Avoid getting sick whilst travelling: 24 ways to avoid getting ill this winter

My main tip for avoiding getting sick on a flight is niche, and not everyone’s cup of tea but I swear it works. I actually heard about it from an interview we did with Caroline Hirons, who heard it from a beauty journalist. Once onboard, I try to line my nostrils with vaseline as a way of preventing nasal dryness, which can be a common cause of getting sick, especially on a flight when the air is so dry.”

How to avoid getting sick when travelling this winter

Below, we’ve rounded up other proactive measures to take before, during, and after your next journey to increase your chances of staying well, and you’re much more likely to have a trip you’ll remember for all the right reasons.

Check your vitamin D levels

“Vitamin D is a fat-soluble vitamin mainly produced by your body when your skin is exposed to sunlight. What people often forget is that vitamin D contributes to immune system functioning and helps to strengthen it, so ensuring you get enough Vitamin D before, during and after your trip will help to keep your immune system strong and help ward off travel bugs,” says psychologist and nutritionist Dr Naomi Beinart.

Pick your seats wisely

Studies suggest that window seats might expose you to fewer pathogens than other seats, as you have less exposure to people moving around the plane or train. Opt for a window seat where possible. Where to sit on a plane is a topic hotly debated in the Conde Nast Traveller offices, with some preferring the aisle seat for a less cramped journey and some insisting the window seat is better for in-flight sleeping (rarely does anyone opt for the middle seat).

Replace your morning coffee with ginger

“I suggest drinking ginger tea or downing a ginger shot rather than reaching for the caffeine or sugar-filled drinks. Ginger is an anti-inflammatory which can help fight off a virus and calm sore throats, ease cold symptoms and settle nausea,” says Lola Biggs, Registered Dietitian at Together Health.

Take mushrooms

“Medicinal mushrooms have been used for centuries in traditional medicine to enhance health, immunity and vitality. Modern research supports their role in boosting the immune system to bolster resistance to fight viruses and infections. Reishi, known as the ‘mushroom of immortality’, contains beta-glucans and triterpenoids, compounds that enhance the activity of white blood cells and promote a balanced immune response,” explains Sophie Barrett, Hifas da Terra medical herbalist and naturopath.

Adjust your vent positioning

When seated on a plane, aim the air vent toward your face at medium strength. This airflow can help create a barrier that deflects airborne pathogens away from your breathing zone – vital if you’re sitting next to somebody who just won’t stop coughing.

Prepare your system in advance

“Many people wait until they feel ill or run down before they dive into their immune supplements, but that’s too late and might have already ruined your trip. Instead, take your immunity supplements in advance rather than waiting until you start to get the sniffles,” warns Rhian Stephenson, nutritionist and founder of ARTAH. Boosting your immune system starts with regular, consistent care – by eating, exercising and sleeping well, you’ll do wonders to protect yourself from potential illnesses by keeping healthy. But supplements and multivitamins are a great way to get any extra support your body might need. Sometimes it can be tricky to work out exactly what your body is craving, so making sure you have a base level of immuno-support is inevitably helpful in keeping you healthy.

Vitamin C works wonders

Vitamin C can’t be stored in the body, so we need to consume it daily. Ditch the sugary, salty travel snacks and pack citrus fruits, red peppers and broccoli instead, all of which are laden with vitamin C, and take a supplement if you need to. The products below will not only help boost your immune system, but can also combat fatigue, energy levels, mood and metabolism.

Pack antibacterial

A study conducted by Aston University found that bacteria and viruses can survive on some airplane surfaces for days, with tray tables carrying up to eight times more bacteria than the average toilet seat. Seat pockets are another germ hotspot, as they store everything from used tissues to snacks, making them breeding grounds for bacteria. The same applies to airplane toilets, which are shared by dozens, sometimes hundreds, of passengers, making them high-risk areas for cross-contamination. Pack a hand sanitiser, too – look for one with at least 60 per cent alcohol to kill most pathogens that you’ll encounter when you’re travelling. The hand sanitiser below from Neal’s Yard is one of our all-time favourites – we adore the lemongrass scent, plus it doesn’t leave any of that sticky residue.

Get vaccinated

If it’s flu season, ensure you have an up-to-date flu vaccine before you travel. If your destination’s health authority recommends certain vaccinations for travellers, have them before your trip to give you the best chance of staying well.

Try an immunity potion

“My immunity tip is to try the amazing ‘Honion Pot’. For this, you cut the bottom of a white onion, scoop out the middle, pour honey into it and leave it overnight, and take a scoop of this elixir before you travel. Onions are full of quercetin, a flavonoid that has antioxidant properties to fight free radical attack. They also contain compounds that have antimicrobial effects and are really good for sinus congestion,” suggests Marie Reynolds, holistic wellness and skin expert.

Reduce or eliminate sugar

“Sugar decreases our immune function. It feeds the harmful bacteria in our gut and starves the beneficial bacteria. Roughly 70 per cent of our immune defences reside in our gut, and these are dependent on a healthy balance between the ‘good’ and ‘bad’ gut bacteria, and a bacterial imbalance really weakens our immune system, making it more vulnerable to infection. To avoid sugar, make sure to read ingredient labels carefully for hidden sugars – anything ending in “-ose” like dextrose, maltodextrose, mannose or isoglucose, indicates a sugar,” explains  Dr Zia Stratos, integrative nutritionist, medical doctor, functional medicine practitioner, intuitive eating counsellor and head of the nutrition team at the Galen Clinic.

Protect against bites

“Pack and wear a mosquito repellent that contains at least 30 per cent DEET or 20 per cent picaridin, which are the most effective at keeping mosquitoes at bay,” says GP and dermatologist Dr Sonia Khorana,

Plan a plane workout

“When you wake up on a plane, try a roll down. It stimulates circulation, calms the nervous system, and improves spinal flexibility. Stand tall with your feet hip-width apart, arms relaxed at your sides. Inhale deeply, feeling your spine elongate. Exhale slowly as you tuck your chin to your chest and roll down vertebrae by vertebrae, letting your arms hang naturally. Then pause at the bottom, take a deep breath, and feel grounded, before slowly rolling back up, engaging your core, and stacking your spine until you’re standing tall again. Repeat 3–5 times to feel centred for the day,” says Olivia Rose, pilates expert.

Wrap up warm

“Keep your feet warm by wearing thick socks or slippers. The lower extremities are closest to the ground, and when your feet are cold, your body prioritises warming vital organs by restricting blood flow to the extremities. This can negatively affect circulation, oxygen flow, and nutrient distribution, weakening your immune system and hindering recovery,” explains Ada Ooi, founder of 001 London, TCM expert and integrative health practitioner.

Align with your circadian rhythm

“Jet lag and disrupted sleep patterns can weaken your body’s defences. Combat these effects by syncing your internal clock with your destination ahead of time. Expose yourself to natural daylight as soon as possible after arrival, especially during sunrise and sunset, to reset your circadian rhythm. If natural light isn’t available, try red light therapy panels, which mimic the benefits of sunlight and help regulate your body’s sleep-wake cycle. Lastly, avoid excessive screen time or use blue light-blocking glasses in the evening to prevent interference with melatonin production. Proper circadian alignment can reduce fatigue and keep your immune system running smoothly,” says Dr Enayat, GP and Founder of HUM2N longevity clinic in London.