Not that you'd know it here in the UK but summer is in full swing & escaping on holiday is something on many people's minds but how do we stay healthy & what can we do when health goes wrong? Continue reading for my top tips...
Safe Sun
Sunlight is one of our most powerful & under-utilised health tools. Partly because we don't get enough of it here in the UK but also because we've been made to fear the effects of the sun, especially in the media. So how can we reap the benefits without putting ourselves at risk?
check what's in your sunscreen - commercial sunscreens contain a toxic cocktail of chemicals that are absorbed into the skin & there are many safety concerns as numerous ingredients have been banned for use either in the EU or USA. They are not just harmful to health but to the environment too. Look for mineral sunscreens that contain zinc oxide which protects the skin by reflecting the sun's rays, like a mirror & are deemed safe to sea life. Mineral sunscreens have come a long way from the original thick white pastes & a few of my current favourite brands are Shade, Alteya & Green People.
check your fabric - choose clothing in light-coloured, breathable fabrics. Light colours in the sun will reflect the heat & help you keep cool. Similarly fabrics such as cotton, linen & silk will not just help you stay cool but they allow the skin to breathe. Invest in good quality summer clothing & you'll wear them year after year. Steer clear of recycled polyester, recycled plastic & recycled nylon as the origin of these textiles is plastic bottles which have undergone a massive chemical transformation to turn them into clothing & contain chemicals which don't biodegrade. We also know the dangers of leaching chemicals when plastic is heated & microplastics when wet so these aren't the safest health choice for holiday clothes for you & your family! Sun hats are also a great idea so look for wide brims to shade your face & caps with long tail neck protection which are great for kids too.
Hydration
Staying adequately hydrated in the heat is one of the most important things we can do on holiday. When we're away often common sense flies out of the window & we tend to drink more alcohol, especially over the course of the day, we might take ourselves off on an activity or just lying by the pool & losing track of time & not realising its hours since we had a drink. Dehydration leaves us vulnerable to illness, it saps our energy, affects mood & in some cases can be fatal. Some tried & tested methods I've found helpful are -
take a refillable SS or glass water bottle which can be filled at the airport & refilled in the hotel & throughout the day as there's generally a fresh water pump in towns & cities.
set the alarm on your phone at hourly intervals to remind you its time to hydrate.
take electrolyte sachets away with you to add to water. If we're sweating more we need to replenish electrolytes & we won't do this with plain water. My current favourites are Ancient+Brave True Hydration sachets as they mix easily into water, are easy to carry & come in a box of 15.
If you think you've overdone it, either with alcohol or heat, seek the shade & find some coconut water which is an excellent source of replenishing electrolytes, including magnesium, calcium & potassium. Coconut water is also great to have if you've had a dodgy holiday tummy & replacing electrolytes will help you get back on your feet faster.
If you're away with kids ensure they stay well hydrated, not just with fizzy drinks but try & get them to eat cucumbers, tomatoes, pineapple & melon which are high in water content or slice citrus fruits into plain water to make it a bit more interesting for them. All the aforementioned work for adults too!
Embrace the Local Cuisine
Holidays are generally a great time for eating a wide selection of fresh, local & seasonal food. The Mediterranean Diet, rich in sun-ripened colourful vegetables, herbs & fruit, pulses, legumes, nuts, seeds, meat, fish & oil is agreed amongst experts to be the healthiest way to eat for overall health & longevity. For me, it's also the most enjoyable! Not only are a diversity of these colourful vegetables & fruit good for our gut microbiome but they contain a plethora of antioxidants that support the skin from within against sun damage. However with the wider introduction of hotel-based All Inclusive packages quite often the temptation of all you can eat carb-heavy breakfast buffets, burger & chips by the pool & late night snacks your holiday could go completely the other way. Food anxiety is one of the highest contributing factors to digestive symptoms & is often more detrimental than the food you've actually eaten! If you've overindulged, so be it, the worry or regret won't undo anything you've eaten but you can always make different choices at the next meal. Starting the day with a balanced breakfast will positively influence your food choices over the rest of the day so perhaps try an omelette packed with vegetables or local yoghurt topped with nuts & seeds along with fruit. You don't have to forego the pastry, just ensure you tag it onto a protein-rich dish rather than eating it along with fruit. When choosing your food always consider the balance of your plate - does it contain a quality protein source, a variety of colourful plants, wholegrains & healthy fats? Follow the link below for a helpful info graphic https://www.anhinternational.org/resources/documents/180531-food4health-adultplate-rev22/
If you feel your eating pattern on holiday will change from the norm, you're going further afield or going to a country where you've not tried the cuisine before then you may benefit from taking a digestive enzyme. They can help reduce bloating & gas associated with overeating, will help with the breakdown of proteins, carbs & fats & just help your body not have to work as hard to get the best from what you eat. I like the Terranova Digestive Enzyme Complex which contains broad-spectrum enzymes & digestive support nutrients such as fennel seed, artichoke leaf & cardamom pod making it a nice gentle aid for digestion.
Take Advantage of Natural Medicine
As I mentioned above, sunlight is one of the most powerful health tools we can utilise. When we think of getting out in the sun we generally just think of how it can improve our Vitamin D levels (although not if you're wearing sunblock!) but it does so much more & is vitally important for systemic health. Perhaps one of the biggest health benefits is from Circadian Rhythm balance, our sleep-wake cycle which regulates appetite, blood pressure, stress resilience, hormone balance & metabolism. Sunlight directly affects mood, cognition, alertness, performance & sleep. It is immune & cardiovascular protective & has anti-inflammatory & anti-depressant properties. So try & get some morning daylight everyday before you put your sunglasses on & resist the temptation to pick up your phone or switch on the TV at night.
Similarly we can utilise the energetic properties of the earth by just walking barefoot on the sand (& grass) with studies showing anti-inflammatory benefits in chronic pain reduction, lowering blood pressure, improving sleep & mood. Salt water has many beneficial properties for skin health & a dip in a cold ocean can have positive effects on mental health, energy levels, circulation, immunity, in fact many people agree an invigorating swim or walk in the sea produces a natural high.
Looking forward to a holiday is something we highly anticipate most of the year & is a time when we expect we're going to have the best time, make life-long memories & have new experiences but sometimes & through no fault of our own they can be thoroughly miserable health-wise. I've put together a list of products I take with me to help with everything from immune protection on the plane to a dodgy tummy & sunburn & hope you'll find the suggestions helpful.
Argentum Plus Colloidal Silver spray - can be used as a non-toxic sanitiser, I always take a bottle in my hand-luggage to use on the plane but it really comes into it's own for skin infections, as an anti-viral & for cleaning cuts.
Biocare Immune Intensive - this high strength powder containing immune supportive ingredients including elderberry, zinc, vitamins, minerals & beta glucans can be easily mixed into water & will knock a cold on its head at the early stages.
Invivo Saccharomyces Boulardii - a probiotic that can be helpful for preventing traveller's diarrhoea or in the event of a dodgy holiday tummy.
Aloe Vera - for it's many healing properties including antibacterial, anti-inflammatory, anti-viral & antiseptic. Can be used topically on wounds & to soothe sunburn & can be ingested to relieve digestive complaints.
Incognito Zap-ease Instant Bite Relief - if you're prone to bites this helpful little zapper takes the itch out of them. I also take the Incognito Insect Repellent Roll-on as it is 100% natural, DEET & harmful pesticide-free (safe for kids too).
*I am not affiliated with any brands mentioned in this post.
I do hope this post has been helpful & you can use some of these tips preparing for your holidays. I've posted a link to my favourite products over on my instagram (nutritiongirl_manchester) should you want to add any to your packing. With just one final thing to say, thanks for reading & HAPPY HOLIDAYS!
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