through your social media feed. Influencers tend to glamorize every aspect of travel while ignoring negative experiences. Among these, falling sick on vacation is one of the most common, but it’s also one that you can take precautions against if you’re aware of the risks.
Susceptibility to infections is increased when traveling, not just because you might be exposed to new germs, but also because we tend to engage in activities and behaviors that weaken our immunity when traveling.
Here are some steps you can take to support your immune system when traveling so that your next trip doesn’t turn into an avoidable misadventure.
Essential Steps to Boost Immunity When Traveling
Carry a Gut Health Kit
Everyone’s familiar with the idea of a first aid kit, but you should also carry a few gut health essentials when traveling, as tummy infections are the most common illnesses to hit travelers. Prebiotics and probiotics top this list as they can help lower the risk of tummy upsets, while also supporting recovery.
Besides, boosting gut health with these supplements also strengthens overall immunity because of the role of the gut in immune function. Other supplements that can help during travel include vitamins and digestive enzymes that support gut health. Most importantly, carry safe snacks if you have any allergies or chronic digestive disease like IBS and use water purifiers and bottled drinking water.
Prepare Your Body for Jet Lag
You might be wondering what this has to do with your immune function, and the answer is everything! Among other studies, research published in the International Journal of Molecular Sciences confirms that circadian disruption, as is seen with frequent travel, can lead to disregulation of the innate immune system – this increases the risk of infections and also creates conditions favorable for the growth of malignant tumors. These ill effects of jet lag are largely preventable with adequate preparation. Start adjusting your meal and sleep timings a few days before you leave so that you gradually shift to the new time zone.
When you get to the new destination, make it a point to eat at regular meal times and sleep on time (local time), which will mean no late-night parties for a while.
Embrace an Active Lifestyle
While you should relax and take it easy when you’re on vacation, it doesn’t mean that you should be completely sedentary. Physical activity is essential for healthy immune function as exercising promotes beneficial changes in the immune system, increasing levels of immune system cells and white blood cells, while also boosting cardiovascular functions.
Most hotels have their own gyms and fitness centers, so finding a place to workout shouldn’t be much trouble. If gym workouts aren’t your thing, just enjoy your travel destination by walking about and trying local activities like kayaking, hiking, swimming, or biking. Exercise and physical activity also boost immunity indirectly by lowering stress levels and improving your sense of wellbeing.
Try to Eat Clean and Healthy
Clean eating isn’t always easy when you’re on vacation, but it’s not impossible. Besides, you don’t need to follow a restrictive diet and deny yourself all of the local delicacies. Simply exercise moderation and make sure that most of your meals consist of a variety of plant-based foods such as veggies, fruits, whole grains, and legumes, while consuming lean meats for healthy protein. Try the local produce and you’ll be surprised by how good some healthy foods can taste. As important as healthy eating is, it’s perhaps even more important that you don’t overindulge in street foods, junk food, and alcohol in particular. Heavy alcohol consumption, as we sometimes tend to partake when on vacation, can compromise immune function swiftly, leaving you completely susceptible to infections.
Get Your Shots
No matter what your opinion on vaccination in general may be, there’s no denying that vaccines are the most effective method of preventing a variety of infections when traveling. This is because most of us aren’t regularly exposed to the pathogens we encounter in distant locations, leaving our immune systems less prepared to deal with them. That’s why the CDC provides detailed recommendations based on which diseases are endemic to which regions. For example, travelers flying to parts of South America are advised to get vaccinated against diseases like yellow fever, while those visiting the Indian sub-continent are advised to get vaccinated against diseases like malaria and typhoid.
We hope this sparked some fresh travel inspiration for your next adventure. We’d love to hear your thoughts, suggestions, or feedback—feel free to drop a comment below!
