How to build up your immune system before your trip

I'm sure everyone agrees: getting sick on the road isn't fun.

That's why, for a better chance at staying well during long-haul transits and shifting time zones, it's a good idea to build up your immune system before you head away.

Our immune systems defend our bodies against infection – identifying viruses, bacteria or parasites that aren’t supposed to be there, then booting them out. Our immune systems also keeps a record of every germ they’ve ever battled, so that if that germ enters your body again, it can be recognised and destroyed more easily. When our immune systems are weakened, germs can invade our bodies more easily, making us unwell.   

Below, we’ve collated a series of tips to help you optimise your immune system before you travel.

And remember: If you get sick on your next trip and you're travelling with Freely, you can reach our 24-hour medical team via the Freely app or over the phone – whether for guidance on a hospital visit or to access telehealth (with e-script capabilities in over 70 countries in dozens of languages).

1. Eat healthy

When it comes to maintaining your immune function, vitamins A, D, E, B6 and B12 – along with minerals like iron and zinc – are super important.

We already know that we are what we eat, so the best way to get these nutrients is through your diet.

Consume a solid variety of lean protein sources: chicken, fish red meat, tofu and legumes, as well as plenty of colourful vegetables and fruit.

‍‍2. Take vitamin C

Vitamin C can help reduce the duration of a cold – and maybe even the severity of symptoms, though more research needs to be done in this area.

Eat lots of green leafy vegetables, along with fruits like oranges, strawberries and kiwi – especially whe you feel a cold starting to take hold.

3. Get active

Your immune system gets a good boost from physical activity and active people who come down with a virus actually tend to have less symptoms.

Moreover, it’s been shown that people who are physically active and healthier can usually fight infections more easily.

Do note, however, that prolonged and intense exercise can actually suppress your immune system – so don’t overdo it! Australia’s national guidelines recommend 30 minutes of moderate-intensity exercise at least five times every week: so go for a stroll, do some gardening or join a local gym class. 

‍4. Get enough sleep

Seven or more hours of sleep per night is recommended for optimal health – easier said than done, we know, but sleep deprivation shuts down your immune response, which means germs can weasel their way in and take control more easily.

If you’re having trouble snoozing, try putting lavender oil on your pillow, keep away from screens as you near bedtime (that’s a huge one!) and consider investing in an eye mask and some earplugs to create optimum silence and darkness.  

5. Reduce your stress levels

Our stress response exists to protect us from threats, like sabre-toothed tigers and an overflowing inbox at work.

When we’re put in fight or flight situations, adrenaline and cortisol are released, which increase our blood pressure and heart rate – providing essential function for us to deal with whatever stressor is at hand.

These hormones also blunt our immune systems. Though once the threat is gone, our bodies return to their normal states, if we are constantly under stress, our immune system remains suppressed. 

Following this, it’s important we learn how to manage our stress to prevent chronic health problems arising. Consider asking your boss if you can work from home one day a week (if that's accessible to you), exploring meditation or whatever kind of therapy works for you or – if your stress comes from trauma-induced sadness or anger – allocating a certain part of each day to feel into those emotions rather than letting them interrupt you at random moments.

‍‍6. Consider Probiotics

The importance of the gut microbiome is starting to get mainstream recognition and accordingly, probiotics are gaining traction. These good bacteria have been shown to have a positive impact on symptoms of anxiety and depression.

Though further studies are needed to clarify which strains of bacteria do what, in the meantime, you can either consume probiotics in capsule form or get them through foods such as yogurt, sauerkraut and pickles.

7. Consider quitting smoking

By now, we all know well that smoking ciggies suppresses our immune systems. It does this by reducing the level of antioxidants in our blood and it’s antioxidants such as vitamin C that help our immune systems stay functional.

In addition to this, smokers are more susceptible to infections, especially lung-related ones such as pneumonia and influenza – not things you want to be getting on the road! 

Good luck out there, Freelies.

Hero image 📸 Road Trip with Raj