Staying healthy whilst on holiday is probably not at the forefront of your radar. I get it, all you want to do is indulge, indulge some more and repeat. It’s so easy to abandon healthy eating and staying fit with the notion of “treating yourself”.
But keeping healthy on holiday doesn’t have to mean choosing between restriction and enjoying the guilt free pleasures of your trip.
Not one bit!
It’s all about balance and finding that sweet spot of making your holiday just as enjoyable as it is healthy so you don’t feel like you’re missing out on anything.
Why it's important to stay healthy on your travels
Even with the excitement of exploring a new place, travelling isn’t all smooth sailing. From bloating to irregular sleeping patterns and eating habits to foreign microbes and a countless list of holiday illnesses – it can wreak havoc on your body!
This post has all the healthy travel tips to ensure you don’t compromise fun or your wellness during your time away.
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12 smart and effortless ways to stay healthy on holiday
1. Treat yourself - but indulge mindfully
Ofcorse going on holiday means treating yourself to the max! But with a little balance and moderation, I promise you won’t feel like you’re missing out on these simple holiday pleasures. So what’s the best way to do this? Try the 80:20 rule where you eat healthy 80% of the time to allow for the occasional treat for the other 20%.
I find that after eating a healthy meal, allowing myself a treat, like a small dessert or a special local dish, satisfies my cravings without going overboard, meaning I can enjoy these indulgences guilt-free.
2. Make healthier restaurant choices
When dining out during your trip, keep your wellness priorities in close range.
Study the menu like your healthy depends on it! Opt for dishes packed with nutrient-rich ingredients like leans proteins, whole grains and veggies. Try meals that are grilled, steamed or roasted rather than fried and consider asking for dressings and sauces on the side to control how much goes in.
Being mindful of your eating choices by making these simple adjustments means you can savour delicious meals without compromising your holiday diet!
3. Keep yourself hydrated
I won’t bore you with the same “drink your water daily” advice that you’ve heard plenty of times already, but keeping yourself hydrated throughout your holiday is the easiest way to keep your body replenished and in working order.
So whether you’re lounging on a sunny beach or exploring the city, I always suggest keeping a water bottle by your side the whole time and filling it up as you go along.
And whilst your dining away, opt for water whenever possible over sugary drinks and alcohol to hit your hydration goals and avoid any unnecessary calorie intake.
4. Control your portions
It’s so easy to get carried away with all the excitement of trying new foods, but being conscious of portion control is key to maintaining a healthy vacation diet.
One way to do so (as difficult as it is) is to consider sharing entrees or ordering half-sized portions. Another way is to start with a light but filling starter like a salad or soup before hitting the main course. Being mindful of serving sizes will allow you to enjoy all the local delicacies whilst keeping your health goals in mind.
5. Pay attention to gut health by taking probiotics
Since your eating habits tend to change on holiday, your digestive system is the first place you’ll feel any (negative) effects. So to keep your immunity and gut health in perfect condition during your travels, consider taking a daily probiotic.
Aside from eating a balanced healthy diet of whole foods (where possible), taking probiotics will help strengthen your gut microbe to ensure your travels are more enjoyable than spending time on the loo!
The best probiotics for your gut to take with you on holiday
• Care Of Probiotic + Gut Health – supports all things gut health and reduces the occasional bloating, gas and upset stomach.
• Feel Daily Biotic – a powerful blend to help nourish the gut and improve digestion with the added benefit of healthy brain function and mood regulation.
• Mind Body Green Probiotic+ – to help aid in healthy digestion, ease bloating and promote healthy bowel movements.
• Delayed Release Probiotic Eleven – contains 11 blends of potent strains of friendly rebalancing bacteria to support microbiome and digestive regulation.
6. Fit in exercise where you can
ncorporating exercise into sightseeing plans is a smart way to offset a few calories all whilst combining the joys of exploring with the health benefits of staying active.
Walking through picturesque streets, grabbing a bike for sightseeing, hiking to a scenic spot, a light workout on the beach or even trying out water sports not only helps us discover the beauty of the destination but also keeps us effortlessly fit, healthy and energized.
7. Walk as much as possible
And speaking of exercise, the number one way to do this whilst travelling is to walk as much as possible.
If your destination isn’t a long distance away, ditch the public transport and get your steps in! Not only will it allow you to discover more on your travels but also keep you staying fit without even realising it.
I like to take a step counter (like this one) with me on holiday to keep track of my steps and body levels so I know I’m getting even the lightest of exercises in.
8. Don't forget your fruits and veggies
Whether it’s a refreshing fruit salad, a delicious vibrant side salad or grilled veggies with dinner, filling up on fruits and veggies doesn’t just provide your body with essential nutrients but also aids in digestion, keeping you feeling great throughout your holiday.
9. Pack your own healthy snacks on the go
Whilst on holiday it’s easy to reach for quick and convenient snack options like chocolate bars, cookies and potato chips. I’ve been guilty of this on many occasions myself! But not only are they unhealthy but they’re just a temporary energy fix leaving you sluggish and hitting that brick wall quicker than you can get from A to B.
That’s why packing your own healthy snacks on the go is your best bet when you’re feeling a little peckish.
Chop up and put some fruits and veggies into zip bags, grab a container filled with nuts or even keep energy bars (like these energy almond and chocolate protein bars) in your bag. Atleast this way you’ll be loading yourself with goodness without feeling burnt out or guilty afterwards.
10. Wash and sanitize your hands thoroughly
Travelling opens doors to many foreign bacteria and illnesses so hygienic practices like washing your hands thoroughly is non-negotiable. It may seem a little mundane, but honestly, it’s one of the most simplest ways to decrease your chances of contracting any unnecessary nasty bacteria that could lead to sickness.
Keeping your hands clean and using a natural hand sanitizer could mean the difference between enjoying your much needed time away and being stuck in bed watching from your hotel window!
11. Don't skimp on sleep
The excitement of being on holiday, means little sleep and more time to actually “holiday”. However, keeping your bedtime routine as close to normal whilst on your trip will ensure your internal sleep clock is ticking the way it should be.
Aim for the recommended 7-8 hours of uninterrupted sleep so your mind and body are fully in-sync to enjoy everything your vacation has instore for you.
12. Know when to take a break and rest
For some, being on vacation comes with having a jam packed schedule with all the exciting things you want to do (even if it’s just relaxing by the pool). But as much as you want to fit it all in, you need to give your body some rest in order for it be its very best.
With the strain of the sun and the time difference, even a relaxing holiday needs to catch a break and a chance to reset.
Chances are a lazy day or power nap is plenty enough to give yourself the boost you need to enjoy your holiday to the max!
The bottom line of a healthy holiday
As much as holidays are for fun and letting your hair down, striking a balance between indulgence and healthy choices is crucial to enjoying yourself with little complications on your body and wellness. What does this mean for your trip? It allows you to truly savour and explore new foods, relax and stay active all in a mindful manner with a vicious commitment to a healthy lifestyle.
Plus we all want to return back from our vacations feeling refreshed, rejuvenated and empowered rather than struck down sick on top of the holiday blues right?!
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