This article was first shared in the June edition of The Everyday Nutrition Newsletter. Sign up via the from at the bottom of this page to receive the newsletter in your inbox every month.
Have you ever felt like all your hard work in developing a healthy routine goes out the window the minute you step into the car / train / airport / ferry port?
The temptation of fast food at motorway services and the allure of the all-inclusive hotel bar and buffet can quickly derail even the most disciplined routines.
But here's the good news: holidaying doesn't have to mean abandoning your health and wellness goals. With a bit of reframing, you can use your holiday to cultivate new habits that you can bring back home as a lasting souvenir.
Read on for five tips to help you stay on track that – most importantly – don't interfere with you having a great time.
1. Explore local cuisines
Local cuisines are usually influenced by cultural and dietary traditions that prioritise health and wellbeing. Mediterranean cuisine, for example, is famous for its emphasis on olive oil, fish, whole grains and vegetables, associated with numerous health benefits such as reducing the risk of heart disease.
Local cuisines also typically use fresh, local and seasonal ingredients, which are generally more nutritious, better tasting and less processed. It's a win-win.
2. Slow down while eating
The pace at which you eat can significantly impact your health, particularly your digestion. When we eat in a hurry, our bodies aren’t adequately prepared for digestion. This can result in insufficient digestive juices and enzymes being primed and ready when the food arrives.
Additionally, eating too quickly can cause us to swallow air and not chew our food properly, making digestion harder and causing bloating, flatulence, acid reflux, and poor nutrient absorption. Eating slowly also helps us to recognise when we're full, preventing overeating and subsequent weight gain and digestive issues.
Being on holiday is the perfect time to practice this new skill. You're likely to be eating at a table rather than in front of the TV, and you have more time.
Engage your senses – look at your food, smell it, taste it – and fully appreciate each bite.
3. Relax
Stress is detrimental to our health, with many chronic health issues linked to prolonged high levels of stress hormones like cortisol. While we can't always eliminate stress from our lives, we can modify how our bodies respond to it.
On holiday, you have the chance to learn new ways to manage stress. First of all, prioritise activities that shift your body into 'rest and digest' mode instead of 'fight or flight'. Secondly, include some simple mindfulness steps such as deep breathing and paying attention to the noises around you to help you relax further. You can then apply these new skills when you get back to the hustle of daily life.
4. Get moving
Incorporate physical activity into your holiday routine. Sightseeing, wandering through markets, and cycling along the seafront all count. If you're planning a day by the pool (full marks for relaxation), why not start and end it with a short stroll or a dip in the sea?
5. Remember the 80–20 rule
Maintaining health is important, but it's easy to become overly strict or self-critical when deviating from the plan. The 80-20 rule helps balance this: 80% of the time, stick to what you know keeps your body healthy, and 20% of the time, allow yourself some flexibility.
Final word
Please also wear sun cream and drink lots of water. :-)
Disclaimer
The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.
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