Hopefully, you’ll be spending at least some of the summer on sun-drenched
shores, indulging in plenty of delicious food and drink. But just because
you’re on holiday doesn’t mean you need to leave all healthy intentions
behind. Here are my top tips to ensure you stay healthy on holiday….
Balance Your Gut
Travelling can be tiring and expose us to foods we’re not used to, making us
vulnerable to bloating, wind, nausea, diarrhoea and general sickness. Healthy
gut flora will play a role in boosting your defence against infectious bacteria
and reducing the bloat associated with low levels of good bugs.
Use a high-quality beneficial bacteria product before you embark on your
travels, such as our Multi-Strain Biotic . Eat plenty of meals that include
fermented foods, such as sauerkraut (easily found in health stores) and
kimchi (Asian fermented cabbage and spices), and try drinking coconut water
kefir to feed the growth of good bugs in your digestive system.
You may also want to try supplementing your diet with herbs, such as
oregano, garlic, grapefruit seed extract and olive leaf, both before you go
away and during your stay, as these ingredients contain natural antibacterial
and anti-microbial compounds to combat bad bacteria.
Boost Vitamin D
Take advantage of your time in the sun to boost your Vitamin D levels, taking
care to find a happy medium so you avoid skin damage and premature
ageing. We’re only able to get 10% of our required Vitamin D from food and
can’t rely on the unpredictable UK weather, so topping up on holiday is
essential. Remember that Vitamin D is vital for the health of our bones, teeth
and immune system, as well as our mental wellbeing, and deficiencies have
been linked to female gynaecological and fertility issues.
Protect Your Skin
To protect your skin from sun damage and premature ageing, you should
already be eating a ‘rainbow’ diet of colourful vegetables to provide you with
an array of food-based antioxidants. For increased support, top up with an
antioxidant supplement one month before you go away. And, of course, don’t
forget sun cream and remember to take frequent breaks from the heat.
Combat Jet Lag
One of the best ways to help your body adjust to a time zone change is to
manage your exposure to bright light. If it’s daytime at your destination, get
out into the sunlight as much as possible for as long as possible, and similarly
avoid light to induce a feeling of sleepiness if you arrive after dark. If you’re
really good at forward planning, try adjusting to your destination time zone
around three days before you travel, by going to bed later or earlier
depending on the time difference. You could also try a supplement: Wild
Nutrition’s Food-State Wild Traveller provides key nutrients including NADH,
which support your health and energy during long-haul travel.
Build Your Defences
Jet lag isn’t just about sleep, it can also make us feel under the weather,
withdrawn, sluggish, achy and dehydrated. Disturbed sleep affects the
nervous system and adrenal glands (which control hormones including the
stress hormone, cortisol), so make sure you build up your defences with an
immune support supplement leading up to your trip.
Embrace B Vitamins
Taking B vitamins, such as B12 and B6, helps support a healthy immune
system that may become vulnerable with jet lag and boosts energy levels
while reducing recovery time from tiredness and fatigue. Vitamin B1 has also
been used successfully as a way to reduce pesky mosquito bites.
Mind Your Magnesium
Magnesium is the energy mineral and not only does it help us recover from
tiredness, it supports the health of our nervous system, making it ideal for
anyone who gets nervous from flying or generally feels worn out on holiday.