Stay Healthy on the Go: Immune Support for Holiday Travelers

Stay Healthy on the Go: Immune Support for Holiday Travelers

Planning to travel over the holidays? Whether you’re visiting long-distance family and friends or adventuring to a new destination, we want you to stay healthy. After all, coming down with a bad virus can deter plans you’ve been looking forward to for months. From nutrition to good hygiene, here are 5 ways you can support your immune system and help keep harmful germs at bay. 

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1. Pack Immune-Boosting Snacks

Airport snacks and road-trip fast food can be both pricey and low in nutrition. Instead, pack some shelf-stable, nutrient-dense snacks to keep you satiated. 

For example, some almonds, dried fruits, or whole grain snack bars are easy to transport in a bag. If you’re road-tripping it, you could pack a cooler with fresh fruits and veggies that are packed with immune-supporting antioxidants like vitamin C. 

2. Stay Hydrated

Travel can be dehydrating, which weakens immune defenses. Staying hydrated also helps your body get rid of waste. 

Carry a reusable water bottle and drink plenty of water to keep your body hydrated and your immune system strong. While plain water is always best, if you get tired of it you can try infusing it with berries or herbs for a different flavor, opt for green tea, or rotate in seltzer water instead. 

Note that alcohol and caffeine can have a dehydrating effect, so plan accordingly if you partake in these types of beverages. 

3. Keep Your Hands Clean

There’s a reason we all learn a handwashing song when we’re little — because it’s an effective way to keep germs at bay. When you’re traveling, you’re likely to touch surfaces that countless others have also touched. 

Make it a habit to regularly clean your hands, especially after exposure to high-touch areas like airplanes, buses, and public restrooms, and before eating or touching your face and mouth. Pack hand sanitizer or wipes in case you don’t have access to a sink and soap.

4. Prioritize Sleep

Experts recommend that adults get 7-8 hours of sleep per night to support optimal wellness. Travel can disrupt sleep patterns, whether it’s because of a time change or just not being in your own bed. 

Sleep is crucial for immune function. Consider packing a travel pillow, earplugs, or an eye mask to help you sleep better during travel. Toss some melatonin supplements in your bag in case you need some extra help falling asleep while you’re out of town.

5. Try Immune Support Supplements

Eating a healthy diet is key for supporting healthy immunity, but sometimes we can benefit from a little extra help. Consider packing supplements like vitamin C, vitamin D, elderberry, or zinc to give your immune system an extra boost while on the go.


Sources

  1. Vora A, Kalra S, Thakor P, Malve H, Chamle V, Patil A. Connecting the Dots: Hydration, Micronutrients, and Immunity. J Assoc Physicians India. 2024;72(6S):25-29. doi:10.59556/japi.72.0546
  2. Hillier MD. Using effective hand hygiene practice to prevent and control infection. Nurs Stand. 2020;35(5):45-50. doi:10.7748/ns.2020.e11552
  3. Chaput JP, Dutil C, Featherstone R, et al. Sleep duration and health in adults: an overview of systematic reviews. Appl Physiol Nutr Metab. 2020;45(10 (Suppl. 2)):S218-S231. doi:10.1139/apnm-2020-0034
  4. Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022;9:1082500. Published 2022 Dec 8. doi:10.3389/fnut.2022.1082500

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