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Traveling during the holidays is often a truly joyous time: we all look forward to the trip, share quality time with loved ones, and enjoy our favorite dishes.
However, our immune system can be put to the test during this period, making us vulnerable to colds and flu, which often disrupt these precious moments.
If you're planning to travel for the holiday season, prepare by building a strong, healthy immune system with the following tips.
1. Limit your sugar intake
Would the end of year celebrations be Really Festive holidays without treats? For many of us, probably not. Rest assured, this isn't necessarily a problem in itself.
Sugar can wreak havoc on the immune system, creating low-grade inflammation and weakening its ability to respond to bacteria and viruses.
However, rather than depriving yourself of all your favorite treats, adapt your daily choices to the season.
First of all, reduce or eliminate sugars By limiting foods and beverages such as soda, salad dressings, and processed foods. This restriction will help you offset the sugar and calories in that slice of pumpkin pie or cocktail you've been eyeing.
Afterwards, Be careful not to eat without realizing it . At work, it's easy to be tempted by one of the chouquettes left in the break room or a peppermint candy offered at the reception desk, but all that snacking adds up.
Ask yourself if you really want these treats or if you're just eating them because they're in front of you.
Thirdly, Eat protein when you eat sugary foods . Protein helps stabilize blood sugar. If you really want to eat a pastry for breakfast, add an egg to your plate. Or if you want to enjoy hot chocolate, make it with milk or a soy beverage.
Finally , make sure you have healthy foods available . Place clementines in a bowl on your kitchen counter, pack hummus and crudités in a small cooler for work, or infuse fruit into a bottle of sparkling water. Whatever your preference, be sure to keep low-sugar foods nearby.
2. Sleep well
Hours spent sitting in a chair, time zone changes, and nights in an unfamiliar bed can all impair sleep quality. And when we don't get enough sleep, our immune system suffers.
During sleep, the body produces cytokines, proteins that fight infection and reduce inflammation. Sleep not only creates cytokines, but also stimulates their action on the body.
For a better sleep when traveling, start by slowly adjust your schedule to your destination before you leave. For example, you could go to bed 30 to 60 minutes earlier for a few nights before your flight and, after you land, make sure you're still getting enough sleep (even if that means going to bed early for the new time zone).
Also bring Things to help you sleep , such as melatonin, a sleep mask and earplugs (if you are sensitive to light and noise), and your own pillow if possible. For children, don't forget to bring their favorite stuffed animal or blanket.
3. Prepare before, during and after the trip
Boosting your immunity for a holiday trip starts before you even leave and doesn't stop until long after you return home.
Daily dietary supplements can help strengthen your immune system throughout the holiday season. Consider these:
- vitamin D;
- vitamin C;
- zinc (taking a tablet may be helpful during a flight);
- omega-3 fatty acids
- colloidal silver (to be sprayed on the hands and in the nasal cavity during travel)
However, don't rely solely on dietary supplements to boost your immune system. Foods containing these nutrients should be your first choice and should be consumed as a priority, whenever possible.
Beyond all these tips, perhaps the most beneficial thing you can do for your immune system during the holiday season is to spend time with family and friends, surrounded by love, joy, and laughter.
SO, Relax , take care of yourself and enjoy these moments with your loved ones. Your immune system will thank you.
REFERENCES:
https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity
https://www.cedars-sinai.org/blog/8-expert-tips-to-avoid-getting-sick-when-you-travel.html