top 5 tips to stay healthy while traveling

ByEstela Felan Updated on

Getting sick while traveling is common and sometimes unavoidable, but supporting your immune system can help keep you healthy. Paying attention to food choices, sleep quantity, stress levels, and hygiene can ensure memories are the only thing you bring back from your trip. Follow these 5 tips to feel your best while traveling:

MAKE FOOD CHOICES THAT BOOST YOUR IMMUNE SYSTEM
Did you know that certain nutrients, like zinc, selenium, vitamin C, vitamin A, and vitamin D, help our immune system by protecting healthy cells, supporting the growth of new immune cells, and producing antibodies to fight off infection? Eating foods rich in these vitamins and minerals helps ensure our immune system has the tools it needs to keep us healthy.

EXPERT TIP
Try incorporating immune-boosting foods before and during your trip. Choose oranges, lemons, bell peppers, broccoli, seafood, salmon, kale, spinach, carrots, and sweet potatoes.

STAY HYDRATED
Whether you had to ditch your water bottle before airport security, your access to bathrooms is limited, or you’re indulging in more alcoholic beverages than usual, it’s easy to end up dehydrated while traveling. Your immune system depends on blood flow to transport nutrients and immune cells around the body. Adequate hydration can help keep blood volume up and promote circulation to fight off sickness.

EXPERT TIP
Consider bringing a reusable water bottle on your trip, asking for extra water on the plane if flying, or setting a reminder on your phone to drink water every hour.

DON’T SKIMP ON SLEEP
While we rest, our immune system gets to work. Body activities, such as breathing and muscle activity, slow down while we sleep which frees up energy for the immune system to use. Lack of sleep disrupts the immune system and makes us more susceptible to sickness.

EXPERT TIPS

  1. Try to get 7-9 hours of sleep the nights leading up to and during your trip.
  2. If you are traveling to a different time zone, consider slowly adjusting your sleep the week leading up to your trip. Begin moving your bedtime an hour earlier, or later, to get used to the time change and avoid jet lag. If you can, use your travel time to catch up on sleep.
  3. Consider purchasing an eye mask and earplugs to rest on the plane, train, or in the car.

KEEP STRESS TO A MINIMUM
It’s no secret that traveling can be stressful, but did you know that high amounts of stress can impact our body’s ability to fight off viruses? Before your trip, aim to reduce stress by planning, using organizational tools, and giving yourself ample time on travel days. If traveling gives you feelings of anxiety, try practicing deep breathing exercises or meditation before and during travel. Download media like relaxing music or podcasts to reduce stress during travel.

EXPERT TIP
Explore our Zen in Ten webinars for guided meditations, deep breathing exercises, and visualization strategies that will leave you feeling refreshed and ready to enjoy your trip.

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