If you’re anything like me, crowded airports, long lines, and thousands of strangers can feel like living in a petri dish. There’s no getting around being surrounded by others while you travel — and let’s be honest — we’ve all had that moment of sitting near someone with a never-ending cough and wondering, Am I going to catch whatever they have?

Germs are part of life. But the good news is that you can take three simple, highly effective steps to increase your chances of staying healthy before, during, and after your trip. These steps are straightforward—easy to adopt—and they might just change how you think about travel wellness altogether.

1. Strengthen your immune system before you travel.

Your immune system plays the biggest role in whether you get sick after being exposed to germs. Giving it some love and attention only makes sense before your journey begins.

Eat for immunity

First, choose a diet rich in organic fruits and vegetables. Organic veggies are worth the extra cost when you’re working on building a resilient immune system—especially because they’re often grown without the chemicals and pesticides that can compromise gut health. If your digestive system handles them well, lean into dark, leafy greens like spinach and kale. Add citrus fruits such as oranges, kiwi, and papaya, and don’t forget red bell peppers—they contain twice as much vitamin C as citrus!

Not a fan of chomping on raw veggies? Try blending them into a smoothie with ginger or turmeric for immune support.

Quick Tip: Add ground flaxseed to your daily routine. Most adults are chronically deficient in omega-3 fatty acids, and flaxseed is an easy, plant-based way to boost your immune system.

Eat seasonally

There’s wisdom in eating with the seasons. Mother Nature offers us what we need when we need it. Winter citrus provides extra vitamin C just when cold and flu season peaks, and summer berries offer antioxidants to combat stress. Tuning into seasonal produce is a natural way to support your immune health.

Drink green tea

Start sipping green tea a few days before your departure. It contains EGCG, a powerful antioxidant known to support immune function. If you’re a coffee lover, consider alternating between the two or adding green tea to your afternoon routine. Continue sipping it throughout your trip for sustained support. Dining out? Choose meals with immune-supporting spices like turmeric, garlic, and ginger. If these spices are not on the menu, don’t be afraid to ask if the kitchen can incorporate them. Many chefs are happy to accommodate.

2. Prioritize quality sleep.

Sleep is a priority when it comes to supporting immunity. During deep sleep, your body detoxifies, regenerates cells, and regulates key hormones. If you shortchange sleep, you shortchange your immune defenses. In the week before your trip, try to establish a consistent bedtime and wind-down routine. If you struggle with falling or staying asleep, consider adding magnesium to your evening routine. You don’t need pills—magnesium creams and Epsom salt baths allow magnesium to be absorbed through the skin, working effectively without requiring it to pass through the digestive system. These can work wonders for rest and relaxation.

Sleeping well before you travel helps set you up for success, but don’t forget to adjust to the local time zone upon arrival. Jet lag can cause irregular sleep patterns from the start of your adventure.

Sleep experts recommend:

• If you arrive at night, go to sleep as soon as you reach your room.
• If you arrive during the day, get outdoors—daylight helps reset your internal clock. Try to stay awake until nightfall, then go to bed.

If you’re sensitive to light or sound, pack an eye mask and earplugs— small comforts that make a big difference.

3. Movement fuels your immunity.

Moderate exercise is one of the best ways to boost your immune system. Something as simple as a 30-minute walk a few times a week can reduce inflammation, help circulate immune cells, and lower cortisol—the stress hormone that can weaken your defenses if left unchecked.

Tips for Staying Active While Traveling:

• Get outside whenever possible. Fresh air and natural surroundings reduce stress and improve mood.
• Dress in layers and wear good walking shoes for comfort in different climates.
• Make it fun by listening to your favorite playlist or podcast. (Stay alert if you’re wearing earbuds!)

Stay hydrated, eat nutrient-dense meals, and listen to your body. Bring healthy snacks so you won’t be stuck with ultra-processed options at the airport or on the plane.

With these simple yet powerful tips, you’ll be well on your way to staying healthy before, during, and after your next trip.