TIPS TO STAY HEALTHY ON HOLIDAYS

It is common to break with routine on holiday, and that means changing schedules, rhythms, temperatures and even making concessions in terms of diet and physical activity. In a conscious and controlled way, this change of scenery can have great benefits on a mental level, disconnecting us from the most stressful obligations and renewing our sense of wellbeing.

But if these concessions are abused, our bodies can suffer, and that’s when the holiday can go awry… dehydration, toxo-infections from bad food, diarrhoea or sunstroke. These unpleasant problems can be avoided by taking a few preventive measures such as washing hands frequently and before eating, cleaning fruit and vegetables well, refrigerating food correctly and buying from trusted establishments.

In addition, the heat produces important changes in our metabolism, and it is important to understand this in order to know how to adapt properly and avoid drastic changes in weight or volume, as well as feelings of tiredness and discouragement when we return from holidays.

In summer, the body wants to keep the body temperature as stable as possible, so we feel the need to drink more. We don’t need as many calories as in winter to maintain our body temperature, and in general we feel less appetite. There tends to be a greater tendency to eat more fresh fruit and salads, but not everyone likes them. The feeling of bloating is quite common. Maybe we need to revise some recipes, or get a little holiday meal plan?

Let’s take note of some interesting ideas that can help to avoid the typical bloating.

Summer is an excellent time to cleanse the body of the toxins accumulated in winter, as we are in an energetic phase of openness and expansion. 

• There are many foods in this season that help to purify the body: courgettes, celery, cucumber, endives, leeks, green beans, carrots, peas, stone fruits, seeds, fish, … However, even when they are at their best, we should not over-consume peppers, aubergines, tomatoes and potatoes, because of the acidity they generate in the blood … something that in autumn can take its toll on the immune system.

• Given the greater appetite for fresh produce, it is common to choose a salad from the menu, but then to dip it in a bath of oil, vinegar and salt… or mayonnaise and commercial sauces full of fats, sugars and additives. 

• It is important to moderate consumption of salt and saturated fats, giving priority to extra virgin olive oil, and incorporating citrus fruits and/or aromatic herbs (dill, basil, oregano, chives, parsley, mint, mint…). In this way, we keep our blood pressure and kidneys in shape, and our energy much more sustainable throughout the day. Also, remember that good seasonings always have a water base, which is then emulsified with the olive oil and spices. 

• It is advisable to combine salads or raw foods with cooked dishes during the day to reduce abdominal bloating. Similarly, avoid mixtures of foods that cause uncomfortable fermentation in the digestive tract, such as fruit with pulses, two different pulses in the same meal, mixtures of proteins, …

• It is a good time to exercise outdoors, especially those that work the abdominal area.

• It is important to hydrate in summer, but not just any old thing: beers, summer reds, slushies, horchata, soft drinks, alcohol, ice… provide a type of cold energy that dampens the digestive fire and stagnates the metabolism, leading to fluid retention and a greater appetite for salty things. As a result, we lose minerals and feel more tired. Ideally, choose quality mineral water, natural smoothies, lemonade, fruit jellies, warm infusions of mint, peppermint, hibiscus and green tea.

• Changes of place, travel, meals and rhythms lead us to think that on holiday it is normal to eat messily and “whatever there is”. It doesn’t have to be like that, if we have foresight and organise a small travel meal plan. 

• As precautionary measures to avoid alterations in the intestinal flora: avoid dairy products, processed meats, tinned products, mayonnaise-type sauces, industrial pastries and eggs when travelling. Fish should only be frozen, salads should only be eaten in reliable places, well washed and freshly made. 

• Always take with you in your luggage: mineral water, some oral serum, green apples, vegetable chips, sugar-free müesli sachets, fennel seeds for digestion, seed bars, raw almonds, dried apricots, quality breads (seed or rye bread or rice toast).

• Prepare a natural travel kit with essential oils (not to be used in the sun), for example, lavender drops to prevent bites and relax before going to sleep, tea tree to protect against parasites or cure fever, lemon to wake up when driving, eucalyptus to decongest the air…; and don’t forget remineralising salts and a probiotic just in case.

• Choose dishes that are as simple as possible and use seasonal and local produce. Or take simple homemade mixed dishes, with natural and fresh foods, seasoned with virgin olive oil, fresh herbs and citrus fruits, and preserved in airtight and cold glass jars, such as the ones in the image ☺.

If you want to make a good start in September, contact us for advice on the personalised health and wellness plans we can offer you.

¡Happy healthy holidays!

María Kindelán