Tips for Healthy Traveling

Year-end has been a peak season for travelling for Malaysian due to the school holidays. The traveling rate has increased drastically after the pandemic, it has been called “post-Covid travel boom”. Travelling is a good way to release stress and explore different cultures, however, it also exposes us to various environments and potential source that could challenge our immune system. Strengthening your body's defences is key to enjoying a healthy and vibrant journey. Here are some effective strategies to boost your immunity during travelling.

Eat a Balanced Diet:

While traveling, trying good food is definitely one of the important parts of the journey. However, your diet may not always cover all nutritional needs. Therefore, while trying delicious food and snacks, you can also focus on nutrient-dense foods rich in vitamins and minerals, such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These provide the building blocks for a robust immune system.

Stay Hydrated:

If you are not getting enough water during your trip, you might experience dehydration which can weaken your immune response. Therefore, you should always drink 1500 to 2000ml water everyday, especially in dry or hot climates.

Prioritize Sleep Quality:

Overpacking your itinerary could lead to lacking of sleep, on top of that, changing of time zones might lead to jetlag which can lead to insomnia. Some people might be overly excited which can also affect the quality of sleep. Quality sleep is essential for a strong immune system, adult should get 7 to 9 hours while kids should get 9 to 11 hours of sleep per day.

Practice Good Hygiene:

Wash your hands frequently to remove gems and prevent infections. Carry hand sanitizer for times when handwashing isn't feasible. Avoid touching your face to prevent the transfer of germs.

Adaptation to Environment

Be prepared for changes in weather. Dress in layers to accommodate temperature variations and protect yourself from extreme conditions to prevent cold or other health conditions.

Be Mindful of Food and Water:

Consume safe and clean food and water to prevent gastrointestinal issues. Unhygienic food or beverage could contain bacteria which can lead to diarrhoea, and having diarrhoea during the trip could totally affect the overall experience.

Consider Supplements:

Having cold or other illness is very common during travelling as we are exposed to various environment, people and object which could contains bacteria and viruses. You can consider supplementing yourself with probiotics or antioxidants to support your immune and gut health.

Chevin nutritionist Ke Qi:

Prioritizing your health and immune system while traveling is an investment in a vibrant and fulfilling journey. By complying to the tips, you can fortify your immune system and fully embrace the wonders of your travel experiences. Traveling with a strong immune system not only enhances your enjoyment but also ensures a healthier and more enriching adventure.

Nutritionist Lau Ke Qi

  • Taylor's University
  • Bachelor of Food Science and Nutrition
  • Master degree in Nutrition University Putra Malaysia
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