Commuting is one of the most common and necessary activities we all perform in our daily lives around the globe to sustain ourselves and survive. There are various means of commuting, for example, by bus, car, metro, or two-wheelers like bikes, and all of these have one thing in common: ‘germs’. The amount of time spent commuting can lead to the risk of exposure to various kinds of germs and viruses, which can lead to a weak immune system. However, you can take care of your health by incorporating some healthy habits and mindful practices while on the rush. Below, we have mentioned some very effective practical tips and tricks to maintain a healthy immune system during those hectic travel routines.
Understanding immunity
Before we dwell into the world of tips and tricks, it is very crucial for us to understand what immunity is and why it is so important for the human body. The most common way to describe immunity is that it is our body’s shield and defence mechanism against various diseases and serious infections. There are various organs, cells, and tissues that work together to provide the shield our body requires. A strong immune system can ward off pathogens and harmful microorganisms.
Commuting and its impact on our immunity
Commuting means exposure to crowded places and brushing shoulders with other people on overcrowded public transportation, and it is the main reason for exposure to various types of germs. The stress and anxiety associated with getting stuck in traffic for endless hours of travel and irregular schedules are some of the major reasons that take a toll on your immune system. Stress can suppress immune function, and that directly affects your body, making it more susceptible to illnesses. Hence, adopting strategies to boost your immunity against upper respiratory tract infections while commuting is essential.
Tips to boost your immunity while commuting
Good hygiene is the key
The first line of defence against infections is good hygiene practice.
Regular hand washing: Wash your hands with a good anti-bacterial soap or handwash and water for a minimum 20 seconds. If you can’t wash your hands in regular intervals of time or the water is not available, try to keep a hand sanitizer with you with at least 60% alcohol content.
Don’t touch your face: We all have a habit of touching our faces, and this can be one of the major reasons for getting infections because usually our hands touch different surfaces that harbour germs. Avoid touching your face, especially the eyes, nose, and mouth, to reduce the risk of transferring germs from the common cold and cough to yourself.
Keep your devices clean: Your gadgets, for example, smartphones, tablets, and laptops, are the breeding grounds for germs. Use device disinfectant regularly to clean the devices so that you don’t catch diseases like the flu.
Stay hydrated
If your body is dehydrated, it has a direct impact on your immune system, weakening it and making it more susceptible to infections. Always carry a reusable glass water bottle while you commute and take frequent sips while travelling. Apart from water, you can also consume herbal green teas and good old natural fruit juices to stay hydrated.
Eat a balanced diet
The most critical and vital way to strengthen your immunity is to consume a balanced diet, because nutrition is the key to holding your body together in so many ways.
Balanced diet rich in immune boosters: There are certain foods that are considered extremely rich in vitamins and minerals like Vitamin C, Vitamin D, and antioxidants. For example, fruits like oranges, berries, and kiwis, vegetables like spinach, kale, and broccoli, and nuts and seeds are rich in all the essentials you require in your diet to boost your immune system.
Essential probiotics: Try to consume foods that are fermented and are high in probiotics, for example, yoghurt and kimchi. These foods are highly beneficial for maintaining a healthy gut. We all know how important gut health is. It also helps to keep your immune system strong.
Say ‘No’ to junk food: Junk food has extreme negative impacts on your immune system as it is high in sugar and other unhealthy substances. It can have a negative impact on your body and weaken the immune system. Try to have healthier options like fruits or nuts.
Get enough sleep
To maintain your immune system’s health, an adequate amount of sleep is extremely necessary. Lack of sleep can weaken immunity, which makes your body more susceptible to the flu and other types of illnesses. Try to sleep for a minimum of 7-8 hours each night. Long commutes can lead to exertion, and it requires your body to take proper rest. Manage your time in a way where you complete your adequate sleep and get the proper rest your body requires to keep your immunity healthier.
Manage stress
Do you know stress can suppress your immune system? Yes, it has an impact on your immunity. Include stress-reducing exercises in your daily life.
Try breathing exercises: To reduce stress and calm your mind, practise deep breathing exercises that help reduce stress levels.
Meditation: One of the most effective ways to manage stress is through meditation. Try to meditate three times a week to stay stress-free.
Exercise: Going to the gym or doing active exercise can be a stress buster, and it also helps build your immunity. You can also workout at home to keep your immunity in good shape.
Wear a mask
To stay protected from airborne pathogens, it’s necessary to wear a mask while commuting, especially in crowded and enclosed spaces. Try to get a fitted mask and a comfortable one to wear, as you have to wear it while commuting. To reduce the spread of common cold and sore throat germs and to protect others around you, wearing a mask is a good practice.
Boost your immune system with natural supplements
If your diet lacks certain nutrients, try to take natural immune-boosting supplements, especially to protect yourself from common cold and throat infections.
Necessary intake of Vitamin C & D: Certain vitamins are crucial for keeping your immune system strong, for example, vitamin C, which is found in abundance in citrus fruits and vegetables. Vitamin D can be obtained from the sun.
Zinc intake: Try to take meat, fish, and seeds to complete your zinc intake, as it is extremely important for the healthy function of the body.
Natural supplements: There are certain natural supplements that boost the immune system. You can keep one of such supplements of your choice in your travel bag while commuting to stay protected from flu symptoms. Some people even prefer to keep a throat lozenge in their mouth while commuting or travelling by public transport like metro/ bus to avoid flu symptoms and boost their respiratory immunity.
Don’t share personal items
We know ’sharing is caring’ but there are certain items that are not supposed to be shared with others, for example, water bottles, earphones, or utensils, as it can be a major reason for germ transmission, which can lead to a throat infection, cough, or cold.
Protect yourself from infections if you commute on a regular basis, using all the above practices. Commuting doesn’t have to be a threat; make it a joyful experience and stay protected.
