Summer is a time for going on fun-filled family vacations- there’s no time for getting sick! Yet this summer, an outbreak of norovirus in Northern California proves otherwise. While we usually associate the winter months with illnesses like norovirus, it is quite possible to pick up bugs like this at any time of the year. Whether you are planning a visit to Iceland or staying in the states, follow these tips on how to stay healthy during vacation and what to have on hand in case illness strikes!
Booking: Wait what does booking have to do with staying healthy? More than you think. The type of holiday you plan is a great determining factor in your chances to pick up a bug. Cruise ships for example are notorious for spreading illnesses because thousands of people are sharing the same tight corridors every day. Cheap hotels and airlines often cut corners with cleanliness and food hygiene, which increases your risk of catching something. Instead, try to keep it safe with a more curated experience at reputable locations. The agency difference when it comes to booking a vacation to a reputable and uncrowded vacation spot could also be the difference between picking up a sickness or not.
Hand washing: This is something that we should all be accustomed to doing but unfortunately, doing it correctly often falls by the way-side. Many viruses and bacteria are spread by touching something that is infected and then touching our face (especially the mouth, eyes, and nose), which introduces the pathogen into our system. To ensure this doesn’t happen to you, wash your hands properly (and often) with this technique:
- Rinse hands under warm water. Turn the water off and lather up your hands with soap.
- Scrub your hands, in between your fingers, under your fingernails, and up to your wrists for at least 20 seconds (sing the Happy Birthday Song twice through!)
- Rinse with warm water and dry with a towel or air dry, turning the sink off with your elbow or using a paper towel.
Diet: Seriously, you’re going to talk about diet? We’re on vacation! Yes, yes, we know, but diet is an important part of keeping our immune systems up to par, and even a vacation doesn’t warrant complete diet destruction. Try to limit sugary drinks and foods as well as alcohol, all of which tend to suppress the immune system. Aim for no more than 2 alcoholic drinks per day for women and 3 for men and stick to well under 100 g of added sugar, which was the amount that was studied and shown to cause a decrease in the phagocytic activity of immune cells. Instead, eat plenty of fruits and vegetables (just make sure you wash them well first depending on where you got them!) to increase your micronutrient intake, which will boost your immune system.
Sleep: Yes, you’re on vacation, so go ahead and stay up late but make sure you sleep in long enough to get those 7 to 9 hours of sleep. Not getting enough sleep depresses immune function, making it more likely that you’ll get sick when exposed to a pathogen.
Exercise: Even on vacation, some light exercise is a great idea! Go for a hike, a 30 minute stroll along the beach, or do a quick weight sweat sesh in the hotel gym. If you go on holiday to somewhere like South Carolina, where the views are such an amazing spectacle then you could blend your exercise into your vacation activities. Going cycling across the coastline, by using a hilton head rental, helps you to get your exercise in and also, enjoy everything the place has to offer. Exercise is really important because moderate exercise gives your immune system a boost. How you may ask? Well, researchers aren’t 100% sure, but it may have to do with the variety of positive effects that exercise has on our bodies, such as decreasing the release of stress hormones and increasing both circulation and body temperature.
Shoot, I got sick, now what? Immune Support Basics:
If you end up getting sick on vacation, here are some immune boosting products that are helpful to have on hand to help you fight off that bug sooner and get back to enjoying your vacation.
- Micro-Nutrient Support: Selenium and zinc are both very important in immune function. At the first signs of sickness, try increasing both either through supplementation or food. However, be aware that taking zinc on an empty stomach may lead to nausea. If supplementing, take no more than 100mg of zinc daily for no longer than 1 week, which may lead to adverse side effects and avoid taking zinc at the same time as calcium, iron, and magnesium, as these minerals compete for absorption.
- Viral Infections: One of our favorite anti-viral herbs is sambucus nigra, or elderberry, which not only helps to decrease the duration of flu symptoms but tastes amazing, too! Take the directed amount on the label 3 to 4 times daily in acute sickness.
- Electrolytes: Making sure your electrolytes are balanced is especially important if your stomach bug includes diarrhea or increased sweating. Hydrate often (aiming for at least 64 oz of water) and add in electrolytes several times per day in the form of fresh fruit (especially papaya, watermelon, pineapple, bananas, dates, and coconuts) or keep bottles of coconut water or electrolyte tablets on hand.
- Bacterial Infections: Berberine, or hydrastis canadensis, is not only anti-microbial but is anti-inflammatory and anti-diarrheal as well. It is often combined with other immune enhancing herbs such as echinacea. Use as directed on product label, 3 to 4 times daily.
We hope that with these tips you’ll avoid getting sick completely on your summer vacation, but have those Immune Support Basics packed and ready just in case! Happy Vacationing, friends!
-Written by Dr. Blaire Maliwat, ND, LAc, RDN
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