How to build up your immune system before your trip

I'm sure everyone agrees: getting sick on the road isn't fun.

That's why, for a better chance at staying well during long-haul transits and shifting time zones, it's a good idea to build up your immune system before you head away.

Our immune systems defend our bodies against infection – identifying viruses, bacteria or parasites that aren’t supposed to be there, then booting them out. Our immune systems also keeps a record of every germ they’ve ever battled, so that if that germ enters your body again, it can be recognised and destroyed more easily. When our immune systems are weakened, germs can invade our bodies more easily, making us unwell.   

Below, we’ve collated a series of tips to help you optimise your immune system before you travel.

And remember: If you get sick on your next trip and you're travelling with Freely, you can reach our 24-hour medical team via the Freely app or over the phone – whether for guidance on a hospital visit or to access telehealth (with e-script capabilities in over 70 countries in dozens of languages).

1. Eat healthy

When it comes to maintaining your immune function, vitamins A, D, E, B6 and B12 – along with minerals like iron and zinc – are super important.

We already know that we are what we eat, so the best way to get these nutrients is through your diet.

Consume a solid variety of lean protein sources: chicken, fish red meat, tofu and legumes, as well as plenty of colourful vegetables and fruit.

‍‍2. Take vitamin C

Vitamin C can help reduce the duration of a cold – and maybe even the severity of symptoms, though more research needs to be done in this area.

Eat lots of green leafy vegetables, along with fruits like oranges, strawberries and kiwi – especially whe you feel a cold starting to take hold.

3. Get active

Your immune system gets a good boost from physical activity and active people who come down with a virus actually tend to have less symptoms.

Moreover, it’s been shown that people who are physically active and healthier can usually fight infections more easily.

Do note, however, that prolonged and intense exercise can actually suppress your immune system – so don’t overdo it! Australia’s national guidelines recommend 30 minutes of moderate-intensity exercise at least five times every week: so go for a stroll, do some gardening or join a local gym class.