How To: Enhance Your Immune System While Travelling
No one wants to deal with sickness on vacation, especially when it comes to digestive issues like traveller’s diarrhoea. From long flights to indulging in unfamiliar foods, travelling can put your body’s immune, respiratory, and digestive systems to the test. But with a naturopathic approach, you can strengthen your defences and enjoy a worry-free trip!
1. Strengthen Your Immune System with Herbs and Supplements
Your immune system is your body’s first line of defence against foreign invaders, which can be especially important when travelling to new environments. Certain herbs and supplements can help prepare your immune system for the challenges ahead.
Key Immune-Boosters to Pack:
Antiviral and Immune Modulating Herbs: these herbs are essential for warding off colds and flu, which are common during travel. Particular herbs can boost the production of white blood cells, giving your immune system the extra strength to fight infections. Reach out today for a personalised liquid herbal tonic formulation prescription.
Vitamin C: An essential antioxidant that enhances immune function. Include vitamin C-rich foods like citrus fruits in your travel snacks (yes, you can take your own food on planes!) or take a supplement.
Zinc: This mineral is crucial for keeping your immune system strong, especially when you’re under stress from travel.
Naturopathic Tip: Start these supplements a week or two before your trip and continue throughout your travels to keep your immune system in top shape.
2. Prioritise Your Respiratory Health
With aeroplanes recycling air and changing climates impacting your respiratory system, it’s essential to protect your lungs and sinuses while travelling. The dry, pressurised air on flights can dry out your nasal passages, leaving you susceptible to respiratory infections, but don’t worry—there are natural ways to combat this.
Tips to Support Your Respiratory System:
Essential Oils: Eucalyptus and tea tree oils have antiviral and antimicrobial properties. Pack a small diffuser or simply dab a few drops onto a tissue or mask while flying to help purify the air.
Saline Nasal Sprays: These keep your nasal passages moist during long flights, making it harder for germs to take hold.
Steam Inhalation: If you feel congested, do a steam inhalation using hot water and essential oils like peppermint or eucalyptus. This can clear your airways and soothe irritation.
Pro Tip: Don’t forget to drink plenty of water! Staying hydrated keeps your respiratory system moist and better equipped to handle the dry, recycled air on planes.
3. Support Your Digestive Health
Digestive issues are one of the most common complaints for travellers. From sampling new cuisines to different levels of food hygiene, your gut is exposed to a whole new range of bacteria. Fortunately, a few naturopathic tips can keep your digestive system healthy - and we’re giving special attention to one probiotic that’s been proven to reduce the risk of traveller’s diarrhoea.
Saccharomyces Boulardii: Your Digestive Saviour
Saccharomyces boulardii is a unique probiotic yeast that’s especially effective for preventing and managing traveller’s diarrhoea. Unlike most probiotics that are bacterial, Saccharomyces boulardii is a yeast, which means it’s more resistant to antibiotics, stomach acid, and temperature changes—making it the perfect companion for international travel.
Why Saccharomyces Boulardii?
Reduces Incidence of Traveler’s Diarrhoea: Studies show that Saccharomyces boulardii can lower the risk of traveller’s diarrhoea by up to 50%. This makes it one of the most effective natural defences against this common travel ailment.
Regulates Gut Flora: It works by outcompeting harmful bacteria and maintaining the balance of good bacteria in your intestines. This can be especially helpful when you’re exposed to unfamiliar bacteria in food or water.
Anti-Inflammatory Benefits: Saccharomyces boulardii has anti-inflammatory properties, helping to soothe your gut lining if irritation does occur.
How to Use It:
Start taking Saccharomyces boulardii at least 7 days before your trip and continue throughout your travels. A common dosage is 250-500 mg twice daily, but always follow the instructions on the product or consult your naturopath for personalised advice. I also offer Acute Consultations which are perfect for a personalised travel prescription.
Other Digestive Health Tips:
Probiotics: Aside from Saccharomyces boulardii, other probiotics with Lactobacillus and Bifidobacterium strains can help maintain a healthy gut. They boost the beneficial bacteria in your intestines, preventing digestive disturbances.
Ginger: Carry ginger supplements or ginger tea bags. It’s excellent for easing nausea and promoting digestion.
Peppermint Tea: Peppermint tea can relieve bloating and gas, which are common after indulging in unfamiliar foods. Pack a few individually wrapped tea bags with you.
Activated Charcoal: If you suspect you’ve eaten something that’s upsetting your stomach, activated charcoal can absorb toxins and provide quick relief.
Naturopathic Tip: In countries where water safety is a concern, stick to bottled water and avoid raw fruits and vegetables unless you can peel them yourself. Washing them with local tap water can expose you to harmful bacteria.
4. Manage Travel Stress to Protect Your Immune System
Travel, while exciting, can be stressful—and stress weakens your immune system. Whether it’s a hectic airport experience or the stress of navigating a new country, keeping your stress levels under control is essential for staying healthy.
Naturopathic Stress-Relief Tips:
Mindful Breathing: Deep breathing exercises can help you stay grounded, whether you’re in a busy airport or on a crowded plane. A simple practice of inhaling for four counts, holding for four, and exhaling for four can help reduce stress on the go.
Meditation Apps: Downloading a meditation or mindfulness app can help you relax during layovers or long flights.
Quick Hack: Use noise-cancelling headphones to create a calm, peaceful environment during long flights or noisy hotel stays, helping you unwind and reduce travel stress.
5. Stay Active and Well-Rested
Maintaining a balance of activity and rest is key to keeping your immune system strong. Jet lag and long flights can disrupt your sleep schedule, but staying active and getting enough rest will help you recover more quickly.
Simple Ways to Stay Active:
Walking: Opt for walking tours or simply explore cities on foot. This not only keeps you active but also helps with digestion after meals.
Stretching: After a long flight, a few yoga stretches in your hotel room can do wonders for circulation and help prevent jet lag.
Rest: Prioritise sleep, even when dealing with jet lag. Natural sleep aids like valerian root or melatonin can help you adjust to new time zones more easily. I regularly recommend the Timeshifter app to my clients to help reduce the severity of jet lag.
FAQs: Naturopathic Immune System Boosting When Travelling
Q: What’s the best probiotic for preventing traveller’s diarrhoea?
A: Saccharomyces boulardii is one of the most effective probiotics for preventing traveller’s diarrhoea. It works by outcompeting harmful bacteria and regulating your gut flora, making it a top choice for digestive health while travelling.
Q: Can probiotics help with other digestive issues while travelling?
A: Yes! Probiotics can help prevent bloating, gas, and constipation by maintaining a healthy balance of gut bacteria, especially when exposed to new foods.
With these naturopathic strategies, you can support your immune system, respiratory health, and digestive function while travelling overseas. From the powerful benefits of Saccharomyces boulardii to immune-boosting herbs and stress management techniques, these natural remedies will keep you feeling your best while you explore the world.
Safe travels and stay healthy!
