Expert tips to nourish your immune system while making memories
Whether you’re off on a girls’ trip or family vacation, traveling for work, or celebrating a wedding, a trip can be both exciting and stressful. But what if you could sail through long flights, late-night celebrations, and busy schedules on your way to making the memories of a lifetime?
Stress halts your immune system. While some travel stress is inevitable, nourishing your immune system while traveling ensures you get to make the memories you left home for.
These five quick immune-boosting tips will help you stay energized, healthy, and glowing—so you don’t miss a single moment.
Prioritize Sleep
Lack of sleep weakens immunity and increases stress.
- Power naps: 20-minute naps during flights or downtime are life-changing.
- Wind-down routine: use calming lavender oil and a soothing sleep story (apps like Calm have them) to relax.
- Sleep essentials: pack a mask, earplugs, and noise-canceling headphones to block distractions.
Even short, quality rest helps recharge your body and fight illness.
Stay Hydrated
Dehydration drains energy and weakens your immune system, while hydration helps you feel alert and resilient (plus, it’s great for your skin).
- Start each day with a full glass of water
- Eat extra fruits and vegetables, which have higher water content (plus lots of vitamins and minerals for an extra immune boost).
- Carry a BPA-free reusable water bottle to refill at airports or venues.
Pack Smart Snacks
Avoid sugary, processed foods—instead, fuel your body with nutrient-rich snacks.
- Trail mix: nuts, dark chocolate, and dried berries balance blood sugar and provide necessary antioxidants.
- Vitamin C boosts: fresh fruit or cut veggies with hummus or guacamole support immune wellness.
- Greens powder: mix into water for an on-the-go nutrient boost.
Manage Stress
Stress lowers immunity, so take moments to recharge.
- Try belly breathing exercises, or consider three-minute meditations on the InsightTimer meditation app.
- Take a short walk or stretch for five minutes to reset.
- See the first item, above: take power naps!
Wellness Travel Kit Essentials
Carry the following essentials with you.
- Immunity boosters: consider vitamins C and E, zinc, and elderberry gummies to take during travel, and double up on them at the first sign of illness.
- Sanitizers: hand sanitizer and antibacterial wipes.
- Essential oils: peppermint (focus), Lavender (relaxation), Eucalyptus (sinus relief).
- Sleep support: eye mask, earplugs, and a neck pillow.
- Daily wellness: water bottle, multivitamin, and greens powder.
Travel is a wonderful experience. Don’t just survive while traveling—thrive in it. Enjoy every celebration, knowing your wellness is taken care of.
Dr. Emilie Wilson is founder of Sanos Wellness, an online space dedicated to women’s health. She is also an author, and publishes an online magazine called The EDIT, which provides essential information to support women’s health from periods to pregnancy and postpartum to perimenopause. Learn more at https://www.sanoswellness.com.