Travelers have plenty of pathogens to avoid this winter.triple demic“Infections caused by Covid-19, influenza and RSV (Respiratory Syncytial Virus).
But Spanish health experts say there are steps people can take to reduce their chances of getting sick. SHA Wellness Clinic.
The key is to develop a “resilient immune system that can defend itself against viral and bacterial attacks,” said Vicente Mera, Ph.D., SHA’s Head of Genomic Medicine.
what to eat
“The most important thing is nutrition,” said Mela.
But extreme diets aren’t necessary, he added. Rather, travelers can eat whole plant-based foods that help reduce inflammation.
Fiber in plant-based foods also helps the gut microbiome “fight pathogens that enter or are activated through the digestive tract.”
Dr. Vicente Mela, Dr. Melanie Waxman, and Dr. Philippa Harvey from SHA Wellness Clinic in Alicante, Spain.
Source: SHA Wellness Clinic
Eating a nutritious diet is the number one recommendation of Melanie Waxman, Integrative Nutrition Expert and Dietary Educator at SHA Wellness Clinic.
That means “eat plenty of vegetables, whole grains, fresh herbs, beans, sea vegetables, fruits, nuts, seeds, and fermented foods.”
what to bring on an airplane
Waxman said travelers should Snacking on alkaline foods To combat the acidity commonly caused by air travel. She recommended these easily packable foods.
- Grilled seaweed snack:”Perfect for travel as it’s lightweight and small pack makes it easy to carry. Nori is alkaline and rich in vitamin C, omega-3 fatty acids, proteins and minerals. ”
- instant miso soup: “Contains all essential amino acids and restores beneficial probiotics to the gut. Just add boiling water to the sachet, perfect for flights and hotel rooms.”
- Spirulina powder: “It’s jam-packed with calcium and protein. Its high chlorophyll content makes it especially beneficial after hours on the plane. It has a strong flavor, so add it to a refreshing vegetable juice. … [or take] as a capsule. ”
- Umedama: “It’s a great travel companion because it’s highly alkaline and packed with minerals that help boost energy, aid digestion, boost immunity, and improve liver function. Balls come in containers. , can be easily packed in a cabin bag.”
Umeboshi, called umeboshi in Japanese, can be added to tea on board. It’s “very sour plums that have been fermented for at least three years,” said Melanie Waxman of the SHA Wellness Clinic.
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breakfast
Waxman recommends taking 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.
Oatmeal is a ‘great’ option for breakfast She said it was topped with berries, chia seeds, and flaxseed.
“Oats actually help your body produce melatonin more naturally,” she said. “Oats contain amino acids, potassium, B vitamins, magnesium, and complex carbohydrates. The berries are rich in vitamin C, and the seeds have extra omega-3s and protein.”
jet lag
To combat jet lag, Waxman recommends taking more vitamin C.
She recommends eating sauerkraut before and after the flight. “Fermenting cabbage spikes vitamin C and antioxidant levels,” she said.
Fresh vegetable juices are also great for immunity and jet lag recovery.
get enough sleep
According to Mera, sleep and immunity go hand in hand.
“Restful sleep strengthens your natural immunity,” he said, adding that not getting enough quality or quantity of sleep makes you more likely to get sick.
People who average less than six hours of sleep per night or less than 40 hours per week “are at risk of serious illness,” he said.
Exercise, but don’t overdo it
Moderate exercise strengthens the immune system, Merah said.
But “30 minutes a day is enough,” he said. “Prolonged strenuous exercise can suppress the immune system.”
To avoid suppressing the immune system, travelers should avoid exercising to the point of exhaustion, says Vicente Mera, Ph.D., Head of Genomic Medicine at SHA Wellness Clinic.
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Examples of beneficial exercise include running, walking, swimming, and cycling.
some supplements
Studies show that certain supplements such as vitamin C, vitamin D, zinc, garlic, echinacea, and green tea may enhance the body’s immune response.
But not everyone needs it, he said.
“It usually just makes up for nutritional deficiencies that occur when you’re undernourished or your immune system is very depressed.
Other recommendations
To boost the immune system, Waxman also uses Epsom salt baths (“magnesium is easily absorbed through the skin”), essential oils (“especially lavender, eucalyptus, or tea tree oil”) and water. Suggests drinking a lot and cutting back on alcohol: caffeine and sugar.
Mela added that relieving stress and anxiety is important for immune health. He recommends meditation, yoga, tai chi, and mindfulness to better manage your emotions.
Philippa Harvey, head of SHA’s Department of Traditional Chinese Medicine, said travelers should start taking measures to strengthen their immune systems about a week before travelling.
“In TCM, when someone is healthy and happy, we say that person has good spirits. This is pronounced ‘chi,'” she said.
She recommends eating foods that are in season in the fall and winter, especially garlic and ginger.
She also recommends exercise and acupressure to stay fit.
“A brisk walk in the fresh air before a trip is the easiest solution,” she said.
Correction: Waxman recommends using essential oils, especially lavender, eucalyptus, or tea tree oil. Previous versions incorrectly stated the citation.
