How to Boost Your Immune System so You Don't Get Sick While Traveling
Anyone who travels enough has experienced the misery of being sick while on vacation or a business trip. Getting sick is a part of everyday life and the fact is the more time you spend on the road, the more likely you are to pick up a nasty cold, bug or illness.
Some things are unavoidable no matter what steps you take to prevent them, but you may be able to avoid catching the flu from your coughing seatmate or sneezing travel companion with this easy-to-follow formula I've been using for years. Make it a part of your daily routine at home and on the road to reduce your chances of getting sick while you travel.
Commit to a Healthy Lifestyle
Your first, and most important, line of defense against getting sick is your lifestyle. Not smoking or drinking heavily, making sure you exercise, get enough sleep, and choose healthy foods will give you the best shot at reducing your chances of getting sick and will minimize the severity of it if you do.
Exercise Regularly
Exercise strengthens your immune system by rejuvenating your cells and boosting your body's ability to fight off illness. Your heart, lungs and muscles are all made stronger by exercise. While there is considerable research ongoing to better understand why working out has a positive effect on the immune system, there is a clear correlation between activity level and healthiness.
Get Enough Sleep
Rest and recovery from workouts are also important, so be sure to maintain a balance between strenuous activity and rest. You should also prioritize sleep as often as possible, even if that means going out less (sorry!). The amount of sleep we need to be healthy varies from person to person, but a good target for most of us is seven hours a night.
Drink Fruit and Vegetable Juice
The food we eat may be the single most important factor for determining health, and the resilience of our immune system is directly tied to what we're eating. Fruits and vegetables are extremely important, so make sure you're getting a healthy serving of them at least once a day.
You can also consume them in juice form. If I feel myself coming down with something, the first thing I do is grab a green juice. But being proactive is important, so don't wait until you're getting sick. Drink one juice a day that consists mostly of green, leafy vegetables and you will enjoy the benefits of a stronger immune system. By consuming fruits and vegetables in juice form, you can also get more nutrients and enzymes than you would if you only ate them with your meals.
Use Supplements While Traveling
Supplements aren't always what they're cracked up to be. There are plenty of scams and too much clever marketing. There is a case to be made, however, for supplementing certain vitamins to ensure your immune system is operating at peak strength, especially while traveling. On the road, it can be a lot harder to get the foods that you need to maintain a properly functioning immune system, and this is where supplements can play a huge role.
Vitamin D
Vitamin C gets a lot of attention when it comes to immune system functioning, but research has shown that vitamin D may be even more important. It's hard to get enough vitamin D from food or sunlight, especially in the winter months, when the weather is poor, or while traveling to colder climates. Take a vitamin D supplement prior to leaving on your next trip and throw some in your carry-on to have with you on the road.
Emergen-C
OK, you're getting your vitamin D, but that doesn't mean you should completely overlook vitamin C. Experts say that people under stress (think: travel) who take vitamin C are less likely to contract viral infections. Many road warriors swear by Emergen-C, the effervescent, travel-friendly powdered drink mix that now comes in an immune-boosting formula with 1,000mg of vitamin C, vitamin D and zinc. Drink it before and during your travelers to fight of sickness.
Oregano Oil
Another natural remedy you can try is oregano oil, which is thought to have antibacterial, antiviral and anti-inflammatory properties that help ward off respiratory infections, urinary tract infections, fungal infections, yeast infections and digestive issues. You can find small bottles of highly concentrated oregano oil at your local health or natural food store. If you're taking it in liquid form, just be warned that the flavor is, well, intense. And no, sprinkling oregano flakes on a slice of airport pizza won't have the same effect.
Athletic Greens
Athletic Greens is a product that will make sure you're getting a full range of micronutrients while you're traveling. It contains whole food-sourced ingredients, including 22 essential vitamins and minerals, probiotics, digestive enzymes, natural extracts, herbs and antioxidants. So, what does that all mean? Basically, Athletic Greens will make sure your diet isn't missing any key nutrients, but it's not meant to stand in for an overall healthy diet. It's a bit pricey (starting at $77 with a subscription) but is available in travel packs, and may be a smart option for travelers who know their diet falls apart on the road.
Chris Castellano is a travel fitness specialist and the founder of Fittest Travel. He recently self-published his first book, "Fit For Travel: Your Guide to Losing Weight and Feeling Great While Traveling."
TPG featured card
Rewards
| 4X | Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year. |
| 4X | Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year. |
| 3X | Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com. |
| 2X | Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com. |
| 1X | Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases. |
Intro offer
Annual Fee
Recommended Credit
Why We Chose It
There’s a lot to love about the Amex Gold. It’s a fan favorite thanks to its fantastic bonus-earning rates at restaurants worldwide and at U.S. supermarkets. If you’re hitting the skies soon, you’ll also earn bonus Membership Rewards points on travel. Paired with up to $120 in Uber Cash annually (for U.S. Uber rides or Uber Eats orders, card must be added to Uber app and you can redeem with any Amex card), up to $120 in annual dining statement credits to be used with eligible partners, an up to $84 Dunkin’ credit each year at U.S. Dunkin Donuts and an up to $100 Resy credit annually, there’s no reason that foodies shouldn’t add the Amex Gold to their wallet. These benefits alone are worth more than $400, which offsets the $325 annual fee on the Amex Gold card. Enrollment is required for select benefits.Pros
- 4 points per dollar spent on dining at restaurants worldwide and U.S. supermarkets (on the first $50,000 in purchases per calendar year; then 1 point per dollar spent thereafter and $25,000 in purchases per calendar year; then 1 point per dollar spent thereafter, respectively)
- 3 points per dollar spent on flights booked directly with the airline or with amextravel.com
- Packed with credits foodies will enjoy
- Solid welcome bonus
Cons
- Not as useful for those living outside the U.S.
- Some may have trouble using Uber and other dining credits
- You may be eligible for as high as 100,000 Membership Rewards® Points after you spend $6,000 in eligible purchases on your new Card in your first 6 months of Card Membership. Welcome offers vary and you may not be eligible for an offer. Apply to know if you’re approved and find out your exact welcome offer amount – all with no credit score impact. If you’re approved and choose to accept the Card, your score may be impacted.
- Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com.
- Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com.
- Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases.
- $120 Uber Cash on Gold: Add your Gold Card to your Uber account and get $10 in Uber Cash each month to use on orders and rides in the U.S. when you select an American Express Card for your transaction. That’s up to $120 Uber Cash annually. Plus, after using your Uber Cash, use your Card to earn 4X Membership Rewards® points for Uber Eats purchases made with restaurants or U.S. supermarkets. Point caps and terms apply.
- $84 Dunkin' Credit: With the $84 Dunkin' Credit, you can earn up to $7 in monthly statement credits after you enroll and pay with the American Express® Gold Card at U.S. Dunkin' locations. Enrollment is required to receive this benefit.
- $100 Resy Credit: Get up to $100 in statement credits each calendar year after you pay with the American Express® Gold Card to dine at U.S. Resy restaurants or make other eligible Resy purchases. That's up to $50 in statement credits semi-annually. Enrollment required.
- $120 Dining Credit: Satisfy your cravings, sweet or savory, with the $120 Dining Credit. Earn up to $10 in statement credits monthly when you pay with the American Express® Gold Card at Grubhub, The Cheesecake Factory, Goldbelly, Wine.com, and Five Guys. Enrollment required.
- Explore over 1,000 upscale hotels worldwide with The Hotel Collection and receive a $100 credit towards eligible charges* with every booking of two nights or more through AmexTravel.com. *Eligible charges vary by property.
- No Foreign Transaction Fees.
- Annual Fee is $325.
- Terms Apply.
Rewards Rate
| 4X | Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year. |
| 4X | Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year. |
| 3X | Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com. |
| 2X | Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com. |
| 1X | Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases. |
Intro Offer
You may be eligible for as high as 100,000 Membership Rewards® Points after spending $6,000 in eligible purchases on your new Card in your first 6 months of Membership. Welcome offers vary and you may not be eligible for an offer.As High As 100,000 points. Find Out Your Offer.Annual Fee
$325Recommended Credit
Credit ranges are a variation of FICO® Score 8, one of many types of credit scores lenders may use when considering your credit card application.Excellent to Good
Why We Chose It
There’s a lot to love about the Amex Gold. It’s a fan favorite thanks to its fantastic bonus-earning rates at restaurants worldwide and at U.S. supermarkets. If you’re hitting the skies soon, you’ll also earn bonus Membership Rewards points on travel. Paired with up to $120 in Uber Cash annually (for U.S. Uber rides or Uber Eats orders, card must be added to Uber app and you can redeem with any Amex card), up to $120 in annual dining statement credits to be used with eligible partners, an up to $84 Dunkin’ credit each year at U.S. Dunkin Donuts and an up to $100 Resy credit annually, there’s no reason that foodies shouldn’t add the Amex Gold to their wallet. These benefits alone are worth more than $400, which offsets the $325 annual fee on the Amex Gold card. Enrollment is required for select benefits.Pros
- 4 points per dollar spent on dining at restaurants worldwide and U.S. supermarkets (on the first $50,000 in purchases per calendar year; then 1 point per dollar spent thereafter and $25,000 in purchases per calendar year; then 1 point per dollar spent thereafter, respectively)
- 3 points per dollar spent on flights booked directly with the airline or with amextravel.com
- Packed with credits foodies will enjoy
- Solid welcome bonus
Cons
- Not as useful for those living outside the U.S.
- Some may have trouble using Uber and other dining credits
- You may be eligible for as high as 100,000 Membership Rewards® Points after you spend $6,000 in eligible purchases on your new Card in your first 6 months of Card Membership. Welcome offers vary and you may not be eligible for an offer. Apply to know if you’re approved and find out your exact welcome offer amount – all with no credit score impact. If you’re approved and choose to accept the Card, your score may be impacted.
- Earn 4X Membership Rewards® points per dollar spent on purchases at restaurants worldwide, on up to $50,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 4X Membership Rewards® points per dollar spent at US supermarkets, on up to $25,000 in purchases per calendar year, then 1X points for the rest of the year.
- Earn 3X Membership Rewards® points per dollar spent on flights booked directly with airlines or on AmexTravel.com.
- Earn 2X Membership Rewards® points per dollar spent on prepaid hotels and other eligible purchases booked on AmexTravel.com.
- Earn 1X Membership Rewards® point per dollar spent on all other eligible purchases.
- $120 Uber Cash on Gold: Add your Gold Card to your Uber account and get $10 in Uber Cash each month to use on orders and rides in the U.S. when you select an American Express Card for your transaction. That’s up to $120 Uber Cash annually. Plus, after using your Uber Cash, use your Card to earn 4X Membership Rewards® points for Uber Eats purchases made with restaurants or U.S. supermarkets. Point caps and terms apply.
- $84 Dunkin' Credit: With the $84 Dunkin' Credit, you can earn up to $7 in monthly statement credits after you enroll and pay with the American Express® Gold Card at U.S. Dunkin' locations. Enrollment is required to receive this benefit.
- $100 Resy Credit: Get up to $100 in statement credits each calendar year after you pay with the American Express® Gold Card to dine at U.S. Resy restaurants or make other eligible Resy purchases. That's up to $50 in statement credits semi-annually. Enrollment required.
- $120 Dining Credit: Satisfy your cravings, sweet or savory, with the $120 Dining Credit. Earn up to $10 in statement credits monthly when you pay with the American Express® Gold Card at Grubhub, The Cheesecake Factory, Goldbelly, Wine.com, and Five Guys. Enrollment required.
- Explore over 1,000 upscale hotels worldwide with The Hotel Collection and receive a $100 credit towards eligible charges* with every booking of two nights or more through AmexTravel.com. *Eligible charges vary by property.
- No Foreign Transaction Fees.
- Annual Fee is $325.
- Terms Apply.