How to Not Get Sick While Traveling: A Functional Medicine Guide

Feel like you get sick every time you travel? Headed off on a vacation or work trip and cannot bear the idea of being out for a few days because you caught something? 

 Whether you’re jetting off for a vacation or embarking on a business trip, staying healthy is key to enjoying your journey. As a functional medicine practitioner, I’ve crafted a science-backed guide to prevent getting sick while traveling. From boosting immunity to smart travel habits, these tips will keep you energized and illness-free, so you can focus on making unforgettable memories.

Before You Travel: Prep Your Body to Prevent Getting Sick

Pre-Travel Protocol: Start building your defenses 3-5 days before departure to prevent getting sick while traveling. A strong immune system is your best ally against travel-related illnesses.

• Boost Your Immunity: Take Vitamin C (500-1000mg twice daily) to enhance immune cell function and Zinc (15-30mg daily) for antiviral support.
• Strengthen Gut Health: Add a high-quality probiotic to strengthen your gut, which drives 70-80% of immune function and helps avoid traveler’s diarrhea.
• Prioritize Sleep: Aim for 7-9 hours of quality sleep nightly. Poor sleep weakens immunity, making it harder to prevent getting sick while traveling. Create a calming bedtime routine and limit screen time for better rest.

In Transit: Stay Healthy on Planes, Trains, and Cars

Crowded airports and dry airplane cabins can challenge your health. Follow these steps to learn how to not get sick while traveling in transit.

• Stay Hydrated: Drink 2-3 liters of water daily. Dry air dehydrates mucous membranes, weakening your immune defenses. Carry a reusable water bottle and sip frequently to prevent getting sick while traveling.
• Wear a Mask: In crowded spaces like flights or train stations, a well-fitted mask reduces exposure to airborne germs, a key step to prevent getting sick while traveling.
• Practice Hygiene: Use hand sanitizer (60%+ alcohol) before eating or after touching surfaces like tray tables. Avoid touching your face, a common entry point for germs. Clean your phone and screens often—they harbor bacteria.
• Protect Your Airways: Use a throat and nasal spray (like Biocidin or CoFixRX Povidone-Iodine) before and after flights to keep mucosa hydrated, supporting your efforts to prevent getting sick while traveling.

On Vacation: Maintain Wellness to Avoid Illness

Once you’ve arrived, keep your body resilient with habits that align with how to not get sick while traveling.

• Eat Clean 80% of the Time: Focus on cooked vegetables, lean proteins, and low-sugar foods for most meals. These reduce inflammation and support immunity, helping you prevent getting sick while traveling. Save treats for special moments.
• Wash Hands Frequently: More often than you think you need to. Handwashing before meals is critical in public spaces to prevent getting sick.
• Stay Active and Get Sunlight: Walk daily and get natural light, even on cloudy, rainy, or cold days. This regulates your circadian rhythm and boosts immunity.
• Rest Strategically: Overexertion suppresses immunity. Listen to your body and rest when needed to stay healthy.
• Stick to Your Supplements: Use a pill organizer to maintain your supplement routine, a key part of preventing sickness during travel.

Your Travel Kit Essentials: Pack Smart to Stay Healthy

A well-stocked travel kit is crucial to prevent getting sick while traveling. Here’s what to pack:

• Vitamin D3 (2000-5000 IU daily): Supports immune health, especially in low-sunlight destinations.
• NAC (600-900 mg) or Glutathione: These antioxidants protect lungs and detox pathways, countering travel-related stress.
• Electrolyte Packets: Maintain hydration in dry or hot climates with low-sugar options containing sodium, potassium, and magnesium.
• Melatonin (0.3-1 mg): Aids sleep during time zone changes and acts as an antioxidant, supporting how to not get sick while traveling.
• Magnesium (Glycinate or Citrate): Promotes relaxation, sleep, and bowel regularity.
• Biocidin Botanical Throat Spray: Soothes and protects the throat from pathogens.
• CoFixRX Povidone-Iodine Nasal Cleanse Spray: Clears nasal passages to reduce microbial load.

Conclusion

Knowing how to boost your immunity before and during travel is key to prevent catching a cold, flu, or virus. Prepare your body, stay vigilant in transit, and maintain healthy habits at your destination. By following these functional medicine tips—boosting immunity, staying hydrated, and packing a smart travel kit—you can prevent getting sick while traveling, enjoy your trip to the fullest, and help ensure you don’t get set back once home. For more wellness strategies, explore our blog and services here at Beyond Functional Medicine in Newport Beach, CA. Safe travels and stay healthy!