Traveling can expose the body to various stressors and potential health risks. Maintaining a robust immune system is crucial to stay healthy while on the go.
Here are 7 practical and science-backed ways to boost immunity for travel (before and during):
1. Drink Plenty of (Coconut) Water
Proper hydration is a fundamental aspect of supporting your immune system. Traveling, especially in dry or high-altitude environments, can lead to dehydration, making the body more susceptible to illnesses.
Coconut water is renowned as one of the most-hydrating and nutritious liquids you can consume – and it’s available in most countries outside of the USA. However, regular water is fine too.
Carry a reusable water bottle, and aim to drink an adequate amount of water throughout your journey. Most travel destinations will have sufficient water sources, but if you plan to venture out into less-common areas, be prepared with extra water if needed.
2. Adjust Sleep for Upcoming Jet Lag & Circadian Rhythm Shift
Getting sufficient, high-quality sleep is one of the most powerful ways to support a strong immune system before, during, and after travel. Sleep is when your body carries out essential immune functions, such as producing infection-fighting cytokines and repairing cells. A lack of sleep can weaken your defenses, making you more vulnerable to colds, flu, and other infections, something no traveler wants on the road.
Establishing a consistent sleep schedule can make a significant difference. In the days leading up to your trip, aim to go to bed and wake up at the same time each day. If your travels involve crossing time zones, gradually shifting your sleep schedule 3–5 days before departure can help your body adapt more smoothly to the new time zone. This proactive step often makes the first few days at your destination more comfortable and helps reduce the immune-suppressing effects of jet lag.
During the trip itself, create a comfortable sleep environment wherever you are. Consider using earplugs or a white noise app to block unwanted sounds, an eye mask to manage light exposure, and breathable layers to regulate temperature. If you’re arriving at your destination in the morning, try to get some natural sunlight as soon as possible. This helps reset your internal clock and strengthens your circadian rhythm.
Finally, limit screen time in the hour before bed. Blue light from phones, tablets, and laptops suppresses melatonin production, making it harder to fall asleep and stay asleep. Instead, opt for a calming pre-bedtime routine like reading, gentle stretching, or deep breathing. Prioritizing quality rest isn’t just about comfort. It’s a key part of keeping your immune system strong and resilient while traveling.
3. Maintain a Balanced Diet
What you eat before and during your trip has a direct impact on how well your immune system functions. A nutrient-rich, balanced diet provides the vitamins, minerals, and antioxidants your body needs to maintain its natural defenses. This can help reduce your risk of getting sick while traveling and support faster recovery if you do catch something along the way.
Focus on whole, minimally processed foods such as fresh fruits, vegetables, whole grains, lean proteins, legumes, nuts, and seeds. These foods are packed with immune-supporting nutrients like vitamin C (found in citrus fruits, berries, and peppers), zinc (found in beans, nuts, and lean meats), and vitamin A (found in leafy greens and orange vegetables like carrots and sweet potatoes).
When traveling, it’s easy to fall into the trap of airport fast food and sugary snacks, which can leave your body sluggish and less resilient. To avoid this, pack healthy, portable snacks like nuts, trail mix, fresh fruit, or protein bars to help keep your energy stable and your immune system supported.
Also, stay hydrated because even mild dehydration can impact immune function and energy levels. Try to limit excessive processed foods, refined sugars, and alcohol, all of which can weaken immune response and contribute to inflammation.
A balanced diet not only keeps your immune system strong but can also help regulate your energy, mood, and digestion while on the go. This can make your travel experience smoother and more enjoyable.
A few more tips:
- Explore Local Markets – Visit local markets to discover fresh produce and traditional ingredients. This allows you to experience authentic flavors and choose wholesome options.
- Opt for Whole Foods – Prioritize whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. These options are often readily available and contribute to a balanced and nutritious diet.
- Ask Locals for Recommendations – Seek recommendations from locals or use food apps to discover popular eateries that offer healthy and culturally rich dishes. This ensures a well-rounded and enjoyable dining experience.
4. Incorporate Regular Exercise
According to UW Health, running promotes the circulation of immune cells and enhances respiratory function. If your travel permits, consider going for a run in a local park or around your accommodation.
Strength training, involving activities like weightlifting or bodyweight exercises, contributes to muscle strength and overall well-being. This form of exercise has been linked to improved immune function by promoting the production of antibodies and enhancing the body’s defense mechanisms. Many hotels or travel destinations provide fitness facilities, making it convenient to incorporate strength training into your routine.
A “travel-favorite” also includes yoga – an excellent way to support both physical and mental well-being, with its focus on:
- Controlled movements
- Breathing and mindfulness
- Improving blood flow
Numerous studies have suggested that practicing yoga can positively impact the immune system (by reducing inflammation and promoting a sense of calm). Pureful Yoga can help with practicing yoga as well. Consider packing a travel-sized yoga mat and engaging in simple yoga sequences in the comfort of your hotel room.
Last but not least – simply go for a walk. It’s one of the most accessible forms of exercise, seamlessly integrating into your travel routine. Explore your destination by taking leisurely walks, whether it’s strolling through local markets, parks, or historical sites. Walking stimulates blood flow, aids digestion, and contributes to an overall sense of well-being, benefiting your immune system in the process.
5. Practice Good Hand Hygiene
Frequent handwashing and the use of hand sanitizer are effective measures to prevent the spread of germs. The CDC warns about travel exposing individuals to various surfaces and potential contaminants, making it crucial to maintain proper hand hygiene.
Wash hands thoroughly with soap and water, especially before meals or after touching shared surfaces.
6. Consider Immune-Boosting Supplements
Supplements can be a convenient way to ensure you’re getting essential nutrients to support your immune system. A few that are particularly known for their immune-boosting properties:
- Vitamin C and D
- Zinc and magnesium
- Probiotics
- Vitamin B6 and B12
Consult with a healthcare professional before starting any new supplements to ensure they align with your individual health needs.
Choose supplements from reputable sources and follow recommended dosage guidelines. Overconsumption of certain vitamins and minerals can have adverse effects, underscoring the importance of tailored advice from a healthcare provider. Always prioritize a balanced and varied diet, using supplements as a supplementary measure rather than a primary source of nutrition.
7. Manage Stress Levels
High stress can compromise the immune system, making individuals more susceptible to illnesses. Incorporate stress-relief techniques such as deep breathing, meditation, or mindfulness exercises into your travel routine.
Creating a calm and relaxed environment, even during transit, can positively impact immune function.
Prioritizing immune health during travel is a proactive approach to staying well on the road. By adopting these evidence-based practices, you can fortify your immune system, minimize the risk of falling ill, and boost your health during travel – something at Runway Health we have a major focus on.
