Ever felt run-down while on vacation, or right when you return? Fatigued? Sluggish? You're not alone. It turns out that travel can directly impact your immune system, leaving you more susceptible to infections and illness. In this article, we'll explain why and also show you how you can do something about it with the power of nutrition.
IMMUNITY AND TRAVEL
Coming down with a cold or simply feeling unwell isn't uncommon among travelers. In fact, studies show that you are anywhere between 20 to 113 percent more likely to catch a cold while abroad. The main reason for this isn't necessarily stronger germs - traveling can have a large impact on the human immune system and in many ways suppress its ability to function at full capacity. Instances of jet lag, insomnia, and fatigue are among the most common culprits here, all affecting the body's circadian rhythm, or natural cycle of essential functions.
VITAMINS: YOUR BEST SHOT AT STAYING HEALTHY WHILE ABROAD
While there's no magic bullet for staying healthy while traveling, boosting your intake of vitamins is a good place to start. Vitamins are essential components of our nutrition that have long been known for their influence on the body's immune system. And although they occur naturally in the foods we eat, diet alone isn't always enough to get the recommended daily intake - let alone the extra fuel our bodies need when we travel.
This is where supplements come in. Providing our bodies with the extra vitamins and minerals it needs to stay healthy and fight off infection, supplements can make all the difference when we're on the go.
Because all vitamins and supplements have their own individual role and value to health, they're not all made equal when it comes to supporting your immune function. Some are better at fighting off specific types of infection, while others may be more effective in general.
Here are 8 essential vitamins and minerals to take before traveling, based on their ability to support the immune system:
Vitamin D
Vitamin D3 is an essential vitamin that helps both absorb and regulate calcium and phosphorus in the body. It's largely known for its importance in maintaining good bone health, but can also have an extremely positive effect on the immune system. In engaging with immune cells that elicit antiviral responses, vitamin D3 binds with receptors and helps prevent bacteria and viruses from gaining a foothold for infection in the body.
Vitamin A
Vitamin A is a micronutrient that is pivotal for maintaining proper vision, promoting physical development, as well as protecting the integrity of tissue in the body. It influences cell development and increases the activity of immune-system cells, making it a powerful ally in staving off both minor and major infections. Vitamin A can be found in animal-based foods such as liver, eggs, and dairy products, as well as certain plant-based foods like carrots, sweet potatoes, and leafy greens.
Vitamin C
A powerful antioxidant that can help protect cells from damage caused by free radicals, vitamin C is a key player in supporting the immune system. Vitamin C is involved in the production of white blood cells, which are essential for fighting off infection. It also helps these cells function more effectively and has even been shown to shorten the duration of colds. This makes it an effective shield against a wide range of infections, from the common cold to more serious illnesses like pneumonia. It's worth noting that our bodies don't make vitamin C naturally - it needs to come from our diet or from a supplementary source when that's not enough.
Magnesium
Magnesium plays a key role in so many of the body's functions. Not only is it essential to protein synthesis, muscle and nerve function, blood pressure regulation and glucose control, but it's also involved in over 300 biochemical reactions in the body. When it comes to supporting the immune system, magnesium has a few different mechanisms of action. It helps reduce inflammation throughout the body, which can be beneficial in warding off infection. It also helps regulate the activity of T-cells, which are a type of white blood cell that's essential to immunity.
Thiamine
Thiamine, otherwise known as vitamin B1, is a water-soluble vitamin essential in helping the body generate energy from other nutrients. It is important in the function and growth of various cells, including red blood cells and nerve cells. Thiamine is involved in the strengthening of immune-system cells, which makes it an important nutrient for supporting immunity. This vitamin is also not naturally occurring in the body, and must be acquired through food or supplements.
Pantothenic Acid
Pantothenic Acid, or vitamin B5, is a water-soluble vitamin that the body needs for energy production, synthesizing hormones and cholesterol, and forming red blood cells. This vitamin is also critical in supporting the adrenal glands, which are responsible for producing stress hormones like cortisol. When these hormones are out of balance, it can lead to increased inflammation throughout the body - something that can put you at greater risk for infection.
Zinc
Zinc is an essential mineral that plays a role in everything from DNA synthesis and cell division to the metabolism of carbohydrates, fats, and proteins. Zinc is especially important for immunity, as it helps regulate both the activity and development of immune cells. It's also necessary for the proper functioning of T-cells, which are a type of white blood cell that helps fight infection.
B-Complex
B-complex vitamins are a group of water-soluble nutrients that play important roles in energy production, metabolism, and cell growth. This includes vitamins B6, B12, folate, biotin, and niacin. These vitamins are involved in a variety of processes in the body, including red blood cell formation and the maintenance of nervous system function. They're also critical for immune system health, as they help the body produce antibodies and white blood cells.
SOUND COMPLICATED? MAKE THINGS EASIER FOR YOURSELF
If you're looking for a convenient way to get all of the nutrients we've just discussed, our Immune Defense supplement pack has you covered. It includes a combined 10-pack supply of vitamins and other essential nutrients that have been scientifically proven to support immune health. Designed to support the body's natural defenses, this supplement pack is a great way to make sure you're getting everything you need to stay healthy - no matter where your travels take you.
Traveling can expose you to all sorts of foreign things - both good and bad. Luckily, with the right foresight and mitigatory plans in place, you can help make sure that the bad doesn't ruin your trip. And part of those plans should include a good understanding of how to keep your immune system functioning at its best. Safe travels!
Buy your Immune Defense pack here.