We all love to travel. Summertime in particular can be busy and with different trips planned it can take its toll on the body. We don't want illness and fatigue and bad health getting in the way of our vacation memories, so we asked Dr Rob Corney Ph.D, MPhil, MSc, GC Biosciences, to once again give us some insights into better health... this time for the summer season.

Preparing for a Holiday

The excitement of an upcoming holiday can sometimes overshadow the importance of maintaining our health. However, with a few nutritionally centred strategies, you can enjoy your vacation while supporting your well-being. Here’s how you can get ready for your holiday in a way that prioritizes your health.

Start with a Blood Test

One of the most proactive steps you can take before your holiday is undergoing a comprehensive blood test. Optimising your weight loss and health potential starts internally. This simple yet informative procedure will provide a clear picture of your current nutritional status, identifying any deficiencies or imbalances that need addressing. Key markers such as vitamin D, B vitamins, iron profile, lipid profile, and thyroid profile are crucial as they directly affect your rate of metabolism if not balanced. For instance, vitamin D deficiency can lead to fatigue and weakened immune function, while imbalances in thyroid hormones can significantly impact your weight and energy levels.  

Understanding your unique nutritional needs through these blood tests allows for more precise and effective dietary planning. By optimizing your metabolism in the weeks leading up to your holiday, you can potentially enhance weight loss and overall energy levels, ensuring you feel vibrant and ready to enjoy your travels.

Boost Your Immune System

Travel often exposes you to new environments and a variety of germs, which can challenge your immune system. To combat this, focus on a diet rich in vitamins and minerals that bolster immunity. Foods high in vitamin C such as citrus fruits, bell peppers, and berries, as well as those rich in vitamin D like fatty fish, fortified dairy products, and adequate sunlight exposure, are excellent choices. Additionally, zinc-rich foods such as nuts, seeds, and legumes can help strengthen your immune response and reduce inflammation.

Probiotics also play a significant role in maintaining a healthy gut, which is a cornerstone of a robust immune system. Incorporate yogurt and fermented foods like sauerkraut and kimchi into your diet. These not only support gut health but can also reduce bloating and enhance weight loss by improving your metabolic rate.

Hydrate and Detox

Proper hydration is essential for overall health, especially if your holiday involves long flights or outdoor activities under the sun. Aim to drink at least 2 litres of water daily in the lead-up to your trip. Staying well-hydrated helps your body function optimally, aids digestion, and keeps your skin looking its best.

In addition to water, herbal teas such as green tea can be beneficial. Green tea not only helps with hydration but also contains antioxidants that support metabolism and may help curb appetite. Water-rich foods like cucumbers and watermelon are also excellent for maintaining hydration while contributing very few calories.

Detoxifying your body before a holiday can make a big difference in how you feel. Reduce your intake of processed foods, alcohol, and caffeine, which can contribute to bloating and fatigue. Instead, focus on whole foods that support your body's natural detox processes.

Optimize Your Diet

Adopting a balanced diet that includes a variety of nutrient-dense foods is crucial for preparing your body for holiday fun. Lowering your caloric intake and removing high saturated fat and high sugar items from your diet can help you slim down and feel more confident on your vacation.

Prioritize whole grains, lean proteins, and a colourful array of fruits and vegetables. Omega-3 fatty acids, found in fish and flaxseeds, are excellent for reducing inflammation and supporting brain health, which is beneficial for managing travel stress. Tailored nutritional advice and diet plans based on your blood test results can further enhance your dietary efforts. GC Biosciences can provide personalized guidance to help you meet your health goals.

Supplement Wisely

Sometimes, even with the best diet, it's challenging to get all the nutrients your body needs from food alone. Based on your blood test results, you may benefit from specific supplements to address any deficiencies. For instance, green tea extract, conjugated linoleic acid (CLA), or omega-3 fatty acids can aid weight loss by increasing fat metabolism.

Supplements should be chosen carefully and tailored to your individual needs. GC Biosciences is available to consult and advise you on the best supplement plan for your individual health goals.

Plan for Healthy Eating on Holiday

Maintaining healthy eating habits while on holiday can be challenging, but with a little planning, it’s entirely possible. Research local cuisine and identify healthy food options before you go. This way, you can enjoy the local flavors without compromising your health goals. Packing nutritious snacks such as nuts, seeds, and dried fruits can help you avoid unhealthy temptations.

Being mindful of portion sizes and caloric intake is also important. Try to maintain a balance between indulging in local delicacies and making healthy choices. For example, if you know you'll be having a rich meal in the evening, opt for lighter, nutrient-dense foods throughout the day.

By starting with a blood test and following these health-centred strategies, you can enjoy your vacation while looking and feeling your best. GC Biosciences is here to support you with personalized nutritional advice and comprehensive health monitoring, ensuring that your holiday is as enjoyable as possible.

Dr Rob Corney Ph.D, MPhil, MSc is a highly experienced specialist in health and nutrition, using blood testing to guide nutrition plans and help people with their health and wellbeing goals. Biosciences can support MCC members with nutritional and fitness guidance through consultation and biochemical testing. Contact the MCC team if you're interesting in arranging a consultation.