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PAPERCITY PROMOTION Don't Forget to Pack Your Immune System CC:MD S ummer travel season is upon us — and before you head off, here are practical steps to take to ensure sure you're feeling your best when you arrive. Before You Go Our immune systems are amazing and do an incredible job protecting us from bacteria and viruses. Here's how to keep your immune system running at its best. • Nutrition: A diet rich in fruits, vegetables, whole grains, and healthy fats has been shown to positively influence immune function. Avoid junk food and stay away from preservatives, additives, and ultra-processed foods that increase inflammation and suppress your immune system. • Sleep: Sleep deprivation or disruption can lead to immune dysregulation. Getting a good night's sleep in the days and weeks before travel is another good way to protect your immune system. Other tips: Try packing ahead of time versus the last minute, go to bed early the night before travel, and, if possible, choose a departure time that's not at the crack of dawn. • Vaccines: Vaccines boost our body's immune system, so make sure vaccines are current — especially if you're traveling internationally. Check the U.S. Centers for Disease Control & Prevention website (cdc.gov) for a complete list of destinations and vaccines recommended or required. During the Flight • Stay hydrated. The air circulation on planes does a good job of preserving air quality, but it's also dehydrating. Studies over the years have shown that dry nasal passages make us more susceptible to viruses such as the flu, COVID, and other upper respiratory infections. Leading up to and during your flight, drink plenty of water. During the flight, using saline nasal sprays can help as well. And avoid alcohol — that glass of champagne may be fun, but it packs a double whammy. Not only is alcohol dehydrating, but it can also negatively impact the immune system. • Mind your hygiene. Wash hands often and try not to touch your face. Pull hair back in a ponytail so you aren't tempted to constantly move it out of the way. Keep a hand sanitizer in your carry-on bag to use when soap and water aren't accessible. While You're There • Don't overschedule. We're all tempted to hit the ground running but plan a little time to relax upon arrival before activities begin. That way, your immune system will be ready to handle all those new places and people. • Go outside every day. Getting 15 minutes a day of sunlight is a great way to boost our immune systems. Wear plenty of sunscreen, which blocks the ultraviolet light that causes sunburn but doesn't block infrared light that boosts our immune system. You don't have to sit in full sunlight. Just being outdoors in the daytime, even in the shade, provides the immune-enhancing benefit of infrared light. When You Get Home Give yourself a break. Just as you did on day one of your trip, give yourself an extra day when you get home to rest and recover before heading back to work. Your immune system — and your co-workers — will thank you! Drs. Carrie Carter, Carol Croft, and Haley Schoenberger, together with dedicated nurses and office staff, provide an unmatched team approach to personalized, evidence-based medical care at CC:MD. To learn more, visit myccmd.com. How to Stay Healthy While Traveling this Summer with Practical Advice from Dr. Carrie L. Carter, MD, and Carol Croft, MD 72