How Can I Boost My Immune System Before Traveling?

There is a good chance the coronavirus will never go away. This has gained acceptance amidst health regulators and professionals. However, you don’t have to worry either regarding Coronavirus or any other disease if you build up a strong immune system. 

If you are planning a travel, following these immunity-boosting health tips can shield your body against pathogens (a bacterium, virus, or other microorganism that can cause disease).

Maintain an active lifestyle

Living an active life is important to staying healthy. It improves your overall health.  If you haven’t been active for a long time – months or years – start out slow. How much should you exercise daily? 30 minutes each day would be sufficient. Do I need to join gym or yoga class or get any equipment? The answer is NO.

General activities of walking and dancing contribute too. According to the Harvard School of Public Health, three 10-minute sessions are just as good as one longer session. For example, in one day you could do:

  1. 10 minutes of dancing, walking, jogging, jumping rope, or other activity
  2. a 10-minute walk around the parking lot at lunch
  3. a 10-minute walk around the neighborhood as soon as you get home

Other home-friendly workouts that require little or no special equipment include:

  1. walking or jogging
  2. jumping rope
  3. dancing
  4. squats
  5. weight training with found objects (bags of beans, a heavy book, a water bottle)
  6. jumping jacks
  7. pushups

active lifestyleTake vitamins and minerals

The immune system is made up of special organs, cells and chemicals that fight infection (microbes). White blood cells, antibodies, the complement system, the lymphatic system, the spleen, the thymus, and the bone marrow are its important elements. Intake of adequate amount of Vitamin C, D, B6 and E (antioxidant) helps you keep all these immunity system components in the right state. Minerals like iron, selenium and zinc aid to the immunity system as well. Does it mean you need multi-vitamin tablets? The answer is No unless recommended by a health expert. Make fruits, green vegetables, whole grains, dairy products and lean protein part of your diet. Also, fit in foods with omega-3 fatty acids, like eggs, salmon and avocados, contribute to your immunity

vitamins and mineralsGet enough sleep

During sleep, the immunity system releases cytokines (chemokines, interferons, interleukins, lymphokines and tumor necrosis factor) which act as a messenger.  A corresponding response generates against particular cytokines. The cytokines released by one cell affects the functions of other cells. This co-ordinated action helps with neutralizing disease-causing pathogens.  An adult needs 7-9 hours of sleep each night. 

The sleep also helps your body to rejuvenates and balances metabolism. If you are traveling or travel frequently with a red-eye flight or a late night flight, adequate  amount of sleep helps you encounter the sleep-deprivation well. On the linked page, pay attention to the Tips to Minimize the Impact of Red-Eye Flight Challenges. 

a women sleepingDrink plenty of water

Staying hydrated helps the immunity system to works properly and up to its potential. Water accounts for 70% or more of total cell mass. The interaction between water and the other constituents of cells is of high significance in the biological chemistry. Drinking 68 ounces or 2 liters of water in a day is considered ideal in a normal condition. If you exercise a lot, or have a profession that demands staying outdoors, increase the quantity. Drinking adequate amount of water, also helps with addressing problems like constipation. It lowers the cancer and kidney stone risk as well besides aiding to skin health. 

Practice Yoga

Daily practice of Sukhasana and Pranayama (Sitting and Breathing), Anulom Vilom Pranayama (Alternate Nostril Breathing), Ardha Matsyendrasana (Half Lord of the Fishes), Matsyasana Variation (Supported Fish Pose), Uttanasana (Forward Fold), (Viparita Karani (Legs Up the Wall) and other Yogasanas helps to boost the defence system naturally.  

Practice YogaSpecial food to Aid to Immunity 

The benefit of turmeric, cumin, coriander, garlic, onion, and ginger is known for ages. Add them into your food or diet as raw or cooked. Intake of herbal tea or decoction made from basil, cinnamon, black pepper, dry ginger, and raisin once or twice a day. Add jaggery or natural sugar o fresh lemon juice to your taste. Taking golden milk (Half teaspoon turmeric powder in 150 ml hot milk) once or twice a day also strengthens your immunity. 

Special food to Aid to Immunity

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Related topic: How To Stay Healthy While Traveling Abroad In 2021?