Planes, Protein & Peaceful Sleep: Your Holiday Health Guide

Travelling is about exploring, relaxing, and making memories- not stressing about your routine. But it is possible to enjoy your holiday while still feeling energised, light, and balanced. Whether you’re heading to a beach resort, a city break, or a family trip, here are five realistic ways to stay healthy on the go:

1. Start Your Day with a High-Protein, Low-Sugar Breakfast

The easiest way to derail your energy and digestion on holiday? Starting the day with pastries, toast, or sweetened yoghurts. They spike your blood sugar, then leave you hungry and sluggish by mid-morning.

Instead: prioritise a breakfast high in protein and healthy fats. Think:

• Eggs with veggies and avocado

• Greek yoghurt with chia seeds and berries

• Smoked salmon, cheese, boiled eggs, or nuts if you're at a buffet

This sets your metabolism up right, keeps you full for longer, and helps avoid mid-morning snack binges.

2. Drink More Water Than You Think You Need

Flying, heat, sightseeing, and salty meals- they ALL dehydrate you. Even mild dehydration can make you feel tired, bloated, or foggy.

Tips to stay hydrated:

• Travel with a reusable water bottle and refill throughout the day

• Add electrolytes (especially in hot weather or after exercise)

• Have a glass of water before every meal and coffee

• Coconut water is a great hydrating option too

If you’re flying, double your usual intake- flights are especially drying.

3. Prioritise Sleep (Yes, Even on Holiday)

It’s tempting to pack your days (and nights!) full, but poor sleep affects everything: digestion, cravings, mood, energy, and even your immune system.

Try this:

• Stick to a consistent sleep and wake window (as much as possible)

• Use an eye mask, earplugs, or white noise app if needed

• Magnesium glycinate before bed can help you relax and fall asleep faster

• Avoid late caffeine and heavy meals too close to bedtime

One late night? No problem. Five in a row? You’ll feel it.

4. Keep Your Body Moving (Without a Gym)

You don’t need formal workouts on holiday, but staying active keeps your digestion happy, your blood sugar stable, and your mood elevated.

Ideas to sneak in movement:

• Morning walks to explore the area

• Take the stairs where you can

• Swim, hike, dance, or play with the kids

• Short bodyweight workouts (10–15 minutes) in your hotel room

Movement doesn’t have to be structured- just find fun ways to keep your body in motion.

5. Support Your Gut (Because Travel Can Be… Disruptive)

New foods, time zones, stress, and travel can throw your digestion off. Bloating, constipation or discomfort are common, but preventable.

Here’s what helps:

• Bring a travel probiotic or digestive enzymes

• Eat slowly and chew thoroughly (especially at big meals)

• Include fibre-rich foods like fruit, veg, and chia seeds

• Herbal teas like peppermint, ginger, or fennel can soothe bloating

Your gut is your foundation- keep it happy, and you’ll feel better throughout your trip.

Staying healthy while travelling isn’t about restriction, it’s about supporting your body so you can feel your best while enjoying every moment. Even sticking to just 2–3 of these habits can make a huge difference. Bon voyage, and here’s to feeling energised, light, and well on your next holiday!