The summer holidays are around the corner and it’s like the perfect time to work on your health regime. But getting a better health would require you to have a predetermined knowledge about the type of diet and nutrition that would work best for you body. A fitness enthusiast or not, these dietary changes would do wonders for your mind, body and skin.
1. Go organic
A strong immune system is the epicenter of pulling off your daily tasks effectively and within the right time—same goes for the fun or other activities that you would be looking forward to during summer holidays. And guess what? Diet plays a major role in your body’s immunity. You have to cut down on the processed or junk foods, and rather focus more on organic, homemade foods. Go organic with your meat, dairy and vegetable choices if you really want to get the most of out of your diet changes.
2. Appraise your macronutrient intake
It’s not just about eating healthy; you need to understand how different sources of nutrients work on your body. Try to take more of proteins, fresh fruits and vegetables and less of simple carbs like refined sugars. The macronutrient balance would also include getting good fats from seeds, olives, nuts, and oily fish. Note that alcohol and sugar are immune suppressants, so you have to cut down on both.
3. Get more zinc
Zinc is an essential antiviral nutrient and antioxidant. The best part is: There are diverse sources of zinc, including meat and poultry, nuts and seeds, seafood, oysters, seaweed and unsweetened cacao, so you would hardly need to rely on supplements if you have a balanced diet. But remember, you have to consult your doctor first to avoid overloading on zinc.
4. Take care of your eyes & skin
To protect your eyes against macular degeneration and your skin against UV damage, astaxanthin is a very important plant nutrient that you could add to your diet. Astaxanthin sources include salmon roe, lobster, salmon, seaweed, crab, and arctic crab. Also, remember that your body needs between 4mg to 8mg of astaxanthin, daily. And if you want to get your skin and eyes ready for the summer’s atrocious sun, you will need to start loading up on astaxanthin three to four weeks prior to summer holidays, as well.
However, it could difficult to get this much astaxanthin from the food alone, so a dietary supplement could do the job as well. You can use 2-4 capsules of High Nature Astaxanthin and Black Currant. It’s a totally safe supplement with no known side effects. But I would still suggest you to first get a check up with your doctor before taking it.
5. Get more probiotics (Good Bacteria)
The amount of probiotics intake is directly correlational with your immunity, i.e. more probiotics, better immunity. Don’t forget to take some good bacteria regularly as it could help you against both constipation and diarrhea during summer holidays. Also, it’s worth mentioning that probiotics are totally safe supplements with no known side effects (or negative drug interactions). Again, I would suggest you to consult your doctor before taking any supplements or medication.
6. Get More Ginger
Travelling for long hours during holidays is a normality, and if you are vulnerable to motion sickness, you can avoid the inconvenience of a nauseous feeling by chewing onto some ginger. It’s a great natural remedy—trust me!
7. Stay hydrated
The power of a hydrated body couldn’t be covered in this post alone, but if you really do want to combat fatigue during summer holidays, keep your body hydrated with water. As aforementioned, avoid refined sugar, so you will have to cut back on the fizzy sodas too. Drinking 8-10 glasses of water during the day could also protect you against digestive disorders as water helps flushing bacteria out of the body.
8. Take care of your hygiene
While travelling, you could easily contract cold or flu, especially when travelling on a plane due to the “recycled air”. Wash your hands regularly and try to avoid touching surfaces unnecessarily, especially on airports.
Share the article
- Five easy exercises to avoid knee pain
- You lose if you don’t snooze. The importance of a goodnights sleep
- Strategies for prevention of soccer related injuries
- Healthy Easter: How to stay on-top of health and fitness goals during the chocolate season
- Running Training For Beginners
- Types of injuries to rugby players and their prevention
- A Hidden Cause of Chronic Musculoskeletal Pain
- Back Pain & Pregnancy – How Physiotherapy Eases Your Pain Naturally
- Preseason Screening And Prevention Tips
- Train Your Kids To Eat Healthy