Last weekend, I traveled to Detroit to run my 16th half-marathon, the Detroit Free Press International Half. The race actually crosses into Canada, a truly incredible experience, with the sunrise over the bridge, the cheering crowds, and the thrill of running through both countries before breakfast.
But when I got home, my body felt like it had been through battle. I was exhausted, achy, and foggy, as if I’d caught something, but hadn’t. It made me pause and wonder: Is my immune system different now?
Post-COVID Reality: Our Immune Systems Got a Little Too Comfortable
Since COVID-19, many of us have drastically reduced our travel and public exposure. Less commuting, fewer crowds, and more controlled environments have kept us safe, but they’ve also changed how our immune systems operate.
The immune system needs regular “practice” with harmless microbes and environmental triggers. When we’re suddenly surrounded by new air, people, and food, like during travel, our bodies may overreact. It’s not weakness; it’s retraining.
Even without exposure to illness, travel alone is stressful on the body:
For those of us in midlife, these effects can linger longer, especially when juggling caregiving, work, and the recovery our bodies truly need.
After the Detroit race, I decided to listen closely to what my body needed, and it made all the difference. Here’s what helped me get back to balance faster:
Start before your trip, and keep it going for at least three days after. Add lemon or electrolytes if you need them.
Two or three nights of intentional rest can reset your energy. I add a magnesium supplement or cream and calming tea (chamomile or lemon balm).
A healthy gut supports strong immunity. Reintroduce probiotics (yogurt, kefir) and prebiotics (oats, garlic, bananas).
I take walks right after traveling. Movement aids circulation and recovery without additional stress.
Choose colorful, immune-supportive foods: citrus, salmon, and leafy greens.
Sunlight, fresh air, and quiet time help your body recalibrate. I always spend at least 10 minutes outside on the first morning right after traveling. I have a dog, so it’s a little easier to accomplish this one.
You’re not imagining the struggle; your body isn’t betraying you, it’s simply catching up. Think of it as recalibrating after a world that changed how we move and connect.
So when you come home from your next trip, whether it’s across town or across borders, don’t rush back to “normal.” Give yourself hydration, nourishment, sunlight, and stillness. That’s how you build resilience, one mindful recovery at a time.
