A nutritionist shares the best snacks to bring on a plane to boost your immune system

Travelers are at risk of getting infections caused by Covid-19, flu andRSV.

Health specialists say there are steps people can take to reduce their risk of getting sick.

Vicente Mera is the head of genomic medicine at SHA.

Nutrition is the most important thing.

He said that drastic diet isn't needed. Travelers can eat whole, plant-based foods which can help decrease inflammation.

He said that fiber in plant-based foods can help fight diseases in the gut.

Dr. Vicente Mera, Melanie Waxman and Philippa Harvey of SHA Wellness Clinic in Alicante, Spain.

Melanie Waxman, an eating coach and nutrition specialist at SHA, recommends eating a diet that is rich in vitamins and minerals.

She said to eat a lot of vegetables, whole grains, fresh herbs, beans, sea vegetables, fruits, nuts, seeds and ferment foods.

There is something to pack on a plane.

Travelers should snack on alkaline foods to combat acidity caused by air travel, according to Waxman. These easy- to-pack foods were recommended by her.

• Toasted nori snacks: ”Great for travelling 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 restores beneficial probiotics to the intestines … great for flights and in hotel rooms as you only need to add boiling water to the sachet.”
• Spirulina powder: “Packed with calcium and protein. It has a high chlorophyll content … is especially beneficial after spending hours in airplane cabins. The flavor can be strong so add it to a refreshing vegetable juice … [or take] as a capsule.”  
• Plum balls: “A wonderful travel companion, as they are extremely alkaline, full of minerals that help increase energy, aid digestion, boost immunity and improve liver functions … the balls come in a container and are easy to pack in a cabin bag.”

A fermented plum, called umeboshi in Japanese, can be added to a cup of tea on a flight. It is a “very sour plum that has been fermented for at least three years,” said SHA Wellness Clinic’s Melanie Waxman.

There is a breakfast.

A glass of water and a small amount of apple cider vinegar are recommended by Waxman. She said that the Vinegar is a powerful immune booster.

Oatmeal topped with berries, chia seeds and flax seeds is a wonderful choice for breakfast.

She said that oats help the body make melatonin. Oats and berries have a lot of vitamins and minerals.

The jet lag is caused by the fact that we are in a foreign land.

Waxman suggests taking more vitamins to fight jet lag.

sauerkraut can be eaten before and after flying. She said that fermenting cabbage causes the vitamins to go up in value.

She said fresh vegetable juice is good for recovery from jet lag.

The link between sleep and immunity is very important.

Poor quality of sleep can increase the chances of falling sick.

He said that people with less than six hours of sleep a night have a serious risk of illness.

The immune system is strengthened by moderate exercise.

30 minutes a day is more than enough. The immune system can be suppressed.

To avoid suppressing the immune system, travelers shouldn’t exercise to the point of exhaustion, said Dr. Vicente Mera, head of genomic medicine at SHA Wellness Clinic.

He said that there are examples of beneficial exercise.

Some supplements may strengthen the body's immune response, according to studies.

He said that they're not needed for everyone.

He said that it only compensates for the deficiency of vitamins when the immune system is depressed.

In order to strengthen the immune system, Waxman suggests using essential oils, drinking plenty of water and cutting back on alcohol, caffeine and sugar.

Stress and anxiety are important to immune health. He suggests yoga, tai chi, and meditation to deal with emotions.

Philippa Harvey said travelers should strengthen their immune systems about a week before they travel.

She said that when someone is healthy and happy, they have good chi.

She says to eat garlic and ginger in the fall and winter.

She says to stay healthy by exercising and using acupoints.

She said a brisk walk in fresh air is the easiest solution.