10 ways to stay well on holiday

From making memories to revelling in a break from everyday routines, experiencing new cultures to carving out space to think, travel offers freedom and joy. But with so much change – diet, surroundings, sleep patterns – crammed into a usually relatively short space of time, holidays can disrupt our finely tuned balance of wellbeing.

Whether you're gearing up for a trip and want to give your body a pre-emptive boost, or you're away right now and looking for a little extra guidance to keep your health in good shape, here are ten tried-and-tested tips for staying healthy on holiday:

1. Help your body clock adjust to a new time zone 😴

With long-haul flights, late nights and jet lag, holidays can wreak havoc on your sleep and leave you feeling fatigued. But broken sleep affects more than your energy levels, with long-term health impacts ranging from weight gain to a weakened immune system.

Research shows that wearing a sleep mask can increase restorative REM sleep, with fewer wake-ups and elevated melatonin levels.

Made from breathable, easy-to-clean cotton, and with 100% light-blocking, total darkness guaranteed, our Sweet Dreams Black Out Sleep Mask is the ideal conduit to rejuvenating, uninterrupted rest wherever you find yourself.

Another tactic for adjusting to new time zones is to actively seek out natural daylight – especially first thing in the morning. As soon as you wake, before reaching for your phone or flicking your bedside light, open the curtains (or, should your room be blessed with one, head out onto the balcony) and soak up some sun. The bright light will send a message to your brain via light-sensitive photoreceptors found in your eye’s retina that it’s time to get alert, helping to reset your internal body clock to your new location.

2. Enjoy a digital detox 📵

Can you call it a holiday if you’re constantly available, distracted by notifications and news alerts, or worrying about work emails? Mindful time away from screens and devices can help clear your head – while unplugging from the internet will remind you of life’s simpler pleasures and leave your full attention for family and friends.

A digital detox will also allow your adrenal system to re-regulate and get back to baseline, lowering cortisol levels and feelings of stress and anxiety.

To help you on your way, try slipping your phone into a TOCA No Signal Sleeve. Once your phone is inside the sleeve, all calls, notifications and messages will be immediately blocked. GPS tracking, Wi-Fi signals, 3G, 4G, 5G and Bluetooth will also be blocked – protecting your body from electromagnetic radiation and waving goodbye to data privacy worries. Or why not swap your handbag or wallet for the TOCA Smart Pouch? Designed to hold smartphones, bank cards, cash and passports, this handy travel pouch blocks phone signal and radiation and can be worn across the body, around the neck or at your waist.

But what to do instead of scrolling? Why not explore your destination, and even get a little lost? Spend time in nature – walking, cycling, surfing, swimming or simply relaxing. Play a board game, pick and arrange some flowers, take your time cooking dinner, put on a favourite record, write in a journal, or immerse yourself in a good book.

3. Make your holiday read even more relaxing 📚

Ideal for travels and camping trips, our rechargeable, lightweight amber and red book lights are 100% free from blue light, which can leave you artificially stimulated and awake.

Featuring an integrated rechargeable battery for up to 20 hours’ runtime, 3 brightness settings, a flexible neck, flicker-free technology, and low EMFs, these nifty lights illuminate your holiday read with a sleep-promoting warm and relaxing glow.

4. Listen to your gut 🍴

Whether it’s the pasty-scattered breakfast buffet, the chips that come with your beach café lunch, or the nightly trip to the irresistible gelateria, travelling usually means a change in eating habits. While it wouldn’t be a holiday without a little indulgence and a lot of delicious local cuisine, not cooking from scratch in your own kitchen often results in more processed carbs, a higher sugar and salt intake, fewer greens and more alcohol. This change in routine can mess with bowel movements, causing bloating, gas, diarrhoea or constipation.

To keep your gut health in check and the bloat at bay, boost the population of beneficial bacteria in your digestive system. Eat as many probiotic-rich foods as possible, both before your trip and during it, such as bio yoghurt, apple cider vinegar, raw, unpasteurised cheese, and fermented foods like kimchi, kefir and miso. Prebiotics like Jerusalem artichokes, garlic, onions, apples, asparagus and chickpeas will also feed the growth of ‘good’ bacteria and weed out the bad.

For an added line of defence against digestive woes, you could also consider taking a high-quality probiotic supplement ideally at least a week before you jet off – but any time is beneficial. It's also worth continuing to take it for a couple of days on your return as you shift environments. Look for a no-fridge tablet with multiple high strength strains for ease of use.

5. Prioritise radiation protection on the plane 🛫

Busy airports and packed planes are electromagnetic radiation hotspots.

Once you’re on board, not only is EMF radiation emitted from passengers’ electronic devices, the cockpit, communications equipment, Wi-Fi and electrical wiring, but this radiation exposure is exacerbated by being stuck inside the metal casing of the plane itself.

The metal mesh built into their walls turns planes into a sort of Faraday cage – working to deflect lightning strikes and keep electromagnetic activity outside the plane – but trapping and heightening EMFs inside, too.

Crafted from velvety-soft cotton with a special protective silver coating, Silver25 clothing for adults and children offers proven protection from electromagnetic radiation – and feels ultra-comfortable against the skin. Lightweight and effortless, Silver25 leggings, tops, vests and hoodies are ideal for travel and flying – where radiation exposure can be more of a worry.

6. Use targeted supplements 💊

Conscious Spaces founder and qualified Nutritional Therapist Tara Williams recommends taking a good quality multivitamin containing high levels of B vitamins and magnesium.

B vitamins play many important roles in the body, helping to boost energy levels and reduce fatigue (ideal for fighting jet lag), relieve stress and anxiety, promote healthy skin and hair and support a healthy immune system.

Anxious flyer? Magnesium will help you unwind, relaxing tense muscles, supporting a healthy nervous system and keeping blood pressure in check. It can also help to ease constipation – ideal for those whose bowel movements slow with a change of scenery.

“This summer, I’ve also been liking this Natural Glow supplement from Wild Nutrition,” says Tara. “It contains Melanine, which shields your skin from the sun’s rays, and collagen, vitamin C and keratin to nourish your skin from within, leaving it firmer and brighter.”

“Another of my favourite summer supplements is Propolis, a natural substance made by bees. It’s a brilliant anti-inflammatory, antioxidant and antibacterial, and initial research has shown it may have a protective effect against EMF radiation. Propolis is great to take in low quantities before a trip and during for peace of mind.”

Tara also finds ginger to be a great travel supplement companion, and never goes abroad without some Biocidin (grapefruit seed extract) in her bag. "The right amount of Biocidin drops mixed with water can be useful for cleaning water, using as a mouthwash, washing produce, and also for easing digestive issues if you've eaten something that has given you the dreaded travellers' tummy!" She explains. "It's also a great general antimicrobial and can be used as a disinfectant. It's multipurpose and incredibly useful."

7. Beat harmful bacteria, naturally 🦠

Minimise allergens and improve air and surface hygiene (minus any toxic ingredients) with the handbag-sized Pro-Go Personal Atomiser.

An innovative portable cleaning product that releases an invisible mist of live, beneficial microorganisms, the Pro-Go Personal Atomiser feeds on organic matter such as dust, dirt, mould and pollen, leaving the surrounding air and surfaces cleaner and healthier. Ideal for freshening up your seat and seatback tray on the flight and keeping harmful bacteria at bay when you’re out sightseeing.

8. Stay hydrated 🚰

From sitting on a sun-baked beach to drinking more alcohol and saltier foods, dehydration can sneak up on you on holiday – exacerbating skin complaints and digestive issues and causing headaches and fatigue.

Stay fully hydrated and enhance your drinking water wherever you are with the Osmio Duo Hydrogen Bottle. Crafted from glass with a rose gold or black base, the Osmio Duo Hydrogen Water Bottle can be used to enrich water with hydrogen. Hydrogen is a known antioxidant with recognised anti-inflammatory effects.

Other simple hydrating tips include eating plenty of water-rich fruit and vegetables such as cucumber and watermelon, avoiding caffeine and alcohol, and seeking out shade during the hottest hours of the day.

“For hydrated skin in dry cabin air, I take a bottle of natural toner/face spritz with me,” says Tara. “It contains rosewater, lavender and camomile, and I add an extra drop of lavender to it. I use this to calm and refresh, and the lavender oil has antibacterial properties too. If I can’t get hold of this, then I’ll use a small spritz sprayer and add filtered boiled water that has had camomile tea brewed in it, a little rosewater and a couple of drops of lavender oil. Depending on how long I’m staying on holiday I can then make another one up while I’m away to use on the flight home.”

9. Shield against electromagnetic radiation when out and about 📡

Shield yourself on the go from the effects of the electromagnetic frequencies emitted by phones, laptops, Wi-Fi routers and smart tech with the portable Qi-Me EMF protection device.

Ideal for carrying around with you in your hand luggage, the Qi-Me offers a 1M EMF protection radius. For a wider protection radius, pack the slightly bigger Qi-Shield in your suitcase, then place it on your bedside table while you sleep. Customer-reported benefits include better sleep, less anxiety, reduced heart rate variability and a sense of calm.

10. Take your own pillow 🛏

This one may sound a little OTT, but once you reach a certain age, sleeping on a new pillow that’s firmer, higher or lower than you’re used to can easily get between you and a good night’s sleep.

Add to this chemical sensitives and allergies, combined with heavy-duty detergents and hotel cleaning routines, and taking your own pillow doesn’t seem so crazy. Why not go one step further, and make your pillow case organic and irritant-free? Crafted from 100% certified organic cotton, Fou Furnishings bed linen boasts a skin-friendly PH value.