MY NUMBER 1 RECOMMENDATION TO LOSE WEIGHT: CLICK HERE
Travelers need to avoid a number of pathogens this winter, including “tripledemic” infections caused by Covid-19, influenza and RSV (respiratory syncytial virus).
But there are steps people can take to reduce their chances of getting the disease, say health experts in Spain SHA Wellness Clinic.
The key is to develop “a resilient immune system that can defend itself against attacks by viruses and bacteria,” said Dr. Vicente Mera, head of genomic medicine at SHA.
What to eat
“The most important thing is nutrition,” Mera said.
But a drastic diet is not necessary, he added. Instead, travelers can simply eat whole, plant-based foods that can help reduce inflammation, he said.
The fiber in plant-based foods also helps the gut microbiome “fight pathogens that enter or activate through the digestive tract,” he said.
Vicente Mera, Melanie Waxman and Philippa Harvey from the SHA Wellness Clinic in Alicante, Spain.
Source: SHA Wellness Clinic
Eating a nutrient-dense diet is a top recommendation from Melanie Waxman, integrative nutrition expert and nutrition coach at SHA Wellness Clinic.
That means eating “lots of vegetables, whole grains, fresh herbs, beans, sea vegetables, fruits, nuts, seeds and fermented foods,” she said.
What to pack on the plane
Waxman said passengers should a snack of alkaline food to combat the acidity usually caused by air travel. She recommended these easy-to-pack foods:
- Fried Crazy Snacks: “Great for travel as they are light and easy to carry in small packs. Nori is alkaline and provides a good source of vitamin C, as well as omega-3 fatty acids, protein and minerals.”
- Instant miso soup: “Contains all the essential amino acids…and returns beneficial probiotics to the gut…great for airplanes and hotel rooms, as you just need to add boiling water to the pouch.”
- Spirulina powder: “It’s packed with calcium and protein. It’s high in chlorophyll… especially helpful after hours spent in airplane cabins. The taste can be strong, so add it to a refreshing vegetable juice… [or take] like a capsule.”
- Plum Balls: “A wonderful companion as they are extremely alkaline, packed with minerals that help boost energy, aid digestion, boost immunity and improve liver function… the balls come in a container and are easy to pack into your carry-on bag.”
Fermented plum, called Japanese umeboshi, can be added to a cup of tea during the year. It’s “a very sour plum that’s been fermented for at least three years,” said Melanie Waxman of the SHA Wellness Clinic.
Tomography | A moment | Getty Images
Breakfast
Waxman recommends drinking one tablespoon of apple cider vinegar mixed with a glass of water before breakfast. Vinegar is “a powerful immune system booster … full of probiotics,” she said.
Oatmeal is a “wonderful” choice for breakfast topped with strawberries, chia seeds and flax seeds, she said.
“Oats actually help the body produce melatonin more naturally,” she said. “Oats contain amino acids, potassium, B vitamins, magnesium, and complex carbohydrates…the berries are high in vitamin C, and the seeds provide additional omega-3s and protein.”
Time lapse
To combat jet lag, Waxman recommends consuming more vitamin C.
He recommends eating sauerkraut, both before and after the flight. “Fermentation of cabbage results in a spike in vitamin C and antioxidant levels,” she said.
Fresh vegetable juice is also great for immunity and jet lag recovery, she said.
Enough sleep
Sleep and immunity are closely related, Mera said.
“Restful sleep boosts natural immunity,” he said, adding that poor quality or quantity of sleep increases the chance of getting sick.
People who average less than six hours of sleep per night or 40 hours per week are at “serious risk of disease,” he said.
Exercise – but don’t overdo it
Moderate exercise boosts the immune system, Mera said.
But “30 minutes a day is more than enough,” he said. “Long-term intense exercise can suppress the immune system.”
To avoid suppressing the immune system, travelers should not exercise to the point of exhaustion, said Dr. Vicente Mera, head of genomic medicine at SHA Wellness Clinic.
Westend61 | Westend61 | Getty Images
Examples of beneficial exercise include running, walking, swimming and cycling, he said.
Supplements, for some
Studies show that certain supplements, such as vitamin C, vitamin D, zinc, garlic, echinacea and green tea, can boost the body’s immune response, Mera said.
However, he said, they are not necessary for everyone.
“It just compensates for the nutrient deficiencies that usually occur when the diet is inadequate or when the immune system is very weakened,” he said.
Other recommendations
To boost the immune system, Waxman also suggests taking Epsom salt baths (“magnesium is easily absorbed through the skin”), using essential oils (“especially lavender, eucalyptus, or tree oil”), drinking plenty of water, and cutting back on alcohol, caffeine, and sugar.
Mera added that relieving stress and anxiety is critical to immune system health. He recommends meditation, yoga, tai chi and mindfulness for better emotional control.
Philippa Harvey, head of traditional Chinese medicine at the SHA, said travelers should start taking steps to boost their immune system about a week before travel.
“In TCM, when someone is healthy and happy, we say they have good chi, which is pronounced ‘chee,'” she said.
He recommends eating seasonal food, especially garlic and ginger in autumn and winter.
He also recommends exercise and acupressure to maintain health.
“Before leaving, the simplest solution is a nice brisk walk in the fresh air,” she said.
.
MY NUMBER 1 RECOMMENDATION TO LOSE WEIGHT: CLICK HERE
Source