Top 11 Healthy Holiday Tips - Dietitian's top holiday health and fitness tips.

What are the top healthy holiday tips this holiday season?

Have you been on your holidays yet this year, or are you about to head off in the next little while? I know that a health buzz often happens BEFORE the holiday. But there are many healthy habits that you can keep up while away!

In my last post, I explored some wonderful summer-time health hacks to help you make the most out of the many opportunities that summertime brings to build your healthy habits. You can find the link for that post HERE. However, today let’s look at the top 11 holiday habits to get you through your holiday on a healthy high!

Top 11 hacks for a healthy holiday!

Have you been on your holidays yet this year, or are you about to head off in the next little while? While I know that a health buzz often happens BEFORE the holiday, there are many healthy habits that you can keep up while away!

Healthy holiday tip 1: Grab every opportunity to get active.

Holidays can give you plenty of opportunities to get active! From exploring the local town by foot, to making full use of that pool by swimming a few laps. There are many fun ways to get that heart beating a little faster! And why not discover your adventurous streak by trying out a new sport such as snorkelling, surfing or mountaineering. Aim for at least 30 minutes of activity everyday, and see if you can hit that target of 10,000 steps most days of the week!

I ofcourse try to practice what I preach, and so tried out surfing, white water rafting and snorkelling during my last trip! While I wasn’t particularly good at these, the adrenaline rush was phenomenal!

Healthy holiday tip 2: Watch your alcohol.

It can be easy to find yourself in the habit of taking a drink of alcohol with each meal while you’re away. However, not only does drinking excess alcohol put you at risk of leaving your holiday more tired than when you started it, it also increases your risk of becoming severely dehydrated! Try to drink no more than 2-3 alcoholic drinks in a day, and aim for 2-3 alcohol free days a week. People often find that taking a non-alcoholic drink between each alcoholic drink helps them to pace their drinking over the evening.

Healthy holiday tip 3: Don’t skimp on sun-safety.

Protect yourself from short-term discomfort and long-term cancer risk by being sun-safe! Wear at least a SPF factor 15 sunscreen when outdoors, and reapply regularly throughout the day! Also, try to avoid direct sunlight between 11am and 3pm, and cover up if you need to be outside during this time. Pay close attention to your face and ears by wearing a hat that provides shade to your neck, ears and face, and protect your eyes using sunglasses!

You do not want to end up like myself, and forget to reapply sun cream to ONE of your shins (yes, just one) after white water rafting…

Healthy holiday tip 4: Keep your cool when its hot outside!

The heat while away can become overwhelming, especially when you are not used to it. If you are inside, make use of the cooling effect of the indoors by resting in the coolest area of the house. Keep the windows that are exposed to the sun closed during the day, but don’t be afraid to open the windows overnight to cool the house down. Eat and drink cold foods, and use aircon if you have it. A cold shower or bath can help, as can sprinkling cold water on your arms, legs and even clothes. And steer clear of resting in parked cars when its hot out, as temperatures inside the car can rise rapidly when in the sun.

Healthy holiday tip 5: When three become one: breakfast, lunch and dinner

When holiday-mode kicks in fully, time can become a blur. And suddenly you’re having breakfast at 2pm, forget to have lunch and settle down for dinner at 11pm. For those of us with sensitive guts, the lack of meal structure can lead to excessive bloating. And choosing where to have dinner when your grumbling tummy is making the decisions becomes a whole lot more difficult than if you had set a more reasonable time to start looking for dinner options. Aim to keep up your 3 set meals a day, and your tummy will thank you for it!

Healthy holiday tip 6: Choose healthy when you can

Fruits and veggies grown under the sun and bought under the sun have a flavour that is difficult to replicate back home. And savour the fresh local seafood or locally produced olive oil. Eating meals based on lean local proteins (such as fish or chicken), a big pile of local veggies, some wholegrain carbs and some healthy plant-based oils means you are getting the best in terms of both flavour and nutrition!

This is one of the many delicious and healthy meals I had while away in Costa Rica. I loved the way that fruit and veg was always a part of their meals. And a good serving of their Gallo Pinto (beans and rice) gave me a good dose of healthy proteins and carbs!

Healthy holiday tip 7: Don’t pretend that you can go without snacks

When hunger turns to hanger, it can be impossible to decide on a restaurant to have your next meal! Snacking is a healthy thing as long as you keep the calories of your snacks under control. It can help you to keep your energy levels going throughout the day, and can be a great way to get in some extra fruit, veg, wholegrains and low-fat dairy! Travel with a healthy snack or two in your bag to help you fuel your shopping/hiking/exploring. Some nice suggestions include pieces of fresh fruit such as apples/oranges/bananas, nuts, popcorn and dried fruit!

These are a collection of the snacks that I brought with me while hiking the Inca Trail. Nuts, fruit and cereal bars kept me well fuelled while I took on the Andes!

Healthy holiday tip 8: Hydration on Vacation

When the weather is hot, and you are out of your usual routine, it can be easy to skimp on the drinking and become dehydrated. Early signs of dehydration can include fatigue, headaches and blurry vision. More dangerous effects of dehydration can include falls, kidney problems and brain damage. Some great ways to keep up with your hydration needs is to carry around a refillable 1 litre bottle. Aim to drink at least 2 or more of these over the course of the day. Adding some squash or lemon to the bottle may make it easier to get through the 2 litres a day. And try to have a drink with each meal as well, as this is a nice opportunity to get a refreshing and cold drink to help you cool down.

Healthy holiday tip 9: If you have any allergies or medical conditions – go prepared

A little bit of preparation can go a long way if you have any allergies or medical conditions and are going travelling. Make sure you have your medications with you, along with prescriptions that you may need. Consider printing off some information about your condition in the language of the place you are travelling to in case of emergence. If you are concerned, your GP, travel health doctor or even a patient group for your condition may have resources available to help you on your way!

Healthy holiday tip 10: Recharge and relax

While it’s important to stay active for at least 30 minutes of your day, do not underestimate the power of some much needed relaxation while you are away. For many, a holiday is a chance to get away from the hustle and bustle of day-to-day life. Use this time to read the book you have intended to read all that time. Catch up on some sleep. Soak in the atmosphere of a local park or square and spend far longer than needed on sipping your coffee in that cute café. Apply some mindfulness practices by paying special attention to your senses of hearing, smell, taste, touch and sight. Doing so will help you to quieten your mind and experience the moments of relaxation more intensely.

Healthy holiday tip 11: Travel well!

The actual time spent in transit, be it in a plane, bus, car or train can make up a significant proportion of your time away. Use this time wisely, and you will arrive at your destination rested and ready to take on the next adventure! Actually, in my next post, I will explore the top strategies to help you travel in health!

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