Dr. Mercola
Holiday travel and family gatherings bring joy and connection, but they can also challenge your health. According to Dr. Mercola, a board-certified family medicine osteopathic physician (DO) and multi-best-selling author, changes in routine, stress, and poor diet can weaken your immune system right when you need it most.
Why Holiday Travel Stresses Your System
Dr. Mercola explains that travel disrupts multiple systems at once. Airports and airplanes expose you to recirculated air filled with germs, while long periods of sitting reduce lymphatic flow, the system that transports protective immune cells throughout your body. If you cross time zones, your circadian rhythm will be off, which can affect sleep and immune function.
Holiday gatherings often mean different meal times, altered sleep schedules, and added emotional stress. Together, these factors create a perfect storm for compromised immunity at the peak of cold and flu season.
Strengthen Your Defenses Before You Go
Prevention starts before you pack. Dr. Mercola recommends prioritizing sleep the week before travel with consistent bedtimes and wake times. Increase fermented foods like sauerkraut and plain yogurt for gut health, stay hydrated with filtered water, and avoid processed foods and excess sugar.
Pack immune-supporting foods for travel days:
Protect Yourself During Transit
Dr. Mercola recommends staying hydrated during flights since cabin air is extremely dry. Avoid alcohol, which dehydrates you further. Wash your hands frequently and avoid touching your face. Stand and stretch every hour to maintain circulation.
When soap and water aren't available, use a natural sanitizer made with ingredients like ethyl alcohol and essential oils such as tea tree or lavender. Avoid conventional sanitizers with synthetic fragrances or triclosan, which can disrupt your skin's microbiome.
Navigate Gatherings Without Compromising Health
Eat a nutrient-dense meal before gatherings where food options may be limited. When you arrive, Dr. Mercola recommends:
Maintain Sleep and Manage Stress
Dr. Mercola emphasizes maintaining your sleep routine when possible. Bring items that help you sleep, such as a sleep mask or earplugs. If crossing time zones, adjust gradually by shifting your schedule 15 to 30 minutes each day before departure.
Get outdoor light exposure in the morning to reset your circadian rhythm. Herbal teas like chamomile provide gentle sleep support when your routine is disrupted.
To help your body adapt, consider herbs like ashwagandha, which support a healthy stress response. Dr. Mercola notes that too much stress directly suppresses immune cell production.
Support Your Body's Natural Defenses
Start each day with filtered water, fresh lemon juice, and a pinch of unrefined sea salt for hydration. Fresh garlic, ginger, and turmeric provide natural antimicrobial compounds. Crush fresh garlic and let it sit for 10 minutes to maximize its benefits.
Maintaining strong gut health supports up to 70% of your immune function. Choose whole foods, minimize sugar, and keep nourishing your microbiome with probiotic-rich foods throughout the season.
In the morning, get fresh air and natural light, and do light cardio. Even walking 15 to 20 minutes provides significant benefits.
Your Holiday Health Action Plan
Dr. Mercola's approach focuses on consistency rather than perfection. Prioritize sleep and hydration as your baseline. Add immune-supporting foods at each meal and maintain daily movement.
After returning home, support your gut health with fermented foods and plenty of vegetables to restore beneficial bacteria disrupted by travel.
Small, consistent choices create meaningful protection against travel and gathering challenges. With simple preparation and mindful habits, you can enjoy the season's celebrations while keeping your immune system strong and your energy high.
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