Travel Bugs

The last thing you need is to get sick when you are embarking on a holiday or travelling for work, but unfortunately the risk of this happening is high, often ruining a good holiday or interfering with work schedules. 

Obviously traveling on a plane, a crowded bus or train or enjoying a cruise with a thousand others will increase your susceptibility of catching a virus. New viruses or illness from other parts of the world can attack an unsuspecting immune system and an exhausted body may have no fight left in it.

What can you do?

Build immunity before you travel

Having a healthy immune system is the best thing to do to stop opportunist bugs from thwarting your plans. There are a few natural therapies that can help.

Probiotics. Taking a probiotic or/and increasing your intake of probiotic rich foods can help build up your intestinal mucosal defences. Probiotics have the ability to block pathogenic bacteria and toxins from adhering to the intestinal wall, supporting barrier function and stimulate the immune response from the intestinal cells.

Probiotics are defined as ‘live microorganisms which, when consumed in adequate amounts as part of food, confer a health benefit on the host’ .

Lactobacillus, Bifidobacterium, and Saccharomyces are three extensively studied and commonly used probiotics in humans and animals. Include probiotic rich foods in your diet such as - yoghurt, tempeh, natto, kefir, kimchi, miso and sauerkraut.

Relax before you go 

sound ridiculous I know but giving yourself some down time from your work or busy life schedule before you actually travel can help your immunity. Having to organise packing, pets, work commitments and the house will actually give you more stress. One study found that stress can make you more susceptible to the common cold. So allow extra free time to get prepared.

Make a list

Being organised will help you feel less stressed. Write down what you have to do, what you have to purchase and from where, and who you have to contact. Tick off as you go. This will give you the confidence that you are covering all aspects of your travel.

Are you eating enough fruit and vegetables?

Fruit and vegetables contain antioxidants, enzymes, vitamins and minerals; micronutrients needed to support the health of the body.

The World Health Organization (WHO) recommends an intake of five to eight portions (400-600 g) daily of fruits and vegetables to reduce risk of cardiovascular disease, cancer, poor cognitive performance, and other diet-related diseases, as well as for the prevention of micronutrient deficiencies.

Antioxidants and phytochemicals from fruit and vegetables are considered the nutrients needed for the prevention of disease.

Don’t forget to wash your hands at every opportunity!

Seems simple but it can make a big difference to avoiding pathogenic contamination. Get in the habit before you travel.

What to take with you

It is often more advantageous to take an arsenal of supplies for prevention and "just in case”, but you don’t want to have to take extra baggage for everything you might happen to need. So some wise picking is needed.

Tea tree or eucalyptus oil, wipes or sprays. These are handy for so many things. Give your room a going over when you first arrive or any time the need arises; can be used for sniffles; as a rub for sore joints and muscles, or as a first aid treatment for cuts and abrasions.

Many essential oils and plant extracts have been found to possess, in vitro studies, antibacterial and antifungal activity and a wealth of in vitro data supports the antimicrobial properties of tea tree oil.

Zinc and C - these two ingredients are useful to stop a virus in its tracks so a ‘must have’ in the bag as a first line of defence. Look for lozenges or chewable forms and suck when travelling in confined spaces with lots of people (planes, trains, buses and tour groups)[9]. 

Nasal sprays can be particularly helpful in keeping the nasal passages hydrated. This moisture can help maintain the natural immunity of the nasal packages. Choose one with eucalyptus or tea tree for added protection.

Electrolytes - not only in case of diarrhoea and vomiting but can also help prevent dehydration. Handy when visiting hot environments.

Ginger is not only good for travel sickness but also for any nausea or upset tummy. This can happen because of a change of diet or over- indulging in culinary delights.

Probiotics - You can easily get probiotics that don’t require refrigeration and are specific for travellers.

Multi vitamin. Sometimes when travelling your diet can be compromised. By taking a multivitamin you can be sure to prevent some potential nutritional deficiencies.

Herbs to help

It is always helpful to have something on hand if you do start to feel unwell. A health food shop or pharmacy is not always available. Some suggestions to take include:

Echinacea is always a first choice for any infection in the body. One study Echinacea purpurea was found to prevent the common cold, to reduce the length of infection with the common cold and reduce post viral complications .

Elderberry has a beneficial effect by the stimulating immune response and preventing viral infection. It can be taken as liquid, capsules or lozenges as a defence against infection.

Olive leaf possesses antioxidant and antimicrobial activities making it a useful herb to take whilst travelling.

Build your immunity, reduce your stress, and choose a few specific supplements to take with you. Stay well and have a wonderful trip!

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/ Probiotics and immune health
2. https://www.ncbi.nlm.nih.gov/pubmed/11338315 A cohort study of stress and the common cold.
3. https://www.ncbi.nlm.nih.gov/pubmed/25118067 The Effect of Increasing Fruit and Vegetable Consumption on Overall Diet: A Systematic Review and Meta-analysis.
4. https://www.ncbi.nlm.nih.gov/pubmed/25225771 The Health Potential of Fruits and Vegetables Phytochemicals
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1360273/ Melaleuca alternifolia (Tea Tree) Oil: a Review of Antimicrobial and Other Medicinal Properties
6. https://www.researchgate.net/publication/12862012_Antimicrobial_activity_of_essential_oils_and_other_plant_extracts
7. https://en.wikipedia.org/wiki/Eucalyptus_oil
8. https://www.ncbi.nlm.nih.gov/pubmed/25872115 Is ginger beneficial for nausea and vomiting? An update of the literature.
9. https://www.ncbi.nlm.nih.gov/pubmed/22429343 A combination of high-dose vitamin C plus zinc for the common cold.
10. https://www.ncbi.nlm.nih.gov/pubmed/26633727 Echinacea purpurea: A Proprietary Extract of Echinacea purpurea Is Shown to be Safe and Effective in the Prevention of the Common Cold.
11. https://www.ncbi.nlm.nih.gov/pubmed/22972323 Anti-influenza virus effects of elderberry juice and its fractions.
12. https://www.ncbi.nlm.nih.gov/pubmed/20106659 Antioxidant and antimicrobial activities of individual and combined phenolics in Olea europaea leaf extract.