Summer vacations are the perfect time to rejuvenate both your body and mind. Traveling brings numerous mental and physical health benefits, but maintaining healthy habits while away can be challenging.

Many of us often struggle to balance the desire to “look good” with the temptation to overindulge on vacation. However, stressing over achieving the “perfect beach body” is unnecessary. What truly matters is enjoying the moment, connecting with others, and being at peace with yourself.

Mindful eating can help you appreciate food more

One of the best parts of traveling is experiencing the local cuisine – and you should enjoy these culinary delight, in moderation. Ask yourself, “Am I honoring myself? Do I truly want this?” If the answer is yes, then savor it without any guilt. Eating calmly instead of stressing can enhance digestion and overall experience. Remember to incorporate fruits and vegetables into your meals, as fiber is often overlooked while traveling. Focusing on protein at each meal, especially plant-based proteins, can help maintain your energy levels.

Likewise, staying hydrated is crucial while traveling. Drink plenty of water throughout the day, especially if you’ve been out in the sun. Be mindful of how less nutritious foods and drinks affect your energy and well-being. Occasionally scheduling non-alcoholic days can make a significant difference. The key is to be intentional about your consumption without undue pressure.

Achieving balance is essential for a guilt-free vacation. Indulge in moderation to savor each experience without overindulging. Listen to your body—eat when you’re hungry and stop when you’re full. Remember, you can always save some for later. Exploring non-food sources of relaxation, such as making new friends, watching the sunrise, or journaling, can enrich your vacation experience.

Movement helps elevate your mood and keeps the blood flowing

Integrating movement into your daily routine is important. Starting your day with morning yoga, stretching, walking, or biking can be both enjoyable and beneficial. These activities can become special group events, creating memorable experiences with friends and family. Engaging in fun physical activities like beach volleyball, dancing, or snorkeling can boost endorphin production, naturally enhancing your mood.

Practicing mindfulness and stress reduction is also essential. Taking time for yourself helps you stay present without the pressure of a “time limit.” Incorporate meditation, deep breathing, journaling, or reading into your daily routine to refresh yourself amidst the excitement of travel. Maintaining a consistent sleep schedule is crucial. Being well-rested not only keeps you energized but also enhances your ability to enjoy each moment fully.

Upon returning from your trip, ease back into your regular eating and exercise routines gradually. Reflecting on your vacation experiences can help you plan future trips more mindfully. Regardless of what you ate or did on vacation, the important thing is to spend time listening to yourself—a challenge for everyone juggling numerous responsibilities throughout the year. Our culture often places guilt on taking time off, but it’s time to think differently. Satisfying a craving here and there feeds the soul, and there is absolutely nothing to feel guilty about. Everyone deserves a summer that celebrates life and all the beautiful things it offers.

 

Dr Aarti Javeri-Mehta,
Internal Medicine Specialist & Board
Certified Lifestyle Medicine Physician