The holiday season is here! Whether you’re planning to venture overseas or having a staycation, you and your family all want to feel happy and healthy so you can enjoy your summer break to the full.
Clinical Nutritionist Suzie Sawyer offers her five top tips for great holiday health.
Gut health is still big news and it certainly holds the key to maintaining great all-round health. If your internal systems aren’t working too well then everything else is going to struggle. In order to try and prevent any nasty tummy troubles on holiday, you need to prepare your gut beforehand; about a month before your holiday or planned staycation would work really well but taking helpful measures at any time will be beneficial.
Enter kefir. Kefir is the king of fermented foods and helps encourage the good gut bacteria, which we all need, to flourish. In fact, it seems to encourage a diversity of good bacteria. It may also be that kefir is more resistant to stomach acid than probiotic supplements, so it will be of even more benefit to the digestive system.
Kefir is readily available in supermarkets. The only downside is that it’s quite sour so it’s best mixed with plain yoghurt and berries on top of muesli or granola.
WATCH THE WATER
We’re generally wary of tap water when travelling to countries not always known for their cleanliness. However, it’s surprisingly easy to pick up a germ (such as a parasite) from water anywhere. Sometimes these can live in the body without making themselves known for a while and then they may start to give you digestive problems. Worse, you could pick up something that really upsets your stomach and spoils your holiday.
The best advice is to drink bottled water wherever you are and brush your teeth with water that has been boiled. Alternatively, you can buy water sterilising tablets to use when you’re away – always better safe than sorry.
Drinking sufficient water is also essential when the weather is hot. Aim for around two litres of bottled or filtered water daily during the summer months. You’re going to sweat more when it’s hot plus if you’re drinking alcohol then this will further dehydrate the body. Any holiday hangovers will be lessened too if you’re well hydrated.
Many a holiday or trip can be ruined by mosquitos feasting on unsuspecting humans. As always, prevention is better than cure. Eating foods high in vitamin B1 may deter mosquitos; beef, liver, wholegrains, oats, brewer’s yeast (think marmite) and brown rice are all good sources of vitamin B1. Also, it’s best to avoid eating refined sugary foods; these make the skin sweeter which will further encourage mosquitos. Plus, of course, alcohol is going to further entice them to your skin!
If you’re prone to insect bites, then it’s also worth packing some repellent spray. Whilst you may not like the smell of it, neither do they!
Whilst sun cream protects you on the outside from sun burn, they’ll often be parts of the body that get missed when applying it, plus the skin still dries out when exposed to the sun. So, it’s really worth protecting yourself from the inside too!
Beta-carotene is a powerful antioxidant that’s found in many fruits and vegetables, especially yellow and orange ones. Sweet potatoes and yellow peppers both contain lots of beta-carotene. Therefore, make sure your diet is packed with vegetables and some fruit all summer long. It’s not always easy to eat everything you need when holidaying abroad, so make sure you’ve eaten plenty before you go.
POST PLANE YOGA
Sitting on a plane for a few hours (or more) can really give you stiff muscles and joints, not to mention digestive issues. The muscles in the back, quads, hips and glutes all contract. However, with some gentle stretching once you reach your hotel room, you’ll soon be feeling back to your normal self.
Forward bends from standing wide legs, extended child’s pose from a kneeling position and then extending forward as far as possible, and the cat stretch – on all fours breathe deeply, back arched on the inhale and rounded on the exhale – can really help. Do all of these stretches a few times and your muscles will be lengthened again and you’ll be ready to really start your holiday!
So with a little forward planning you can better enjoy your well-earned break.
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