A Nutritionist Explains How To Stay Healthy on Holiday

Summer holidays are all about indulgence, with endless BBQs and spritzes in the sun. The longer days, abundant sun rays and change of scenery create the perfect opportunity to relax, unwind and enjoy yourself. But who says you can’t jet-set to a dreamy holiday destination, indulge and still feel rejuvenated? With a few smart choices, you can avoid common symptoms of fatigue, bloating, stress, and those dreaded holiday sickness bugs that can crash the party unexpectedly.

Here, Plenish Nutritionist Katie Morley, details the top five feel-good factors to focus on before and during your summer holiday, to make sure you are at your best while enjoying the summer fun.

Five feel-good factors to focus on this holiday season

1. Optimise Gut Health

Focusing on gut health before and during your trip is essential for maintaining overall well-being. Travelling exposes us to different foods and environments, which can affect digestion, leading to possible bloating, nausea and general sickness. Promoting a healthy balance of good bacteria in the gut is essential for defending against harmful bacteria and reducing physical and mental symptoms associated with an imbalanced microbiome.

Since approximately 70% of the immune system resides in the gut, it also plays a vital role in warding off infections and keeping your body healthy. Consider taking a probiotic supplement around six to eight weeks before your trip and incorporate fermented foods and drinks like sauerkraut, kimchi, and kefir to support your gut health on a daily basis. Probiotic supplements containing Lactobacillus and Bifidobacterium species, as well as prebiotic foods rich in fructans, fructooligosaccharides (FOS) and inulin found in chicory, leeks, onions, and Jerusalem artichokes, can also help fuel the growth of beneficial bacteria.

Including bitter foods like rocket and watercress at the start of meals can stimulate stomach acid, bile and pancreatic enzymes, aiding proper digestion and optimising nutrient absorption. Other simple yet effective tips for better digestion include: eating slowly, chewing your food thoroughly, practising mindful eating and avoiding overeating close to bedtime (try to finish eating three to four hours before you go to bed).

Additionally, make sure you’re staying hydrated throughout the day and getting sufficient fibre to promote a healthy balance of gut bacteria. Plant-based sources of fibre to focus on include legumes and beans, oats, whole grains, berries, chia seeds, and dark leafy greens.

2. Strengthen Immunity

Jet lag, frequent partying, increased intake of stimulants such as alcohol and caffeine and being in new environments can expose you to unfamiliar bugs and bacteria, which can weaken your immune system, leaving you feeling sluggish, dehydrated and under-the-weather. Given the potential link between a diverse gut microbiome and strong immunity, focus on supporting your digestive system through a diet rich in prebiotics and probiotics, chewing well and eating when relaxed. Supplementing with vitamins A, D and C, as well as zinc, can also help boost your immune system:

• Vitamin A supports  immune cells, which are required for preventing and healing infections. You can find it in dark green, yellow and orange vegetables such as carrots, squash, mango, spinach, and sweet potatoes. 
• Vitamin D enhances the innate immune system and supports overall immunity with good sources including sun exposure, sunflower seeds, mushrooms and chlorella. 
• Vitamin C supports both the innate and adaptive immune systems, essential for immune function and defence against infections. It is abundant in all fresh, raw fruits and vegetables such as citrus fruits, kiwi, mango, papaya, pineapple, strawberries, raspberries, tomatoes, potatoes, cabbage, red pepper, kale, broccoli, chilli, and parsley. 
• Zinc is touted for promoting overall wellbeing and specifically strengthening immunity. You can find it in most nuts and seeds, particularly pumpkin seeds.

3. Balance Energy Levels

Although most of us like to feel energised and relaxed on holiday, combined factors such as jet lag, more socialising, disrupted sleep patterns and increased intake of alcohol and caffeine can lead to increased fatigue and stress, potentially causing hormonal imbalances. B vitamins play crucial roles in energy production, nervous system function and psychological health. They facilitate enzymes that perform essential functions in the body and work synergistically to support energy levels and overall wellbeing, making them beneficial to take while on holiday. The B-complex vitamins include B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), biotin, and folic acid (methylfolate). Vitamins B1, B3 and B6 contribute to normal nervous system function, while folate, B5, and B12 help reduce tiredness and fatigue. Consider our Beet Balance Juice Shot, which contains 100% of your daily recommended intake of Vitamin B6, to support hormonal balance. B vitamins are found in plant-based sources like whole grains, nuts and seeds, pulses and beans, green leafy vegetables, and nutritional yeast.

Magnesium is essential for maintaining balanced energy levels as it is required for ATP production, the energy currency for most bodily processes, for converting glucose from food into energy and may help with balancing blood sugar levels. Plant-based sources of magnesium include leafy green vegetables such as spinach, legumes, nuts and seeds and whole grains.

4. Combat Stress and Fatigue

Managing holiday stress can be challenging, especially when dealing with travel disruptions, unexpected plans and adjusting to new time zones. This can lead to increased stress and fatigue, making it important to manage stress and support your body’s recovery. Magnesium is essential for regulating the nervous system and helping your body cope with and recover from stress. Adding magnesium into your holiday routine can help combat stress, especially since alcohol consumption and stress can deplete magnesium levels. Fun fact: dark chocolate provides a natural source of magnesium. One ounce (about one square) of 70-85% dark chocolate provides 64.6 mg of magnesium. For reference, the NHS recommends a daily intake of 300 mg for men (ages 19-64) and 270 mg for women (ages 19-64). Vitamin C also helps regulate stress hormones and is found in all fresh, raw fruits and vegetables. For a convenient Vitamin C boost while travelling, try our Ginger Immunity Juice Shot, which provides 100% of your daily recommended intake of Vitamin C. Another useful and lesser known herb for managing stress is ashwagandha. Known for its adaptogenic properties, ashwagandha may increase our resilience to stress by reducing levels of cortisol and DHEA (stress-related hormones) more effectively than a placebo, according to recent research.

5. Protect and Nourish Skin

Summer holidays often increase exposure to the sun and other environmental elements that can harm your skin, leading to dryness, dehydration and not-so-nice sun damage. To protect and rejuvenate your skin while enjoying time away, focus on minimising skin damage and strengthening your skin barrier by consuming nutrients that promote collagen production and healthy skin cell turnover.

Antioxidants help neutralise free radicals that can damage the skin, break down collagen and speed up ageing. Incorporating antioxidant-rich, colourful fruits and vegetables like blueberries, raspberries, avocados, goji berries, kale, spinach, as well as green tea and turmeric, are excellent choices for keeping your skin healthy and hydrated.

Vitamins and minerals such as zinc, magnesium, and vitamin C are important for skin health as well. Vitamin A (commonly referred to as retinol) is needed for collagen production and regulating skin cell turnover, which can accelerate the healing process of sun-damaged skin. Vitamin C is crucial for the production of collagen, so should be a mainstay in your daily diet to make sure your skin is strong, nourished and glowing on holiday.