How To Avoid Getting Sick Before You Travel On A Plane and After Boarding Your Flight

You’ve spent the last six months planning your dream vacation. The anticipation, the excitement—it’s finally time to take off! But as you board the plane, you hear someone two rows back coughing and sneezing. Really? An hour into the flight, frustration sets in. Why aren’t there regulations to protect healthy travelers?

The good news is, you’re not helpless. With the right preparation, you can fortify your immune system and travel with confidence. So, how do you stay healthy while flying?

Start with Your Immune System

Your immune system is your best defense, and preparation is key. Here’s a powerful regimen to strengthen your immunity and boost your energy levels:

Essential Immune-Boosting Supplements:

  • Vitamin C (2,000–4,000 mg/day) – Antioxidant, boosts white blood cells, fights infections.
  • Vitamin D (2,000–4,000 IU/day) – Regulates immune cells and reduces inflammation.
  • Zinc (15–30 mg/day) – Enhances immune response and supports wound healing.
  • Selenium (400 mcg/day) – Antioxidant, supports immune cell function.
  • Multivitamin – Ensure it includes:
    • Vitamin A (1,125 mcg)
    • Vitamin B6 as P5P (100 mg)
    • Vitamin B12 as methylcobalamin (2.5 mcg)
    • Vitamin E (20 mg)
  • Airborne – A blend of vitamins, minerals, and herbs formulated to ward off colds. Take it before and during your trip.
  • IV Therapy (Myers Cocktail) – If available, this nutrient-rich IV can quickly boost immune strength and energy levels.

How These Nutrients Work

·       Vitamin C
One of the most researched nutrients, Vitamin C enhances white blood cell function (like lymphocytes and phagocytes), helping your body fight infections. It’s a powerful antioxidant that neutralizes damaging free radicals and regenerates other antioxidants like Vitamin E and glutathione. It also promotes antibody production to fight off viruses and bacteria.

·       Vitamin D
Vitamin D regulates immune cell activity—including macrophages, neutrophils, and natural killer (NK) cells—and modulates T and B cells, reducing harmful inflammation. It may even help with autoimmune conditions.

·       Zinc
This mineral plays a major role in immune defense. It supports neutrophils and macrophages (key players in engulfing and destroying pathogens) and boosts T and B cell function. Zinc also enhances NK cells, which are essential for eliminating infected or cancerous cells.

·       Selenium
Selenium, through its incorporation in selenoproteins, supports antioxidant defense and immune cell regulation. It helps activate NK cells, macrophages, and other key immune responders. A deficiency is often seen in people with weak immune function.

·       Vitamin A
Vitamin A supports the integrity of epithelial and mucosal barriers—your first line of defense against pathogens. It also boosts immune cell activity, including lymphocytes and NK cells.

·       Vitamin B6 (P5P)
Crucial for producing antibodies, neurotransmitters, red blood cells, and more. It supports metabolism and immune health, and a deficiency can lead to fatigue, immune dysfunction, and mood changes.

·       Vitamin B12 (Methylcobalamin)
Vital for red and white blood cell production, DNA synthesis, and nervous system health. It also helps lower homocysteine, a marker associated with inflammation and immune dysfunction.

·       Vitamin E
A potent antioxidant that reduces oxidative stress and enhances immune cell communication and T cell activity.

Additional Travel Tips

If you’re traveling internationally, consider adding:

  • Probiotics – Look for products with 5+ strains to support gut health and resilience against foreign bacteria.
  • Elderberry – Rich in antioxidants, it helps fight inflammation and infections.

Detox Support Before Travel

To optimize detoxification and immunity 1–2 weeks before your trip:

  • Walk 30 minutes daily – Boost circulation and lymphatic flow.
  • Hydrate – Drink 8 glasses of water daily to support kidney detox.
  • Rebound (light trampoline) – 5–15 minutes a day stimulates lymph flow.
  • Sweat in a sauna – Aids in skin detoxification.
  • Deep breathing exercises – 5–15 minutes daily to support lung detox.

Practical Travel Protection

  • Wear an N95 mask in the airport and on the plane.
  • Bring a portable air purifier for your hotel room.

About the Author 

Dr. Angel Rhoades PhD specializes in Orthomolecular Medicine & Orthomolecular Psychiatry.  Utilizing a Functional Medicine approach, she aims to identify nutritional deficiencies and underlying causation inhibiting optimal health.  For more natural, noninvasive health solutions, visit www.orthomolecularsolutions.com.

Posted in Health and Wellness, Travel Tips, Travel tips