Travelers are faced with a host of pathogens this winter to avoid, including the ‘triple’ infection of Covid-19, influenza and RSV (respiratory syncytial virus).
But there are steps people can take to cut back their risk of getting sick, health experts in Spain say SHA Wellness Clinic.
The hot button is to develop “a resilient immune system that may defend itself against viral and bacterial attack,” said Dr. Vicente Mera, SHA’s head of genomic medicine.
what to eat
“Crucial thing is nutrition,” Mera said.
But drastic diets aren’t crucial, he added. He said travelers can simply eat whole plant foods, which can assist reduce inflammation.
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
Following a nutrient-rich eating regimen is the highest advice from Melanie Waxman, Integrative Nutrition Specialist and Nutrition Coach at SHA Wellness Clinic.
This implies eating “loads of vegetables, whole grains, fresh herbs, beans, sea vegetables, fruits, nuts, seeds and fermented foods,” she said.
What to pack on the plane
Waxman said travelers should snack on alkaline foods to combat the acidity that is commonly brought on by air travel. She advisable these easy-to-pack food items:
- Toasted nori snacks: “Great for travel as they’re lightweight and straightforward to hold in small packages. Nori is alkaline and a good source of vitamin C, in addition to omega-3 fatty acids, protein and minerals.”
- Easy miso soup: “Incorporates all of the essential amino acids … and restores useful probiotics to the intestines … perfect for flights and hotel rooms, as you simply must add boiling water to the sachet.”
- Spirulina Powder: “Locked with calcium and protein. It has a high content of chlorophyll… it is particularly useful after spending hours in an airplane cabin. The flavour might be strong, so add it to a refreshing vegetable juice… [or take] as a capsule.
- Plum balls: “A terrific travel companion because they’re extremely alkaline, stuffed with minerals that help to extend energy, support digestion, strengthen immunity and improve liver function … the balls are available in a container and might easily be packed into a carry-on bag.”
Fermented plum, called umeboshi in Japanese, might be added to a cup of tea in the course of the flight. It’s “a very sour plum that has been fermented for at the least three years,” said Melanie Waxman of the SHA Wellness Clinic.
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Breakfast
Waxman recommends drinking one tablespoon of apple cider vinegar mixed with a glass of water before breakfast. Vinegar is “a powerful immune booster … stuffed with probiotics,” she said.
For breakfast, oatmeal is a “wonderful” alternative with blueberries, chia seeds and flaxseeds, she said.
“Oats actually help the body produce melatonin more naturally,” she said. “Oats contain amino acids, potassium, B vitamins, magnesium, and complicated carbohydrates … blueberries contain vitamin C, and seeds provide additional omega-3s and protein.”
Fatigue brought on by the time difference
To combat jet lag, Waxman recommends taking more vitamin C.
She recommends eating sauerkraut, each before and after the flight. “Fermenting cabbage causes a spike in vitamin C and antioxidant levels,” she said.
She said fresh vegetable juice can also be great for immunity and recovery after changing time zones.
Sufficient sleep
Sleep and immunity are closely linked, Mera said.
“A superb night’s sleep strengthens nature’s immunity,” he said, adding that poor quality or quantity of sleep increases the danger of getting sick.
Individuals who, on average, sleep lower than six hours a night or 40 hours a week are at “serious risk of disease,” he said.
Exercise – but don’t overdo it
Moderate exercise boosts the immune system, Mera said.
But “half-hour a day is good enough,” he said. “Prolonged intense exercise can weaken the immune system.”
To avoid suppressing the immune system, travelers shouldn’t exercise to the purpose of exhaustion, said Dr. Vicente Mera, head of genomic medicine on the SHA Wellness Clinic.
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He said examples of useful exercise include running, walking, swimming and cycling.
Supplements for some
Research indicates that certain supplements — corresponding to vitamin C, vitamin D, zinc, garlic, echinacea and green tea — can boost the body’s immune response, Mera said.
But, he said, they aren’t crucial for everybody.
“It only compensates for the nutrient deficiencies that typically occur when nutrition is insufficient or the immune system could be very weakened,” he said.
Other recommendations
To spice up the immune system, Waxman also suggests taking Epsom salt baths (“magnesium is well absorbed by the skin”), using essential oils (“especially lavender, eucalyptus, or wood oils”), drinking loads of water, and limiting alcohol, caffeine, and sugar.
Mera added that alleviating stress and anxiety is critical to immune system health. She recommends meditation, yoga, tai chi, and mindfulness to raised manage your emotions.
Philippa Harvey, head of SHA’s traditional Chinese medicine division, said travelers should start taking steps to spice up their immune system about a week before travel.
“In TCM, when someone is healthy and joyful, we are saying they’ve good qi, pronounced “chee,” she said.
She recommends eating seasonal produce, especially garlic and ginger in fall and winter.
She also recommends exercise and acupressure to remain healthy.
“Before we go on a trip, a nice, brisk walk within the fresh air is the only solution,” she said.