A celebrity nutritionist has shared her top tips for staying healthy on holiday, including the five diet rules she lives by to avoid any unpleasant digestive mishaps
With June officially upon us and the summer holidays just around the corner, many of us are beginning to contemplate our vacation plans.
Whether it’s discovering the domestic wonders of the British Isles, soaking up some European allure on a short city break, or jetting off for a lengthy stay on a sun-drenched beach – one thing is certain, you won’t want an upset stomach ruining your plans.
Digestive issues reportedly impact between 30% and 70% of holidaymakers each year, depending on which study you refer to. This suggests that while it may be uncomfortable being confined to the toilet, suffering from cramps, or battling nausea, you’re certainly not alone if you’ve ever been afflicted whilst trying to enjoy a holiday.
So, why do people fall ill and what can they do to prevent it?
Travel itself is one of the largest contributing factors to falling unwell whilst abroad, particularly when crossing multiple time zones. This can disrupt your body’s natural circadian rhythm, affecting everything from sleep to digestion and even hormone production, reports the Express.
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This disruption could result in difficulty sleeping, waking up feeling fatigued, experiencing digestive problems, or enduring mood swings – all of which can dampen the joy of a much-anticipated holiday.
And it’s not just significant changes that can cause issues, but a combination of minor alterations can also wreak havoc on your health, according to Women’s Health.
Celebrity nutritionist and author Gabriela Peacock has shed light on the importance of maintaining a routine, stating: “Even just shifting your routine, such as eating at odd times, sleeping less, or sitting for long periods, can cause imbalances. I always tell my clients: your body thrives on rhythm.”
She suggests that despite the inevitable disruption that comes with travelling, establishing simple routines like waking up and eating at regular intervals, staying hydrated, and getting early morning sunlight can help recalibrate your internal clock.
So how can we tackle this issue?
Gabriela offers several practical tips to prevent an upset stomach while on the move, including taking a stroll after meals, drinking ample water, and incorporating fibre into your breakfast. She also advises opting for filtered water when possible and enhancing gut health with a probiotic.
However, it’s her five fundamental nutritional guidelines that truly make a difference and promise to bring joy back to holidaymakers this summer season.
Kickstart your day with protein
It only seems fitting to start Gabriela’s recommendations with the most important meal of the day – and that’s breakfast. She recommends starting off with a healthy dose of protein in the morning, such as eggs, avocado, or Greek yoghurt with berries.
Keep yourself hydrated
In hot climates it may seem like a no-brainer, but closer to home we’re often guilty of neglecting our water intake. Gabriela recommends staying hydrated, particularly during and after long flights, and even suggests boosting electrolytes with a pinch of Celtic sea salt or pre-packaged sachets to ensure your body is in tip-top shape for the day ahead.
Avoid skipping meals.
When away from home there can sometimes be a tendency to skip meals while trying to cram everything into a day, but this a huge no-no, according to Gabriela as skipping meals often backfires later with sugar crashes or overeating.
Instead, she recommends eating regular balanced meals to help keep blood sugar stable.
Snacks are a blessing.
If you don’t fancy tucking into a solid meal, snacks can be a good alternative option particularly if you pick healthy choices that pack a protein punch.
“ I always travel with some nuts, a protein bar, or sachets of protein powder so I’m never caught off guard,” explained Peacock. “ You can get great cured meats in Europe too – which act as a great high-protein snack!’
Don’t shy away from trying local cuisine.
When travelling, don’t be afraid to indulge in local cuisine while you’re experiencing a new place. Whether that’s a delicious Akee and Saltfish in Jamaica, a dreamy Linguine in Italy, or a Sukiyaki hotpot in Japan, experiencing the different flavours and delicacies while abroad can add a huge new sensory element to your getaway.
However, while Gabriela highly encourages tucking in, she does add that you should monitor your own body, and try not to eat too heavily for several days in a row to avoid any unfortunate mishaps.
