It’s September, nearly the end of summer, and I’m sure many of you have enjoyed some well-earned time off with some glorious sun in some beautiful places.
Even if you just had some time off and have stayed in blighty, some of you may have been ill during your break. You may even have wondered why. I know I’ve been on holidays and become ill with colds or flus in the middle of summer and wondered what on earth is going on. You’re off work, no stress, beautiful sun (hopefully) and yet something still brings you down. What you are about to learn, not only applies to holidays and trips in summer, but any time you might take a break; Christmas holidays, Easter, after big events such as weddings.
So I’m here to tell you why you might get ill when you take these breaks and what you can do about it, to avoid it happening in future.
Exposure to Germs
The first reason you might instantly think of is going on a plane, or train, or generally being surrounded by lots of other people. One of the primary reasons people fall ill when traveling is exposure to new germs. Our immune systems are accustomed to the bacteria and viruses in our local environment, where we’ve built up some level of tolerance and immunity over time. However, when we travel to a new place, we encounter unfamiliar bugs that our bodies may not be equipped to handle.
Flying abroad, in a tin can full of people coughing and sneezing, in particular, can be a hotspot for germ exposure. Crowded airports and planes are environments where people from various regions and backgrounds converge, increasing the chances of coming into contact with new germs. Close quarters, shared air, and frequent contact with surfaces that many others have touched make it easy for germs to spread.
The Impact of Stress and Hormones
Something few people realize is how much of an impact stress has on us. Stress is another major factor that can contribute to getting sick whilst traveling. The process of planning a trip, packing, navigating airports, and adjusting to new time zones can be stressful. But even at work, the build up to a holiday, needing to get everything sorted and ticked off before you go can be a real hassle for people. Stress triggers the release of adrenaline, a hormone that, in short bursts, can be beneficial. But with prolonged periods of stress, cortisol is released which can weaken the immune system. So whilst we live in this geared up, stressed state in the run up to a break, our body is on edge and managing any issues that may arise. When we stop suddenly and start to relax, and those stress hormones drop, the hormonal changes can lead to increased inflammatory processes, causing ill health and making us more susceptible to illness. This is known as the “Let-down effect”
Changes to Routines
Travelling also disrupts our normal routines, including sleep patterns, diet, and exercise. These disruptions can lead to hormonal imbalances, further compromising our immune defenses. The excitement or anxiety of being in a new environment can lead to poor sleep (especially if you don’t take your orthopaedic pillows with you), which is critical for maintaining a healthy immune system. And I don’t know about you, but when I go on holiday, I definitely partake in a few more beers and cocktails than I would otherwise be used to at home. I drink more, I eat more and I do less. All these actions can contribute to changes with our immune system and again cause a decrease in our ability to remain healthy.
Preventative Measures to Stay Healthy
The good news is that there are several steps you can take before your trip to reduce the likelihood of falling ill while abroad:
1. Strengthen Your Immune System
In the weeks leading up to your trip, focus on boosting your immune system. Eat a good diet rich in fruits and vegetables, get regular exercise, and ensure you’re getting enough sleep. Consider taking supplements with vitamin C and zinc, known for their immune-boosting properties, but also make sure you take vitamin D too. 60% of brits are deficient in vitamin D at the END of summer, despite the common belief that if it’s sunny we are making vitamin D.
2. Stay Hydrated and Well-Rested
Dehydration and fatigue can weaken your immune defences. Make sure to drink plenty of water, especially during your flight/travels, and try to maintain a regular sleep schedule as much as possible. Make sure you get 8 hours in the lead up to your break, no matter how much work you have to get done. If you’re traveling across time zones, gradually adjust your sleep pattern a few days before departure.
3. Manage Stress
Find ways to manage stress before and during your trip. Techniques like deep breathing, meditation, or even just taking time to relax and enjoy your surroundings can help keep stress levels in check. The calmer you are, the better your immune system will function. With work, plan 2-4 weeks before your holiday to make sure all your projects and workload gets completed/passed over in plenty of time.
4. Consider Probiotics
Some travellers find that taking probiotics before and during their trip helps maintain gut health, which is closely linked to overall immune function. Probiotics can be found in supplements or in foods like yogurt and fermented products (kimchi/sauerkraut/kefir), or Bio-Kult is a great capsular supplement.
Conclusion
While there’s no guaranteed way to avoid getting sick when traveling abroad, understanding the reasons behind it can help you take proactive steps to protect yourself. By strengthening your immune system and managing stress, you can reduce your chances of illness and make the most of your trip. After all, the only things you should bring back from your travels are wonderful memories—not colds or flus!
Dr Mark Fairclough MChiro, DC