The stress and physical elements of travel can weaken your immune system because your body goes through a lot of emotional and biological distress. You worry about what to pack, delayed flights and missing connections. There’s lack of fresh air and movement as you’re sitting sedentary for hours. There’s also time zone changes which take a toll on the body and mental state. Based on my experiences, I’ve listed six (6) ways to naturally boost immunity for travel so you can prepare your body for the big day.
Consider a vitamin C supplement
I recommend taking buffered vitamin C powder a couple weeks prior to leaving. These powders doesn’t usually come chalked full of hidden sugars like some other supplements. A ½ teaspoon mixed in with your favorite drink once a day comes in at a whopping 1145 mg of vitamin C. It’s vitamin C buffered with calcium which makes it less acidic and better tolerated by your gut. Consult your health care practitioner prior to taking new medications and supplements.
Get enough zzzzzz’s
Set a strict bedtime and stick to it. Start a pre-bed ritual such as winding down with a book in bed to activate the parasympathetic nervous system. Don’t check your phone, email, or watch TV at least 30 minutes prior to your bedtime. The effects of screen time decrease the quality of sleep. Screen time can also make it more difficult to get the body into a deep REM cycle. You’ll wake up feeling more rested and energized if you get at least 8 hours of sleep each night. Plus, a well-rested body will be better equipped to fight off any unwelcome viruses you may come across.
Eat healthy(ier)
This goes without saying and should always be a part of your diet but especially two weeks prior to flying if you’re looking to naturally boost immunity for travel. Increase your whole foods intake while limiting foods that are highly processed and include added sugars. Generally this means more homemade meals, so you know what exactly is in the foods you’re eating. While you’re at it, incorporate more organic, fresh and in-season vegetables in your dishes.
Hydrate!
Planes are extremely dehydrating and if you try and make up for this once you’re on the flight, you’ve already lost. Drinking enough water at least two weeks prior to getting on the plane is your best bet against fighting dehydration while traveling. According to the Mayo Clinic, roughly 15.5 cups of fluids a day for men and 11.5 cups of fluids a day for women is recommended. And of course, continue hydrating while flying in the air AND after you’ve landed at your destination.
Exercise moderately
This looks different for everyone. It could mean getting in the recommended 10,000 steps a day. Or it could mean keeping up with your regular fitness routine, like the gym or spin class. But make sure you don’t overtrain. Don’t attempt to start some sort of extreme exercise program a month before you leave. This can subsequently shock the body, increase cortisol hormone levels and stress out the body. You’ll end up doing more harm than good.
Manage stress
Get outside for a minimum of 30 minutes a day, rain or shine. Go for leisurely walks in nature or run on the beach with your dog. Start and end your day with 5-10 minutes of conscious thoughts. It doesn’t have to be the formal-type meditation of sitting on the floor with your legs crossed. During a shower or while lying in bed before you fall asleep, mindfully focus on the breath and anything that comes to mind. This can be another form of meditation that works just as well without the pressure of the traditional meditation setting.
Furthermore, practice politely saying ‘no’ to people, responsibilities, or events to protect yourself (where possible and within reason, of course). Nothing is worth sabotaging your mental health for. And, last but definitely not least, normalize asking for help. If you need help, ask for it! Don’t try to do all the things, all the time.
These are the six (6) ways I’ve found that really help to boost immunity for travel. Taking care of yourself physically and emotionally will ensure you’re feeling your best and ready to handle whatever unfolds on the big day.
Do you have anything to share on prepping your body for long travel days? Are there any important tips I’ve missed?
Oh my gosh, Anna! That is beautiful and even touches on some of the things things I remember, experienced and…
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Thank you, Courtney, for the kind words! We hope you’ll come to visit one day soon. We’d love to be…
Great photos and loved the descriptions of your meals, I felt like I had tasted every bite.
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