How to Boost Your Immune System: 4 Holiday Travel Tips

If you’re one of the 55 million people who travel for Thanksgiving, you know that getting sick on a plane or public transportation is more likely than not.¹ 

Fortunately, there are plenty of ways to support your immune system during the fall and winter months to ensure your holiday travel plans are spent sniffle-free. 

How to Boost Your Immune System Naturally

First things first, let’s note that the term “boosting your immune system” isn’t entirely accurate. You don’t want your immune system to be too elevated or hyperactive (that can lead to autoimmune diseases), but you don’t want an underperforming or weak immune system, either. 

Instead, we want a balanced immune response (sort of like Goldilocks—we want it juuust right), which can be supported with a healthy diet, low stress, moderate exercise, good sleep, and certain supplements. 

Let’s take a closer look at some of the natural ways to support a healthy and balanced immune system. 

Supporting Immune System Health With Diet

Eating healthy foods packed with nutrients is one of the best ways to support your immune system, providing it with the vitamins, minerals, and antioxidants needed to function properly. 

Some healthy foods that are linked to immune system functioning include:

• Garlic: People have been using garlic to support health for thousands of years, including immune system health. Garlic contains a potent antioxidant called allicin, which has been studied for its immunomodulatory, antioxidant, and anti-inflammatory effects.² Research suggests garlic extracts may help fight colds and the flu, including reducing your risk or severity of illness.³ 
• Citrus: Most people associate vitamin C with immune health, and citrus fruits are some of the best foods to get this micronutrient. The RDA (Recommended Dietary Allowance) for vitamin C is 75-90mg per day, depending on age and sex, and a large orange contains 98mg of vitamin C.
• Bell peppers: Unbeknownst to many, bell peppers have more vitamin C than oranges. A 100-gram serving (3.5oz) of red bell pepper contains 142mg of vitamin C, while yellow and green bell peppers provide 139mg and 100mg, respectively. 
• Broccoli: Broccoli is another hidden vitamin C-rich gem, providing 81mg per cup. As a member of the cruciferous vegetable family, broccoli also contains vital antioxidants and phytochemicals like sulforaphane, which has been shown to support immune health by triggering cellular defense mechanisms.⁴ In immune cells like monocytes and macrophages, sulforaphane also inhibits pro-inflammatory cytokines and activates antioxidant enzymes. 
• Fatty fish: Omega-3 fatty acids are lipids that incorporate into the cellular membrane of all immune cells, providing anti-inflammatory action and resolving inflammation after acute injuries or pathogen invasions.⁵ Fatty or oily fish are excellent sources of omega-3s, including salmon, anchovies, sardines, and mackerel. 
• Berries: Berries are rich in antioxidant compounds called anthocyanins, which support immune system health by protecting cells from oxidative damage, promoting anti-inflammatory activity, and influencing immune cell activation and growth, including lymphocytes, macrophages, and dendritic cells.⁶
• Ginger: The main bioactive compound of ginger is called gingerol, a strong antioxidant with anti-inflammatory activity. Fresh ginger has antiviral and antibacterial properties that can fight off illness.⁷ 
• Dark leafy greens: Dark green leafy vegetables, especially spinach and kale, are high in beta-carotene—a carotenoid antioxidant that is a precursor to vitamin A. Carotenoids and vitamin A are essential for immune health, as they strengthen the mucosa of the respiratory and digestive tracts.⁸ As a physical barrier, mucosa is the body’s defense system against pathogens—the sticky substances physically prevent bacteria or pathogens from making their way into the body. Dark leafy greens also contain vitamin C and selenium, which support a healthy and strong immune system.
• Fermented foods: Our gut microbiomes are vital components of our immune system, and fermented foods like yogurt, kefir, sauerkraut, and kimchi are some of the top foods to support these beneficial bacteria. 
• Protein: We need adequate protein to support healthy immune function. As the building blocks for proteins, amino acids are essential for creating immune proteins, including cytokines and antibodies that mount or modulate immune responses.⁹ 

Supporting Immune Health With Lifestyle

In addition to eating a healthy and balanced diet, your lifestyle can impact how well (or poorly) your immune system works. Poor sleep, chronic stress, inactivity, smoking, alcohol consumption, and excess body weight can all contribute to getting sick more often. 

To support your immune system with lifestyle changes, try to:

• Maintain a healthy body weight
• Quit smoking
• Minimize or avoid alcohol consumption 
• Get 7 to 9 hours of high-quality sleep per night 
• Exercise regularly with moderate physical activity (both aerobic and strength training)
• Manage or minimize stress with deep breathing exercises, yoga, meditation, exercise, therapy, journaling, or another outlet you enjoy

Supporting Immune Health With Supplements

Several vitamins, minerals, herbs, and bioactive compounds have been studied for their role in supporting immune cell health, reducing the risk of getting sick, or shortening illness length. 

• Vitamin C: In addition to eating vitamin C-rich foods (don’t skip out on this!), some research shows that vitamin C supplements can prevent or shorten illnesses like the common cold. However, this is not always the case, and vitamin C supplements may only work if you are low in vitamin C or are experiencing physical stress on the body.¹⁰
• Zinc: Zinc is a mineral required for the proper development and functioning of several immune cells, such as neutrophils, natural killer cells, macrophages, and T-lymphocytes.¹¹ Zinc promotes antioxidant enzymes and maintains the integrity of the mucous membranes, a first-line defense and physical barrier against pathogens entering the digestive or respiratory tract. 
• Elderberry: Both the berries and flowers of the elderberry plant have been used to stave off illness or infection in herbal medicine for centuries. According to a systematic review, elderberry was found to be safe and effective for reducing the severity and duration of influenza and the common cold, and it was not associated with severe adverse effects.¹²
• Probiotics: A healthy gut microbiome is necessary for a healthy immune system. Although fermented foods are the best way to support a thriving and diverse microbiome, many people do not eat enough of them, making supplemental probiotics a beneficial option for a healthy immune system.¹³ 
• Functional mushrooms: Some functional or medicinal mushrooms have been shown to support immune function, including chaga, reishi, and turkey tail, by promoting the formation and activity of various white blood cells. For example, turkey tail increases the activity of natural killer cells, helper cells, and total neutrophil and leukocyte counts.¹⁴
• Glutathione: Glutathione is a crucial antioxidant that supports cellular and immune system health by reducing oxidative stress and regenerating other antioxidants. Research shows that glutathione enhances lymphocyte (white blood cell) growth and increases the ability of natural killer cells to kill infected or pathogenic cells.¹⁵
• Vitamin D: Vitamin D plays an essential role in both innate and adaptive immune responses.¹⁶ Vitamin D has been shown to enhance the production of antimicrobial compounds, increase defensive immune cells, and strengthen the physical barrier function of epithelial cells. It also helps to reduce the activity of pro-inflammatory cytokines.
• Astragalus: Astragalus is a Chinese herb (also known as Huang Qi in Traditional Chinese Medicine) that is known for its immunomodulating effects, including increasing the production of white blood cells, stimulating the release of helpful cytokines, and mediating immunoglobulin secretion.¹⁷

How to Avoid Getting Sick While Traveling

Okay, so you’ve been priming your immune system to be healthy and balanced with a healthy diet and lifestyle—but what about when it actually comes to the travel day? How do you avoid getting sick?

Many of these are common-sense tips, but they’re worth repeating: 

• Get enough sleep the night before. A lack of sleep can increase your risk of getting sick during travel.¹⁸  
• Hydrate plentifully the day before and during your travel day.
• Wash your hands frequently! You know the drill—regular handwashing can help to reduce the risk of infections and remove germs. If soap and water are not available, use hand sanitizer. 
• Avoid touching your eyes, nose, or mouth, especially if your hands are unwashed.
• Use disinfecting wipes on your tray table, seatbelts, or other surfaces. 
• Whenever possible, stay farther away from people who are sick. 

Healthy Immune System FAQs