...well, that's preposterous! Or is it?
Sah wah dee kah! (Thai: Hello!)
Holidays can be very stereotypical.
Even beforehand, I often hear patients, friends and acquaintances saying that they need to ‘prepare’ their bodies for their holiday.
They need to shed those few kilograms before the trip; they want to detox before going as they’re aware of how poor their diet will become; they need to get a fake tan before they hit the beach (note: guilty here). Then, upon returning, a frantic state ensues, like a post-holiday cloud of guilt hovering overhead.
Memories of all the mojitos, exotic meals, late night shenanigans and lack of physical activity well up within us. We feel we’re in the red.
This brings with it more ridiculous ideas of detoxifying, thrashing our bodies with rigorous exercise and unrealistic diet plans. These thoughts will last about a month, tops. Then individuals will sit there, deflated, feeling as if they have done themselves a disservice.
Sound familiar? Why do we feel it’s so difficult to be healthy while on holidays? A recent rejuvenating and unforgettable week-long trip to the Thai islands of Koh Samui, Koh Pha Ngan and Koh Tao brought this all-too-familiar dynamic to mind.
As I sat on a white sandy beach in Koh Tao, looking out over the clear blue water and marveling at how it sparkled like little diamonds on the surface, I realised I’d never felt so still. Besides my mind gently ticking over, everything within me felt quiet. "Moments like these are so important on holiday", I thought.
"I wonder if people really take the time to stop and appreciate and centre themselves like this?
Do many people take a holiday to practice self-care?
Or are holidays viewed simply for pleasure where we eat, drink and rest less than we would back home?"
It is possible to have a fun, vibrant holiday while practicing self-care and making healthy decisions for your body. It simply requires a little bit of research and willpower to carry it through, as well as bearing in mind – everything in moderation!
Injuries
If patients are nursing an injury sustained prior to going on holiday, it is best to make yourself aware of some of the factors that can influence injury management.
Alcohol Alcohol is a vasodilator which facilitates the transport of inflammatory cells to an area of inflammation within the body (i.e. the site of a recovering injury). In excessive consumption, the inflammatory marker C-reactive protein (CRP) has been found to be released. This is in response to bacteria being accidentally released from the small intestinal tract as a result of alcohol consumption (i.e. moderate to severe)(Healthline, 2019). You can have your one or two Chang beers in Thailand per day, but just take it easy if you know you have an inflamed injury.
Activity It is best to obtain advice from your treating medical practitioner/GP or osteopath as to which activities are suitable for you to participate in with your given injury. This will prevent exacerbation or re-injury and a longer period of recovery. However, inactivity may not be beneficial to your recovery either. Make time for a slow walk along a beautiful beach with your other half or, if feasible, a light bike ride around your destination. Walking can be the simplest and most low impact way to give your body some gentle exercise while away and recovering. And you’ll get to see so much while out and about! Late nights/lack of rest Growth hormone is released within the body when we sleep—and is key to restorative processes. Increased amounts of cortisol are also released within the body when we are sleep deprived or stressed (Hirotsu et al, 2015). Try to incorporate a nap into your day if you know you’re going to have a late night. Diet Consuming anti-inflammatory foods while on holidays can be extremely beneficial to injury recovery and management. As Hippocrates said, ‘Let food be thy medicine, and medicine be thy food’. Anti-inflammatory foods include fish; nuts (unsalted); oils (olive and almond); spices such as turmeric, ginger and garlic; dark green leafy vegetables (bok choy and spinach included here – used a lot in Thai cooking); vibrant coloured vegetables such as pumpkin, sweet potato, eggplant and capsicum, and colourful fruits like berries, oranges, bananas, kiwi fruit and grapefruit – avocado is up there too! Avoiding excessive consumption of alcohol, processed and fried foods, cigarette smoking and heavily salted meats such as salami (Health Harvard, 2019). Thai/Bali belly We are all aware of this horrible affliction either from personal experience or having heard the horrible details of another person’s brush with it. Yuck! Thai/Bali belly or intestinal dysfunction can occur for a number of reasons. If you have a known food intolerance and you’re visiting a foreign country, it is advised you thoroughly research dishes before you leave to familiarise yourself with what will be appropriate for you. Consideration must be given to cross contamination from cooking surfaces etc. if your intolerance is this sensitive. The use of oils and spices in cooking can also create conditions within the gut that are different to the ‘norm’ with your usual diet back home. Reverting to very plain foods for a couple of days can assist with this—as dull as this management method may be. The gut can also adjust to the dietary changes; if only mild bloating or indigestion, being patient with your body can allow it that time. This is true for those who only experience mild discomfort for one to two days at most. Signs and symptoms persisting longer should be attended to immediately by a health professional. Ensuring you have appropriate travel insurance can assist with this so it shouldn’t cost you an arm and a leg to visit the doctor. Talk to your local travel agent to ensure this is organised before you go. Taking a probiotic that does not require refrigeration for up to four days before you leave can be highly beneficial, nourishing your gut with new, strong bacteria to fight any potential bugs. Take the probiotics with you and take daily as directed. Avoiding the usual traps will serve you in good stead: drink bottled water only and also use it for brushing your teeth, eat in restaurants and avoid street food that is not freshly prepared in front of you, use antibacterial wipes or disinfectant after using any public restrooms. Overall, looking after your body and practicing self-care while on holidays can be quite straight forward. It does require some diligence and awareness of how you are feeling so check in with your body regularly and practice mindfulness. But, most of all, enjoy the experience and don’t be too hard on yourself. One treat per day is not going to bring you undone if you’ve made health conscious choices the rest of the time. Taking time to rest and relax with those you love can be such good medicine too.
Look after yourself.
Lenore
References 6 Foods That Cause Inflammation (https://www.healthline.com/nutrition/6-foods-that-cause-inflammation)(2019) (Healthline)
C. Hirotsu, S.Tufik, and M. L. Andersen, Interactions between sleep, stress, and metabolism: From physiological to pathological conditions, Brazilian Association of Sleep (2015)
Health Harvard, Foods That Fight Inflammation, https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation, (2019)
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