7 tips for a healthy holiday
Sun Holidays; Basking in the heat, lazy hazy days on the beach & returning home full of energy and rejuvenated.
Does this sound like you or have you vague, or not so vague memories of coming back from your holiday feeling exhausted and grumpy than re-energised and elated?
Inadequate sleep, plane journeys, juggling time zones, sunburn and foreign foods can result in a compromised immune system and the possibility of many unpleasant side effects during and after holidays.
For optimum wellness, I always advise looking after your body from the inside out before and during your well-deserved break.
1. Protect your skin
Eat foods full of antioxidants to prevent free-radical damage. They also offer a protective factor against sunburn and skin damage, while providing an abundance of vitamins and minerals. Look for brightly coloured fruits and vegetables – eat the rainbow!
Healthy fats such as oily fish, nuts, seeds, and avocados have anti-inflammatory properties, promote skin healing.
2. Load up (smartly)on vitamin D
Vitamin D is important to support your body in many ways. Among others, your immune, skeletal, digestive, cardiovascular and nervous systems can benefit from sensible sun exposure.
Regular short sun exposure is the effective, safe way to boost your Vitamin D levels.
15-30 minutes sun exposure on bare skin is advised for most people for adequate production of vitamin D.
After 15 – 30 minutes you must cover up. Wear a wide brimmed hat to protect your face and light coloured clothing that blocks the sun and keeps you cool.
Always avoid sun burn, opting for a natural sunscreen which doesn’t contain toxic chemicals.
3. Eat your Greens!
Aim to start your meal (lunch & dinner) with a green salad. Full of fibre, nutrients and enzymes to help you feel full for longer.
Sometimes dressings can be questionable so ask for a dressing of extra virgin olive oil and a squeeze of lemon with a pinch of sea salt.
4. Eat probiotic rich foods
To avoid the all too common upset tummies on holidays, not to mention constipation and diarrhoea prepare your body a couple of weeks before by choosing from kefir, kombucha or sauerkraut to support your digestive and immune system
I always take a high-quality probiotic supplements two weeks before, during and two weeks after my holiday to keep my gut and immune system happy!
5.Hydrate, hydrate, hydrate!
We often put un-pleasant symptoms such as fatigue, bloating and headaches down to a ‘normal’ part of the holiday experience; air travel, more sun than we’re used to and maybe a little over indulgence. Aim to maximise your feeling of wellbeing by minimising dehydration. Give the soft drinks a miss, opting for sufficient amounts of water to replenish any fluids lost.
6. Pack some herbal teas
Lyons or Barry Tea often accompanies the Irish holiday maker. This year, pack some (organic) ginger or peppermint tea bags too! Always useful to have on hand should an upset tummy raise its head-on holidays.
7. Move every day, relax & unwind
I always advise people to get even a twenty minutes walk every day, ideally in nature, helping to increase energy and aid digestion. Consider taking time out to partake in local cycling or walking tours to experience the more ‘natural’ parts of your holiday destination; anything that keeps you active and interested, supporting your mind and body alike.
These is a Healthy Sun Holiday Advice from Nutritional Therapist, Emer Walsh, our health expert from Jinga Life