Sun holidays should leave us feeling rejuvenated and re-energized, so why do some people return from holidays exhausted and weak?
Air travel, time zone changes, lack of sleep, eating out, foreign germs, sunburn and other stressors from travel can weaken your immune system, making you susceptible to many unwanted side effects. That’s why it’s important to look after your body inside and out when on holidays.
Protect your skin
This can be achieved by eating antioxidant rich foods such as brightly coloured vegetables and fruit. They prevent free-radical damage and have a strong protective factor against sunburn and skin damage, while providing much needed vitamins and minerals. Healthy fats such as oily fish, nuts, seeds, and avocados are anti-inflammatory and promote skin healing.
Get adequate Vitamin D
Vitamin D helps to support your immune, skeletal, cardiovascular, digestive and nervous systems, cancer prevention and more. A factor 8 sunscreen can reduce vitamin D production by up to 95%; therefore it is important to get a cautious amount of sun exposure without sunscreen. For most, 15-30 minutes exposure to bare skin for adequate production of vitamin D and protect against skin cancer risk.
Choose a natural sunscreen which doesn’t contain any harmful or toxic chemicals and will moisturise the skin.
Eat probiotic foods
Such as sauerkraut, kombuca, kefir and kimchi to maintain healthy immune and digestive systems. These prevent tummy upset, diarrhoea and constipation. If you cannot source these foods abroad, it is recommended to take probiotic supplements at least 2 weeks before and 2 weeks after you travel.
Stay hydrated
The flight, sun and alcohol intake all contribute to dehydration which causes symptoms of constipation, dizziness, headaches, fatigue, bloating, and water retention. Drink a sufficient amount of water to replenish any fluids lost.
Herbal Teas
Ginger, chamomile or peppermint are excellent treatments or preventatives for nausea or travel sickness.
Packed Lunches or Snacks
Take these on outings to prevent hunger pangs and unhealthy food selections.
Order a large side salad and side vegetables
Instead of a large meal when eating out, this will fill you up and save you from overindulgence at every sitting.
Check out local activities for exercise
This could include such things as park yoga, beach volleyball, and walking/cycling tours.
Relax and unwind
Treat yourself to a spa day or massage, take time to meditate and do deep breathing techniques to de-stress and support your body and mind.
This information has been brought to you by College of Naturopathic Medicine graduate and Nutritional Therapist, Jacqueline Ryan
