A reader wrote in that they frequently get sick during travel. Bummer! While there really isn’t any good time to get sick, it’s especially no fun when you are on vacation. However, this is common because we are exposed to so many people, and their germs, in crowded airports. Once on the plane you’re probably OK because airlines have installed fantastic air filtration systems. Airports/bus stations/train stations—not so much. Here are five simple steps to bolster your immune system and reduce the risk of spending your vacation time sneezing or achy.
Step one
Before you leave do your best to get enough (even extra) sleep in the week to 10 days before traveling. And take as much vitamin C as possible without getting loose stools. Start with 500 mg at bedtime and add a little more each evening to max capacity. I prefer a buffered (pH rendered neutral with calcium and magnesium) powdered form mixed in water, which is gentler on the stomach and a good format for adjusting dose. All tissue repair requires vitamin C, and humans do not produce this crucial nutrient—we must ingest it. Arguably, England would still be in charge of the world if two-thirds of its navy had not died from scurvy in the two centuries before 1753 when citrus fruits (limes) were added to the sailors’ diet, providing the necessary vitamin C.
Step two
Take herbs for your blood type to bolster your immune system (white blood cells). Your ABO blood type is intimately linked with your immune and digestive systems. This is a fascinating study encompassing human migration patterns, early agriculture and the interplay of exposure (environment) and genetics. For blood type A good old Echinacea spp and goldenseal work great as an anti-viral, and mucosal anti-microbial, respectively. Most products available in health food stores will list “maintenance” doses. I recommend double doses of whatever is on the label for three to five days at the first hint of a scratchy throat or sniffles. For blood type B, fermented foods are like medicine and work well combined with protein, ideally for your first meal of the day. B’s are often emotionally sensitive and can be regulated with chamomile tea (stress-relieving) and elderberry extract (1 teaspoon three to four times daily) at the first hint of a viral illness (achy, feverish, fatigued). If your blood type is the rare AB your main vulnerability is the high potential for degradation of a key type of immune boosting cell, NK (natural killer) cells. What will offset this weak spot is regular eating habits (as we get older two meals a day is really plenty), lots of veggies in the diet (roasted, steamed, raw), adequate protein intake (20-30 grams unless you are actively body-building in which case up to 50 mg daily is OK. Don’t buy into the ridiculous levels of protein powder-purveyors want you to buy. Excess protein is hard on the kidneys, and the environment). AB blood types don’t do well on keto-style high fat diets and are advised to “green” up personal care and home cleaning products. If your blood type is O (the most prevalent worldwide) your best immune tonics include larch powder (sometimes sold as ARA6), Astragalus, and Eleutherococcus (Siberian ginseng). O’s do well on higher protein, lower carb diets.
Step three
Protect against germs with essential oils. Side benefit: they smell good. Wash your hands frequently while traveling and try not to rub any part of your face. Avoid hand sanitizers that contain alcohol (very drying to the skin) or Triclosan (which is now banned for products marketed for children, thank goodness. Nasty stuff). Instead, choose sanitizers made with essential oils such as thyme, oregano, frankincense (Boswellia serrata), or tea tree, all of which are effective antimicrobials. Side effects are extremely rare with essential oils, but they are strong and should NOT be placed undiluted on mucous membranes such as into the nose. You can make your own blend. Remember to put all liquids and gels in 3.5-ounce size bottles for travel.
Step four
Stay regular. Constipation is very common during air travel, because flying at 600 miles an hour 30,000 feet up is extremely drying. It’s best to keep sipping water all day long rather than gulping a whole bottle, which will irritate your bladder. Putting electrolytes or a pinch of complex salt (Celtic, Himalayan, pink) in the water will help keep it in your cells longer. Try senna, either in capsules or tea, for stubborn constipation. I always travel with some Smooth Move tea bags but be warned – they are potent. Don’t steep this tea for longer than 10 minutes. Bowel function can also go in the other direction during travel if you are exposed to a bug, usually food-borne, which your intestines understandably will try to push out in a big hurry. Let the loose stools run their course for 24-48 hours. Stay hydrated. Take electrolytes. If you’re still stuck in the bathroom after a day or two, consider my favorite anti-diarrheal, berberine. This contains a naturally yellow pigment also found in goldenseal (Hydrastis canadensis), Oregon grape, and bearberry. Tincture (herb extraction with alcohol) or glycerite (extracted with honey or glycerine) forms are usually better absorbed than capsules, but trickier for travel.
Step five
Use enzymes or herbal digestive tonics to keep the upper part of your intestinal system happy. Indulging in rich food and drink on vacation can leave you feeling heavy, bloated and hung-over. In this case, you need to take digestive enzymes (a mix of protease, amylase and lipase) or an herbal formula to ease digestion at the time of ingestion of richer-than-usual foods and libations. I like a classic Chinese herbal formulation called Jia Wei Kang Ning Wan. “Wan” means pill or tablet. You can also use digestive bitters, sometimes called Swedish bitters, which typically contain digestion-easing herbs including gentian, anise, ginger and/or cumin. If you know you’ll be eating a more complex meal or indulging in more fat or sugar than your norm, help yourself with one of these remedial suggestions to simultaneously stimulate your own digestive juices, and allow for smooth transit all the way down.
Side bar: Pack smart. Believe it or not, taking a little time ahead to prepare your packing can help you stay well when you’re traveling. Being prepared helps reduce stress, and thus protects your immune capacity to ward off impacts of new bugs and exotic food. Start with deciding on shoes, since they’re bulky and take up a lot of room. Then try to pack as lightly as possible. Plot out what you plan to wear each day while away. Pack a suitcase where pieces can mix and match. And if you’re traveling from a cold, wet climate to somewhere sunny and warm, make sure to leave enough space in your bag to pack a coat and heavier shoes for your return.
Emily Kane is a retired naturopathic doctor based in Juneau.
