Staying healthy on the go

As we approach warmer months after rainy and cold winter, booking holidays becomes irresistible. After all, we all need a well-deserved break from our busy modern life to recharge our batteries, destress and boost our vitamin D levels. Yet, picture this… you finally arrive at your dream destination only to find yourself unable to fully enjoy the sunshine due to jet lag or other travel – related symptoms. It is a scenario none of us want to experience, hence why it’s so crucial to adopt a proactive approach to boost your immune system and stay in top condition. This approach will vary, depending on the destination and your health overall. For instance, if you're travelling to a sunny destination, protecting your skin from harmful UV rays is essential. Long flights can mess up our internal clock and lead to fatigue upon arrival. In turn, if you travel to regions with poor sanitation, you need to take extra precautions to avoid food or water poisoning. Read our blog to find out how you can support your individual needs to ensure a safe and healthy journey.

The immune system is your body’s defence mechanism, but it needs to be trained and supported to work optimally. Immunity can be affected by many factors. Lack of essential nutrients such as vitamin C, zinc, vitamin A, vitamin D, and many others. A lack of antioxidant-containing foods (fruit, vegetables) helps to prevent damage in the body. Stress and our lifestyle choices can have a huge impact, reducing immunity and driving an excessive response.  The integrity of our skin, lungs, and gut barrier is essential for protection, as are the live bacteria that live in our gut and on our skin. Before going on vacation, take time to wind down and proritise quality sleep ensuring you are well rested and refreshed. Incorporate some stress- management techniques such as breathing, yoga, meditation, or spend some time in nature to calm and relax your body and mind. Start focusing on your microbiome by introducing live bacteria through supplements and fermented foods, and fuel them with a rainbow diet rich in a variety of colourful fruits and vegetables. Hydration is also key, so make sure to drink plenty of water to keep your body functioning properly. 

Immune system – our frontline defence

Focus on incorporating immune-supporting nutrients into your diet. Key foods include vitamin C-rich fruits like oranges and strawberries, along with zinc-rich foods like nuts and seeds. Additionally, consider supplementing with immune-boosting vitamins and minerals to provide extra support. 

Traveller’s Tummy

Prioritising fibre-rich foods like whole grains, fruits, and vegetables to support regular bowel movements and promote gut health is essential. However, our diet might be restricted when travelling. Thus, it is worth considering incorporating extra live bacteria supplements, reducing the risk of digestive discomfort while on the go. Live bacteria can also support your digestive system if you get poorly from consuming water or foods contaminated with harmful bacteria, viruses or toxins. Food poisoning is every traveller’s nightmare. Live bacteria support our digestive health and have antimicrobial properties to combat harmful pathogens. Bacteria compete with pathogens for space and resources in the gut, making it more difficult to establish infection. They can strengthen the integrity of the gut barrier, reducing the risk of harmful substances crossing into the bloodstream and causing illness. Moreover, they support the immune system regulating its response to pathogens.

Additional tips for minimising food poisoning 

• Start supplementing with live bacteria about 2 weeks before your travel.
• Continue taking live bacteria while travelling, especially if you travel to areas with poor sanitation.
• Drink electrolyte-rich beverages like coconut water or sports drinks or take a few sachets of ready electrolytes with you. Electrolytes are essential minerals that play a crucial role in maintaining proper hydration and electrolyte balance. When you're travelling, especially in hot climates, electrolyte loss through sweat can increase, putting you at risk of dehydration. Your body also loses electrolytes when you experience diarrhoea, whether due to food poisoning or other causes. Thus, replenishing these electrolytes is essential to support your body's recovery process.
• Wash your hands frequently with soap and water, especially before eating or handling food.
• Choose fresh foods and avoid eating raw or undercooked meats or seafood.
• Opt for bottled or boiled water to prevent waterborne illnesses or take a water filter.

Even if you don’t get food poisoning, travel often involves trying new foods and cuisines, which can sometimes challenge your digestive system and disrupt your usual eating habits and routines. Digestive enzymes can reduce the risk of digestive discomfort such as bloating, gas, or indigestion and enhance nutrients absorption by breaking down food particles into smaller, more absorbable components.

Sun-ready skin

As well as practising safe sun exposure (staying in the shade at peak times for longer periods, wearing clothing to cover up and using SPF), there are a few things we can do internally to help our skin's defences! Excessive exposure to UV radiations generates reactive oxygen species (ROS) which can damage DNA and promote cell death. Antioxidants such as beta carotene, lycopene, green tea & vitamin C – all of them help to neutralise ROS and suppress inflammation caused by UV exposure. 

Omega-3 may help to protect against UVB-induced skin damage.. Both omega-3 and omega-6 are important for healthy skin cell development & support a healthy skin barrier.

Supporting jet lag and your body’s internal clock

Jet lag can mess up our travel plans, but there are steps you can take to minimise its impact and support your body's natural circadian rhythm. Prioritise exposure to natural light upon arrival at your destination to help reset your internal clock. Stay hydrated, move your body, and be patient with yourself as you acclimate to your new surroundings.

Traveling, while exciting, can also be stressful, especially for those prone to anxiety. Certain calming nutrients such as magnesium, l-theanine and botanicals can support your nervous system, sleep and promote a sense of calmness and relaxation during your travel.