Travelers have a host of pathogens to avoid this winter, including “triple demic” of infections caused by Covid-19, influenza and RSV (respiratory syncytial virus).
But there are steps people can take to reduce their chances of getting sick, say health specialists in Spain Wellness Clinic JSC.
The key is to develop “a resilient immune system that can defend itself against attacks by viruses and bacteria,” said Dr. Vicente Mera, head of genomic medicine at SHA.
what to eat
The most important thing is food,” said Mera.
But drastic dieting is not necessary, he added. Instead, travelers can simply eat whole, plant-based foods, which can help reduce inflammation, he said.
The fiber in plant-based foods also helps the gut microbiome “fight pathogens that enter or are activated through the digestive tract,” he said.
Dr. Vicente Mera, Melanie Waxman and Philippa Harvey from SHA Wellness Clinic in Alicante, Spain.
Source: SHA Wellness Clinic
Eating a nutrient-dense diet is the top recommendation from Melanie Waxman, an integrative nutritionist and nutrition coach at SHA Wellness Clinic.
That means eating “lots of vegetables, whole grains, fresh herbs, beans, seafood, fruits, nuts, seeds and fermented foods,” she said.
What to pack on a plane
Waxman said travelers should snack on alkaline foods to combat the acidity usually caused by air travel. She recommended these easy snacks to pack:
- Toasted Nori Snacks: “Great for travel as they are lightweight and easy to carry in small packs. Nori is alkaline and provides a good source of vitamin C as well as omega-3 fatty acids, protein and minerals.
- Instant Miso Soup: “Contains all the essential amino acids … and restores beneficial probiotics to the gut … great for flights and hotel rooms as you only need to add boiling water to the pouch.”
- Spirulina Powder: “Packed with calcium and protein. It has a high chlorophyll content … it’s especially useful after spending hours in airplane cabins. The taste can be strong, so add it to a refreshing vegetable juice … [or take] as a capsule”.
- Plum balls: “A great travel companion as they are extremely alkaline, full of minerals that help boost energy, aid digestion, boost immunity and improve liver function … the balls come in a container and are easy to pack in a cabin bag.”
A fermented plum, called umeboshi in Japanese, can be added to a cup of tea in flight. It’s a “very sour plum that’s been fermented for at least three years,” said Melanie Waxman of SHA Wellness Clinic.
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BREAKFAST
Waxman recommends drinking a tablespoon of apple cider vinegar mixed with a glass of water before breakfast. Vinegar is “a powerful immune booster … full of probiotics,” she said.
For breakfast, a “wonderful” choice is oatmeal top with berries, chia seeds and flax seeds, she said.
“Oats actually help the body produce melatonin more naturally,” she said. Oats contain amino acids, potassium, B vitamins, magnesium and complex carbohydrates… the berries contain a small amount of vitamin C, and the seeds provide omega-3 and extra protein.
Get wet
To combat the delay, Waxman recommends getting more vitamin C.
She recommends eating sauerkraut both before and after the flight. “Fermenting the cabbage causes vitamin C and antioxidant levels to skyrocket,” she said.
Fresh vegetable juice is also great for immunity and delayed recovery, she said.
Get enough sleep
Sleep and immunity are closely related, Mera said.
“Restful sleep strengthens nature’s immunity,” he said, adding that poor quality or quantity of sleep increases the chances of getting sick.
People who average less than six hours of sleep a night, or 40 hours a week, have “a serious risk of disease,” he said.
Exercise – but don’t overdo it
Moderate exercise strengthens the immune system, Mera said.
But “30 minutes a day is more than enough”, he said. “Prolonged intense exercise can suppress the immune system.”
To avoid suppressing the immune system, travelers should not exercise to the point of exhaustion, said Dr. Vicente Mera, head of genomic medicine at SHA Wellness Clinic.
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Examples of beneficial exercise include running, walking, swimming and cycling, he said.
Supplements, for some
Studies show that certain supplements — such as vitamin C, vitamin D, zinc, garlic, echinacea and green tea — can boost the body’s immune response, Mera said.
But, he said, they are not necessary for everyone.
“It only compensates for nutrient deficiencies, which usually occur when food is insufficient, or the immune system is very depressed,” he said.
Other recommendations
To boost the immune system, Waxman also suggests taking Epsom salt baths (“magnesium is easily absorbed by the skin”), using essential oils (“especially lavender, eucalyptus, or eucalyptus oil”), drinking plenty of water, and cutting down on alcohol. caffeine and sugar.
Mera added that relieving stress and anxiety is critical for immune health. He recommends meditation, yoga, tai chi and mindfulness to better manage emotions.
Philippa Harvey, head of the JSC’s traditional Chinese medicine department, said travelers should start taking steps to strengthen their immune system about a week before they travel.
“In TCM when someone is healthy and happy we say they have good qi, pronounced ‘chee,'” she said.
She recommends eating foods that are in season, especially garlic and ginger in fall and winter.
She also recommends exercise and acupressure to stay healthy.
“Before we travel, a brisk walk in the fresh air is the simplest solution,” she said.
