Getting ready to Travel, boosting your Immune System đâď¸đ˘
Abundant sunshine, longer days and road trips are just around the corner! Donât let your Spring Break keep you from taking care of yourself and your family.
Being healthy sets a good example for your children and those around you to live a healthy and active lifestyle. Whether you are planning a road trip, long distance journey, or staycation at home; keep healthy, active and smiling with these tried-n-true tips that Iâll share today.
I hope you enjoyed last weekâs newsletter on âItâs Matcha Monday, recipes including my Banana Matcha Chocolate Chip Muffins âď¸.", if you missed it, you can read it Here.
OK, letâs get ready to travel âď¸đ˘đđđĽł
How can you boost your Immune System Before you Go?
Your immune system is your bodyâs way of protecting you against illness and infection. When itâs working well, youâre able to fight off bacteria, viruses, and other germs that make you sick. But when itâs not working well, it might react too much or too little. Too little means that youâre susceptible to colds and other ailments.
To learn how to boost your immune system, you should first understand a bit about how the immune system works. OK, stick with me here, I promise not to get long winded and keep it short, LOLâŚ
Your immune system isnât located in one part of your body. Rather, itâs the combination of organs, cells, chemicals, and proteins called antibodies. When this system senses an incoming infection, it mobilizes a defensive response. The exact response depends on which part of the immune system the invading organism (often called a pathogen) comes into contact with.
Your immune system âremembersâ every pathogen it encounters. It records information about the invader so it can fight it more efficiently next time.
Many of us are familiar with the signs that a cold might be coming on. Learning to recognize the signs of a healthy immune system can help you decide how to help your body fight off these pathogens.
Signs of a strong immune system:
Your mood is stable and you feel fairly cheerful
Youâre eating and drinking well
Youâre energetic and sleep soundly
You recover from a âtickleâ before it turns into a cold
Your digestion is smooth and regular
Generally, if you feel good, youâre probably doing just fine. If you have chronic sleep, stomach, or health issues, it could be a sign that your immune function is off.
When your body recognizes an invader, it often triggers an inflammatory response. These immune cells help to trap bacteria and increase blood flow to the affected area. If you have chronic pain or inflammation, it could be a sign that your immune system is working overtime.
Signs your immune system needs a booster
You feel stressed, anxious, or irritated all the time
Youâre often tired, have difficulty concentrating, or feel drowsy when driving
Youâre always getting sick, or when you get sick you canât recover
Your appetite, digestion, or sleep schedule is off
Your scrapes, cuts, and burns donât heal
Your breath or body odor is unusual or pungent
If you understand the various parts of the body that contribute to the immune response, you can help them each function better.
Ways to Boost your Immune System
The best way to improve your immune system is to give it as much to work with as possible. It may seem like common sense, but eating well and getting enough rest are key to immune function.
Here are some ways to boost your immune system:
Get Outside: Fresh air always does a body good, and there are many benefits to being out in nature. Exposure to sunlight helps boost your levels of vitamin D. Research indicates that vitamin D may help prevent chronic illness and ease depression.
While youâre outside, open a window or two and let the air in your home circulate. Rebreathing the same stale air can increase your chances of getting sick and leave you feeling less than invigorated.
Get enough Sleep: Sleep might be the single most important factor in regulating - or disregulating - our immune function. Studies show that people who are sleep deprived are more likely to get sick after being exposed to a virus. Sleep is important for our systems to properly ârememberâ and fight off infections. So if youâre feeling sluggish, do yourself and your immunity a favor and sleep it off.
Reduce your Stress: When we are stressed, our body activates the flight-or-flight response. Unfortunately, this also suppresses the immune response, leaving us more open to illness and infection. You can help your body do the important work it needs to recover by managing your chronic stress levels. Rest, practice mindfulness, and take time for yourself. A proactive approach to your mental and physical well-being makes your outer work easier and more sustainable.
Be Mindful about what you Eat: What you eat - and how you eat it - affects your overall health in multiple ways.
What you eat can help improve your sleep hygiene, your concentration, and your energy levels. If you eat certain foods that you have a sensitivity to, they may trigger an immune response (just like a pathogen does). This is what we know as an allergic response.
Itâs also important to cultivate a mindful and positive relationship with food, which can be challenging for many of us. Food is nourishing, and itâs also meant to be enjoyed. It shouldnât become a source of stress. Talking to a nutritionist about your eating habits can help you make dietary choices that are right for you.
When looking for foods that boost your immune system, youâll want to look for foods that are high in nutrients and boosts circulation.
Here are 10 foods that support a healthy immune system:
Lemons, limes, grapefruits, tangerines, and other citrus fruits
Ginger, turmeric, and other anti-inflammatory spices
Nuts and seeds that contain vitamin E, like almonds and sunflower seeds
Red bell peppers (high in vitamin C)
Garlic, which is high in sulfur, making it an effective antiviral agent
Tea, especially green and matcha tea
Fermented beverages like kefir and kombucha (they contain probiotics)
All kinds of berries, especially blueberries and elderberries
Shellfish like scallops and oysters, which are high in zinc
Carrots and sweet potatoes (high in beta-carotene)
Exercise Regularly: Thereâs an interesting link between exercise and immune function. Physical activity doesnât just boost the immune system - it actually helps to moderate it. Regular exercise helps prevent the immune response from becoming hyperactive. It lowers cholesterol, blood pressure, and the risk of heart disease.
Physical exercise is anti-inflammatory and can definitely help reduce stress. It also helps you sleep better and gets you outside, making it a great way to knock off most of this list.
Get Adjusted: Itâs important to keep your nervous system working in good order. Itâs impossible to have 100% health with subluxations to any cell, tissue or organ in your body. Make sure to get your chiropractic adjustments regularly.
Visit the Sauna (> 4x a week): The sauna mimics exercise by raising the body temperature, increasing immune cells, and raising the heart rate; all lowering the risk and frequency of influenza and cutting in half the length of a cold.
Tips to Boost your Immune System in 72 Hours
What happens if youâre already getting sick? Is all of this âtoo little, too late?â Are there ways you can boost your immune system overnight?
Prevention is always better than the cure, but if you can intervene before illness sets in, you should. But you may want extra support if you feel yourself coming down with the common cold or before you head into a crowd. Here are some ways you can boost your immune system quickly:
Keep your hands washed
Get plenty of rest
Drink lots of water (with a little added salt and lemon)
Eat a healthy diet
Get outside
Exercise to get oxygen into your system
Boost your vitamins B, D, C and Zinc
Donât stress out your stomach
Get your REST
Your immune system is truly a multi-faceted âwhole personâ system, and it pays dividends when you take care of it. Your mental, physical, and emotional health all play a part in how well your immune system operates. If you want to avoid getting sick, the best thing you can do is listen to your body. Drink plenty of water, get lots of rest, and take time to restore your mind and spirit.
What to do if you are Sick on the day of Departure
Most of us are optimistic that we will feel better quickly. But, the truth is, and has been demonstrated over and over again, that exposing others to your âcreeping-crudâ isnât the honorable thing to do.
Being cooped up in the car or airplane with your family, friends or fellow travelers is most-likely going to spread your illness to others!
The responsible thing to do is delay your trip until you are better. This may mean rescheduling, or changing plans, which is never fun. But, this allows others to go on and have a good time without coming into contact with your germs being spread to everyone else.
Stay Active During Travel Days
If youâre going to be sitting for long periods of time on the plane or in a vehicle your body might suffer as a result. Although traveling may be a difficult time to get exercise, try to get up and move around as often as you can. Before your departure, take a walk around the airport or make a few stops along the road at handy rest stops to keep your muscles loose and your circulation flowing. On the plane, remember to stretch your muscles every now and then to incorporate some movement into your day.
Specific Tips for Air Travel
Many people experience some form of discomfort or sickness when they travel by plane. Dry mouth, aching limbs, swollen ankles - they are par for the course on plane rides and they are, in fact, caused by the very environment youâre traveling in. That means thereâs nothing you can do to eliminate these issues entirely, but you can take a few steps in the right direction.
Cabin pressure creates an environment akin to being 8,000 feet high - similar to being on a mountain. As a result, itâs not uncommon for sitting and breathing to feel more challenging, and the low humidity means your body can become dehydrated.
Hereâs how to feel your best when youâre in the air:
Drink more water: Hydration will help you handle anything air travel sends your way. Water is the most accessible option, and electrolyte-heavy beverages (like sports drinks) can also help in certain instances. Avoid caffeinated beverages (and diuretics) like coffee and soda. You should drink a bottle of water for every hour youâre in the air; the increased bathroom breaks will offer an additional opportunity to stretch your legs.
Drink less alcohol: Alcohol presents a double threat to airplane wellness. Not only does alcohol make it more difficult for cells to absorb oxygen, which will worsen your altitude symptoms, but it also dehydrates your body faster. So if youâre feeling stressed about flying, opt for a non-caffeinated tea instead of a stiff drink.
Pack for hydration: Low humidity on planes can be a real problem. While a comfortable indoor humidity is anywhere from 30 to 65 percent, the humidity inside an airplane cabin is only around 10 to 20 percent. As a result, you and your body will feel better if you pack a good moisturizer for dry skin and eye drops like saline solution, especially if you wear contact lenses. Just remember to pack a travel size to get past the TSA.
Prepare your Immune System: Getting a cold on a flight isnât the result of poor air quality or recycled air; itâs more likely due to a combination of excessive germs and your bodyâs compromised ability to deal with them. Hundreds of people have touched what youâre touching and everyone is breathing â sometimes sneezing â in the same confined space for multiple hours. You can pack disposable wipes for the tray tables, but your best defense is getting rest and staying hydrated.
Flex your Calves: Immobility can increase the risk of deep vein thrombosis (DVT), sometimes called âeconomy-class syndromeâ in travel talk. Itâs still unclear whether flying scientifically raises the risk of DVT, but prolonged (more than four hours) immobility is unhealthy in any context. However, you only need to contract your calf muscles â for example, by tapping your feet, which also moves the shins, thighs and hip joints â to get the blood flowing. Walking to the back of the plane or using the restroom are also easy, inconspicuous ways to keep your blood flowing.
Stretch everything else: While less crucial than leg stretches, if your body is going to be in one position for a long time, stretching is a good idea. Bring your chest down to meet your thighs to stretch out your back, and reach out in front of you to get your arms, too. For more involved airplane moves, you may need to get out of your seat and find a space â probably near the back of the plane â to stretch.
Sleep near the window: While you shouldnât count on restful sleep on the plane, it could be an opportunity to rest during your travel, particularly if youâre facing jet lag. If you plan to catch some shut-eye, opt for a window seat. Not only will you have control over the window shade (and sunlight), but youâll also be out of the way of climbing seatmates or people bumping into you in the aisle. Also, pack a neck pillow.
Make your own legroom: Baggage fees encourage most travelers to bring their luggage on board, meaning overhead compartments and space under the seat in front of you fill up fast. If you have the opportunity, pack only the necessities in your carry-on to give yourself the most amount of legroom possible.
Dress comfortably: Travel attire is an increasingly personal decision, but regardless of how trendy you choose to dress, layers are key. Airplanes tend to be cold, but the ability to add and remove layers will be incredibly helpful as you acclimate to different airports and maybe even climates.
Breathe: Take a few deep breaths when youâre settled into your seat. Not only will breathing and meditation techniques help if youâre stressed or nervous about flying, but adjusting your breathing rhythm can also help you adjust to a new altitude.
Protect Yourself from Illness
When youâve reached your destination, make sure to actively prevent any injuries or illnesses that could impact your trip. Always wash your hands with soap and water throughout the day. Some countries have limited water sanitation, so be safe and stick to bottled, pre-packaged water over tap. While your water choice is important, drinking enough water is important as well. Avoid dehydration and actively drink water and eat nutrient-rich foods throughout the day.
When youâre on the trip, remember that staying active is beneficial for your physical health. Find opportunities where you can move your body in a fun way - like biking, hiking, or walking - depending where youâre traveling. It can be simple and easy to stay on track toward your health goals on vacation.
If youâre traveling somewhere closer to the equator, it is extra important to protect yourself from sunburn and use sunscreen throughout the day.
THE BOTTOM LINE
"No matter where you live we could all use a change of scenery every now and then, which brings us to enjoy and go on our vacations. Vacations help us rediscover our identities. They provide us a chance to relax and take a break from our typical day-to-day life and provide relief and a change of pace. Thereâs nothing like a vacation to calm your body and mind, whether you go somewhere close or far away.â
I hope todayâs newsletter gave you some healthy tips that you might not have thought of before.
If you are concerned about how your health may affect your upcoming vacation, Iâd suggest making an appointment with me in the office to see if we can help. I may suggest that you take in several sauna sessions or we may up some of your vitamins. Feel free to contact me and make your appointment using this link: HERE.
Or, you can always give us a call at (973) 210-3838
I want to hear from you! What concerns do you have about getting or staying healthy on vacation? Did you find this newsletter helpful?
Share your thoughts in the comments on our
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