Commuting to work or other places is one of the most common and necessary activities we perform daily around the world to earn a living. There are many modes of transportation, such as buses, cars, subways, motorcycles, and bicycles, and they all have one thing in common: germs. The time spent commuting can increase our exposure to various germs and viruses, weakening our immunity boosting. However, you can take care of your health by incorporating some healthy habits and mindful practices into your daily commute. Below are some practical and effective tips for maintaining a healthy immunity boosting during your daily travels.
Understanding immunity
Before delving into tips and recommendations, it’s important to understand what immunity boosting is and why it’s crucial to the human body. Immunity is most often described as a shield and a protective mechanism of our body against various serious diseases and infections. Multiple organs, cells, and tissues work together to provide the protection our body needs. A strong resistant system can fight off harmful pathogens and microorganisms.
Commuting and its impact on our immunity
Commuting to work involves spending time in crowded places and close contact with other people on packed public transport, which is a significant source of exposure to various germs. The stress and anxiety associated with endless traffic jams and irregular schedules are among the main reasons for a weakened immunity boosting. Stress can suppress immune function, directly affecting the body and making it more susceptible to illness. Therefore, it is vital to implement strategies to strengthen immunity against upper respiratory tract infections during daily commutes.
Tips to boost your immunity while commuting
Good hygiene is the key
The first line of defence against infections is practising good hygiene.
Regular handwashing: Wash your needles with soap and water for at least 20 seconds. If you don’t have access to soap and water, carry an alcohol-based hand sanitiser with at least 60% alcohol.
Avoid touching your face: We all have a habit of touching our faces, and this can be a significant source of infection, as our hands often come into contact with surfaces where germs accumulate. Avoid moving your face, especially your eyes, nose, and mouth, to reduce the risk of contracting illnesses like the common cold or flu.
Keep your devices clean: Your electronic devices, such as smartphones, tablets, and laptops, are breeding grounds for germs. Regularly use a device disinfectant to clean them and avoid contracting illnesses like the flu.
Stay hydrated
Dehydration directly affects the immune system, weakening it and increasing its susceptibility to infections. Always carry a reusable glass water bottle and take small sips frequently while travelling. In addition to water, you can also drink herbal teas and natural fruit liquids to maintain hydration.
Eat a balanced diet
The most important and necessary way to strengthen your immune system is through a balanced diet, as nutrition is fundamental to the proper functioning of the body.
A balanced diet rich in immune-boosting substances: Some foods are extremely rich in vitamins and minerals, such as vitamin C, vitamin D, and antioxidants. For example, fruits like oranges, berries, and kiwi; vegetables like spinach, kale, and broccoli; and nuts and seeds are rich in all the essential nutrients you need to strengthen your immune system.
Essential probiotics: Try to consume fermented foods rich in probiotics, such as yoghurt and kimchi. These foods are very beneficial for maintaining healthy gut flora. We all know how vital gut health is. It also helps maintain a strong immune system.
Avoid fast food: It has a severe negative impact on your immune system because it contains a lot of sugar and other harmful substances. It can negatively affect your body and weaken your immune system. Opt for healthier opportunities such as fruits or nuts instead.
Get enough sleep
Adequate sleep is crucial for preserving a healthy immune system. Lack of sleep can weaken the body’s defences, making you more susceptible to the flu and other illnesses. Aim for at least 7-8 hours of sleep every night. Long commutes can cause fatigue, so it’s essential to give your body enough rest. Organise your time to ensure you get enough sleep and give your body the rest it needs to maintain a strong immune system.
Manage stress
Did you know that strain can weaken your immune system? Yes, it affects your body’s defences. Incorporate stress-reducing exercises into your daily routine.
Try breathing exercises: To reduce stress and calm your mind, practice deep breathing to lower stress levels.
Meditation: One of the most effective ways to cope with stress. Try meditating three times a week to stay stress-free.
Physical exercise: Going to the gym or employed out can be a great way to relieve stress and strengthen your immune system. You can also exercise at home to keep your defences in good shape.
Wear a mask
To protect yourself from airborne pathogens, wear a mask when outside your home, especially in crowded indoor spaces. Try to find a mask that fits well and is comfortable, as you will have to wear it throughout your trip. Wearing a mask is a good practice that helps decrease the spread of germs that cause colds and sore throats, and also protects those around you.
Boost your immune system with natural supplements.
If your diet absences specific nutrients, consider taking natural supplements to strengthen your immunity boosting system, especially to help protect against colds and throat infections.
Necessary intake of vitamins C and D: Some vitamins are crucial for upholding a strong immune system, such as vitamin C, which is abundant in citrus fruits and vegetables. Vitamin D is obtained from sunlight.
Zinc intake: Consume meat, fish, and seeds to ensure adequate zinc intake, as it is essential for proper body function.
Natural supplements: Certain natural supplements strengthen the immune system. You can carry one of these supplements in your purse or backpack to help protect you from flu symptoms while travelling. Some people even prefer to suck on cough drops on public transport, such as the subway or bus, to help relieve flu symptoms and strengthen the respiratory system’s immune system.
Don’t share personal items.
We know that sharing is essential, but certain items shouldn’t be shared with others, such as water bottles, headphones, or cutlery, as they can be significant sources of germ transmission, potentially leading to throat infections, coughs, or colds.
Protect yourself from infections when using public transport by following all the recommendations. Commuting to work or school shouldn’t be risky; make it pleasant and stay safe, immunity boosting.