Below is a list of articles I wrote about preparing for your travel. However, practicing preventative health measures well before your booked travel would be well advised. We made sure to get a complete checkup six months before our world trip and it was a good thing we did. Some of the vaccines we needed were two-fold over a three month period.
It also gave us some time to think about our immune system and what we might need to be doing while travelling.
- Minimizing the Risk of Illness
- Essential Vaccinations for Travellers
- Insect-Borne Diseases: A Health Travel Challenge
- Respiratory Infections Travellers May Encounter
- Arthritis and Travel Challenges
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Boost The Immune System To Prevent Disease
It’s essential, especially these days, to prioritize your health and immunity, not only because of the pandemic but also to enhance your longevity. Recent years have provided knowledge that the immune system is critically important in a quality, healthy life for all individuals.
Because public health is focused primarily on saving lives and treating current illnesses, it’s up to the individual to prioritize their health and well-being through proactive and preventative interventions that can boost the immune system.
In what follows, I’ll discuss methods we. considered to strengthen the immune system, including medications and supplements, foods, liquids, and physical activity. I’ll also discuss the elimination of bad habits that decrease immunity.
The Immune System
The immune system is a complex network comprising cells, organs, tissues, and substances that defend the human body against disease and infection.
With two primary parts of the immune system, the innate and adaptive systems, the immune system works by both natural immunity, which we have always had, and acquired immunity, which is created when the body fights off disease or infection.
Tips for Strengthening the Immune System
As the body’s first line of defence, the immune system is potent on its own. However, a few lifestyle interventions can strengthen the immune system dramatically.
The following are several tips and lifestyle interventions that can help strengthen the immune system:
Exercise Frequently
It’s already understood that regular exercise is the backbone of living a healthy lifestyle. It increases lean muscle mass and bone density, improves cardiovascular health and mood, and improves body homeostasis, which is correlated with a strong immune system.
After considering age, health status, and fitness experience, a general recommendation for the average individual involves a minimum of 150 minutes of physical activity per week.
It doesn’t matter what you do for physical activity. Whether participating in sports, walking, or going to the weight room, research shows that exercise is paramount for solid immune system function.
Simple Exercises: Stay Active on the Go
Prioritize Restful Sleep
An often-overlooked aspect of health, sleep is arguably one of the most important things to prioritize for physical performance, mood, cognition, and the immune system's strength.
The general recommendation for restful sleep is to achieve 7-9 hours each night while prioritizing REM sleep, the stage at which the most relaxing sleep is accomplished.
To avoid insufficient sleep quality, consider avoiding screen time before bed, reducing or eliminating caffeine and alcohol consumption, setting the bedroom temperature to a comfortable level, and seeking the same bedtime and wake-up time each day.
Consume Sufficient Amounts of Water
Water is an excellent source of hydration and plays a significant role in helping the body flush out toxins. This cleansing effect is directly related to strengthening the immune system.
The majority of individuals today, however, are under-hydrated, failing to drink a sufficient amount of water daily.
While the minimum daily recommendation for the average individual is 8 cups of water daily, a more suitable daily recommendation, especially for those physically active, is about 3.7 litres for men and 2.7 litres for women.
How to Stay Hydrated When Travelling
Follow a Healthy, Immune-Friendly Diet
Combined with hydration, the immune system requires the proper nourishment to remain strong and healthy. Contrastingly, malnourishment is the ultimate enemy of the immune system.
While there isn’t any optimal ONE diet, and although the gut microbiome is quite complex regarding diet and nutrition, following a generally healthy diet comprising real whole foods is the most effective method.
Some of the most essential nutrients to help strengthen the immune system include:
- Vitamin C
- Vitamin D
- Vitamin B12
- Zinc
- Magnesium
- Iron
- Omega-3 Fatty Acids
- Protein, Fats, and Carbohydrates (Macronutrients)
While most of these nutrients can be consumed sufficiently through whole foods, supplementation may be required where deficiencies or nutrients are lacking from the diet. For example, while travelling in some countries local produce unless cooked thoroughly may lead to mondozuma's revenge. Therefore it was important for us to be sure we got the necessary supplements and vitamins.
Not only do these nutrients play a role in optimal human function, but many are correlated with fighting toxins, decreasing inflammation, maintaining cell integrity, and these processes help the immune system function optimally.
Some of the most common and effective food choices for strengthening the immune system include citrus fruits, dark green vegetables like broccoli and spinach, nuts and seeds, ginger and garlic, turmeric, probiotic yogurt, lean meats and fish.
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Vaccines and How They Prevent Illness
The first disease to be eradicated by the use of vaccination was smallpox. Since then, and thanks to the developments in science and technology, vaccines have become a commonplace approach for treating, managing, and preventing disease and severe illness.
Vaccines have become subjects of controversy, yet the good thing about vaccine development before the COVID-19 pandemic is that the development process occurs over the years with vigorous testing trials. The COVID-19 vaccine was developed faster than previous vaccines for multiple reasons, including the high virulence and infectious nature of the virus, which led to extensive funding of research by the government to accelerate vaccine development. The increased funding allowed simultaneous trials to occur, producing results much faster than previous vaccine development.
Stay Up-to-Date with Necessary Vaccinations and not just the “travel” ones
Although there are arguments for both sides of vaccination, we don’t live in a perfect world, and natural immunity is inadequate for specific diseases or infections. The research continues to show the effectiveness of vaccinations for specific diseases, whether for Influenza, COVID-19, MMR, or others.
The many natural lifestyle interventions discussed best help the immune system's defence against illness. Where your immune system lacks, vaccinations can make up for the deficiencies, especially in more dangerous, vulnerable circumstances.
According to Yale Medicine, a vaccine is deemed effective if it's safe and efficacious and prevents severe disease, hospitalizations, and deaths.
In what follows, we'll discuss the characteristics of vaccines, how they're created and tested, and how they function to fight and prevent disease and illness. We'll also touch on several common and effective vaccines, including COVID-19.
How Vaccines Are Developed and Tested
Often a lengthy process, vaccine development takes years before it reaches its final stages of approval, after which it can be released publicly.
Throughout the development phase of a given vaccine, it undergoes many stages of advancement. Such phases include the exploratory, pre-clinical, and investigational new drug phases. These all occur before the first phase of a vaccine trial begins.
Suppose the vaccine advances this far in its development and approval phases. In that case, it will then be put through trials, which typically include a 3-phase lifecycle, each phase having its purpose and intent.
Finally, once a vaccine completes all trial phases successfully, it will be reviewed for final approval of its safety, efficacy, and effectiveness. It will then receive licensure. Once the vaccine is licensed and undergoes mass administration, the CDC and FDA will conduct the Vaccine Adverse Event Reporting System, which acts to review adverse reactions across populations. This methodology allows for thorough reporting of adverse events.
Types of Vaccines and Their Effectiveness
Several vaccines treat different disease processes. The following types include inactivated, mRNA, viral vector, recombinant, and live-attenuated vaccines.
Hepatitis
Hepatitis is a condition that affects the liver and is typically a result of a viral infection; however, other causes can be seen. There are five types of viral hepatitis, each caused by a separate virus; however, all result in similar symptoms.
Since a virus causes hepatitis, its treatment and prevention require an inactivated vaccine that uses the inactive version of the hepatitis virus. This “teaches” the immune system to create elements that can destroy the live virus. This same type of vaccine is used for illnesses like the flu and rabies.
Pneumonia
As an infectious disease of the lungs, pneumonia causes dangerous symptoms of shortness of breath and painful coughing. Bacteria, viruses, and fungal infections can cause it. The pneumonia vaccine has been very effective in prevention in high-risk individuals.
Due to the bacterial nature of the disease, a recombinant-subunit vaccine is required, which uses specific pieces of the disease-causing bacteria to boost immunity. The same type of vaccine is used for illnesses like whooping cough, shingles, and meningococcal disease.
Tetanus
As an infection caused by bacteria that invades the body and produces toxins, Tetanus requires a toxoid vaccine to fight its effects.
The vaccine is designed to fight the toxins produced by the tetanus bacteria Clostridium tetani. Tetanus boosters are recommended every ten years to optimize the vaccine's effectiveness.
COVID-19
COVID-19, scientifically named Severe Acute Respiratory Syndrome Coronavirus 2 (SARS-CoV-2), is a respiratory infection first detected in Wuhan, China, in 2019.
This viral infection quickly spread throughout China and the rest of the world, resulting in the current global pandemic.
COVID-19 is a significant public health emergency that has resulted in hundreds of thousands of deaths, with hundreds of thousands more suffering from mild to severe symptoms, nearly incapacitating the global healthcare system.
Since the introduction of the vaccine, particularly the mRNA vaccines, and partly due to the strict healthcare mandates, there have been fewer cases of severe illness, which has been following a reduction in overall fatalities.
Though herd immunity is significant in the overall picture, the literature suggests that vaccines have significantly impacted the control of the illness. Therefore, it is difficult to argue that the current condition concerning COVID-19 would be the same without the vaccine.
As suggested by the CDC, vaccines are a very safe and effective method of protection against certain diseases, illnesses, and infections. Though vaccines have potential risks, the governing entities ensure they are only approved to be administered once they've undergone a comprehensive development and testing phase.
More relevant than ever, vaccines are imperative to public health and should be considered a primary preventative method. Don't forget your shingles shots.
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Additional Information on Laboratory Testing for Preventative Health
Preventative health laboratory testing is valuable in monitoring and helping prevent disease and optimize health, and it is worth considering a complete blood workup before travelling.
These tests allow for proactive measures by healthcare professionals to help diminish the prevalence rates of certain diseases. The more tools that can be utilized for optimum health screening, the better our overall health can be.
To detect early disease and implement timely interventions, individuals must schedule and partake in regular medical check-ups with a primary care provider for routine testing and examination.
While the testing needed will vary depending on an individual’s age, current health status, and various risk factors, screening laboratory testing is a helpful tool in medical management for the individual and primary provider. Although it will ultimately be up to the provider’s discretion as to what type of laboratory testing is needed, the individual must be proactive in seeking and inquiring about such testing.
In what follows, we’ll discuss basic laboratory testing, particularly for preventative medicine. Further, we’ll discuss some standard laboratory screening tests for prevalent health conditions such as heart disease, diabetes, and certain cancers.
Basic Types of Screening Laboratory Tests
Laboratory testing helps to contribute significantly to the improvement and betterment of an individual’s health by providing critical information in the management and prevention of disease.
Testing is so helpful for establishing patterns and monitoring health. For example, if a new health condition develops, the timing of onset can be better determined with regular testing. In addition, further testing will help monitor how effective a treatment for a specific illness is.
From neonatal screenings to geriatric and palliative care screenings, laboratory tests continue to aid the care of individuals throughout the healthcare system.
The following are some examples of the types of laboratory tests used in preventative health:
- Cholesterol and Lipid Profiling for Heart Disease
- HbA1c for Diabetes
- PSA for Prostate Cancer
Cholesterol and Lipid Profiling
Heart disease is the most prevalent health condition in the United States, causing over 650,000 deaths annually in the United States alone. Cardiovascular disease is also characterized as the leading cause of death globally.
Because of its prevalence rate, heart disease should be evaluated using any helpful method, and blood test screening has proven very useful over recent years. Since high cholesterol and lipid levels correlate with heart disease, monitoring these tests is prudent in determining an individual’s risk.
A lipid panel includes total cholesterol, high-density lipoprotein (HDL) cholesterol, low-density lipoprotein (LDL) cholesterol, and triglyceride levels. Studies have shown that over time, higher levels of HDL and lower levels of LDL correlate with a healthy heart.
HbA1c
According to the American Diabetes Association, nearly 12% of the United States population alone has diabetes, whether diagnosed or not. To quantify the statistics, that’s about 37 million individuals, and the number is increasing. It’s likely that without screening testing, this statistic would be exacerbated.
To detect whether a patient might be developing diabetes or is at risk of developing the condition in the future, knowledge of an individual’s current and recent blood sugar levels is necessary. HbA1c, or hemoglobin A1c, is a diabetic test that effectively measures an individual's average blood sugar levels over the past 2-3 months.
Knowing this information gives a clinician helpful information to determine whether an individual is at risk or is currently developing diabetes. The provider can then make recommendations on managing blood sugar control and perhaps implement methods to improve or even reverse the condition. Depending on the data, such measures are likely to include dietary changes or medications.
Finally, the test will also be an accurate predictor for year-round difficulties that individuals have with blood sugar levels. It can help identify when an individual must make more effort to manage their diet better.
PSA
Prostate cancer is the most common form of cancer in men globally, affecting nearly 300,000 men in the United States annually. 1 in 8 men are predicted to have a diagnosis of prostate cancer in their lifetime.
A PSA Test, or Prostate-Specific Antigen Test, is a laboratory test widely used among those with a family history of prostate cancer. The test measures a specific protein in the blood produced by tissue in the prostate that can potentially be cancerous.
While this test is beneficial when used in the proper context, its statistical variation must be considered. Although a rise in PSA levels may be associated with prostate cancer, it can also be a result of normal age or another condition unrelated to cancer.
However, PSA levels can be a helpful guide if monitored significantly. If levels change at some point, it’s appropriate to investigate further and consider additional evaluation for the possibility of prostate cancer.
While other tests like the CA125 Test for Ovarian Cancer and the Carcinoembryonic Antigen Test for Colon Cancer play an important role in monitoring existing cancer, they aren’t preventative screenings and should not be used as such.
