In recent years, gut health has become a hot topic of conversation in the health and wellness space. Since your gut is essentially just your gastrointestinal system (the stomach, intestines, and colon), having a gut isn’t anything new. But as more discoveries are being made regarding how gut health impacts digestive function and mental health, people are buzzing.
As you learn more about gut health and your gut, you may decide to make certain lifestyle and dietary changes. These changes can incredibly impact how you feel, both physically and mentally. However, every so often, you might get off track. Vacation is one of these times. Here are five tips if you’re traveling soon and want to keep your gut in check.
1. Pack Vitamins and Supplements
Just like any medication, vitamins and supplements are something you should be taking every day. If you haven’t already started taking them, doing so has many benefits. They boost immunity and energy levels and, of course, contribute to a healthy gut. If you’re already taking vitamins and supplements, then you don’t want to confuse your body by stopping.
Neglecting to take your essential vitamins and daily supplements while on vacation could throw things off balance. A super greens powder every morning can support your overall wellness, for example. When mixed in water and drank, it gives you a dose of superfoods that contain calcium, iron, protein, fiber, and vitamins A, C, and K.
Other supplements like zinc are soothing for the digestive system, while probiotics restore your gut’s microbiome. Find the right combination of vitamins and supplements to support your gut and pack them for any trips you go on. Keep in mind, it takes some time for your body to adjust to certain supplements, so only take those that are already part of your routine.
2. Practice Mindful Eating
Eating a healthy diet and paying close attention to what you eat can seem impossible on vacation. With so many temptations around you, it’s easy to get off track. And being out of your normal routine certainly doesn’t help. The foods you’re used to eating every day may not be readily available on a trip.
Mindful eating doesn’t necessarily mean following a strict, rigid diet. But if you’re focused on gut health, being conscious about what you eat should feel like second nature. While fatigue, stress, and poor sleep quality can all be signs of an unhealthy gut, digestive issues are a primary concern. You may notice that certain foods cause bad reactions, whereas others don’t.
For example, if dairy typically causes bloating and constipation, stick to water or find a milk alternative (even on vacation). Think ahead about what you’ll be eating for all your meals. What should you incorporate, and what should you steer clear of? Maybe red meat causes flare-ups for you, so you opt for fish or chicken on vacation. Mindful eating shouldn’t feel like a punishment. It’s essentially just planning ahead and figuring out alternatives that will help you feel your best.
3. Exercise Daily
Exercising may not sound like the ideal way to vacation, but getting daily exercise doesn’t always have to mean strenuous exercise. It can be something as simple as a morning walk or yoga. As long as you’re moving your body regularly, you’ll be supporting proper digestion and gut health. If you want something more high-intensity, go to a hotel gym or try an “at home” workout class.
You’re probably already aware of some of the most well-known benefits of exercising. It can improve your mood and give you a boost of energy. Exercise releases endorphins, which are hormones that act as the brain’s natural pain reliever. This is why exercise reduces stress and improves your overall well-being.
Exercising can also positively affect gut health. A healthy gut isn’t just about the foods you eat. Daily activity increases the number and diversity of bacteria in your gut, which builds a stronger immune system. Studies have also shown that active people have more high-quality, health-boosting gut microbes.
4. Reduce Stress
Exercising and fueling your body properly can help to reduce stress, but only by so much. Minimizing stress is so important that you should be actively finding ways to do it. Figure out what makes you feel calm and relaxed, whether it be a hobby or quiet time to yourself. Even on vacation, be sure that you make time for these activities. It will help you stay healthy and happy.
If anything in your life is causing you a great deal of stress, try to eliminate it. Vacation is a perfect time to do this. Disconnect from the things in your life that are typically overwhelming: work, social media, etc. Try to take your mind off of things that stress you out. Then, carve out extra time for things you enjoy and may only sometimes have time for.
5. Stay Hydrated
Lastly, drink plenty of water no matter where you’re going. Water is essential for not just life but a healthy gut. It flushes toxins out of your body and prevents constipation. If you’re drinking more alcohol than usual or consuming a lot of caffeine, this can dehydrate you. Since getting off track on vacation is easy, you may need to drink more water than usual.
Water also creates an ideal environment for growing a healthy gut microbiome. The microbiome is made up of bacteria, viruses, and fungi. Balancing these microbes is good for digestion and inflammation. When traveling to a new place, stick to bottled water to avoid contamination, if relevant. Make sure any water you drink is safe before doing so.
An unhealthy gut can put a damper on even the dreamiest vacations. From an upset tummy to fatigue to frequent trips to the bathroom, you won’t be happy if your gut isn’t. This is why you must be mindful of your gut health even when you’re not in your normal routine. Pay attention to your daily habits, know what your body’s triggers are, and if all else fails — trust your gut.