Health store help

Looking for advice on natural health and wellbeing? Your local independent health stores can offer a wealth of knowledge and expertise. This issue we speak to Vivienne Fitzpatrick, a nutritional therapist from Here’s Health in Co Cork

Holidays are a time to relax, unwind and recharge while having fun! But, between the stress of packing and flights, consuming more food and drinks than normal, staying out too long in the sun, late nights and those nasty bug bites, it’s easy for your body to feel a little off balance in paradise

The good news is that you don’t have to sacrifice your health to have a fab holiday. Just prepare, by popping into your local health store and choosing some specific products to help support your holiday health.

A stress-free start
Start your holidays stress-free with L-theanine and lemon balm, which is helpful for nervous flying. L-theanine is an amino acid found in green tea, which promotes relaxation and reduces anxiety, while the lemon balm adds an extra calmness. This supplement can be taken just before a flight for a calming effect on the mind. Practise deep breathing and meditation to calm the nervous system before you fly.

Jet lag can disrupt your internal clock, leaving you tired, irritable and sleepless after long flights across time zones. When you arrive at your destination, get some natural daylight without your sunglasses as this will help to adjust your circadian rhythm and help with the tiredness. Stand barefoot on the sand or the grass as this has a grounding effect on the body. Include anti-inflammatory foods like omega-3 oily fish, avocados, olive oil, ginger, turmeric, pineapple and berries into your holiday meals. Herbal teas like chamomile, tulsi or valerian root can promote relaxation and better sleep. Taking some magnesium glycinate before bed helps to relax the body for sleep.

Sunkissed, not sunburned
The sun feels amazing, especially coming from a country like Ireland. But too much of a good thing without protection on your skin results in painful sunburn, dehydration and long-term skin damage. Natural sunscreens are the way to go. They nourish your skin while offering sun protection using mineral-based ingredients like zinc oxide and titanium dioxide. Unlike chemical sunscreens, these natural sunscreens are less likely to cause skin irritation or harm our oceans and the marine life. Choosing natural sunscreens supports both personal health and environmental sustainability. However, if you do get sunburnt, stay hydrated and add some cooling aloe vera to your skin.

Yoghurt contains probiotics and lactic acid, which makes an excellent choice for soothing the skin. Choose full fat and plain. Let it sit for 10 to 15 minutes and then shower. Snack on hydrating foods like watermelons and oranges which are full of vitamin C and promote healing.

Lavender essential oil is not just for relaxing but is great for reducing the sting from the sunburn and decreasing the redness with its antioxidant and anti-inflammatory properties. Add some lavender to coconut oil and gently apply to the skin. Astaxanthin is a potent antioxidant, stronger than vitamin C and E and beta-carotene. It helps to neutralise free radicals, which damage cells. Astaxanthin can help protect skin from UV damage. Taking 5mg a few months before your holiday will help protect your skin from within. For extra protection stay in the shade during peak times and cover up with hats and cotton shirts.

Soothing gut health solutions
Travelling can be tough on the gut, and trying new foods is one of the best parts of travelling, but sometimes your tummy doesn’t agree! Changes in diet, water and food hygiene can upset your digestive system and lead to tummy bugs. Don’t worry – this will pass. Stay hydrated by adding some electrolytes into filtered water or alternatively try some electrolyte-rich coconut water. Add a few drops of oil of oregano to your water, as this has anti-viral and antibacterial properties.

Saccharomyces boulardii is an excellent choice when travelling. It is a probiotic that may benefit tummy bugs and help with diarrhoea. Studies have shown that Lactobacillus and Bifidobacterium also support immune function while travelling.

Eating vitamin-C rich foods like citrus fruits, bell peppers and berries, along with foods rich in zinc like oysters, beans and nuts will support your immune system while holidaying. When eating out, be mindful of choosing good quality proteins for hormonal as well as immune health and include some fibre-rich foods with fruit and vegetables for gut health. This will keep you fuller for longer and avoid mindless snacking.

Taking a digestive enzyme before your meal will improve digestion and help to avoid bloating when eating out at restaurants. While a holiday is all about relaxation, don’t forget to move each day – even a short walk helps with digestion.

It’s all about balance
Mosquitoes and midges can turn a beautiful evening into an itchy nightmare. Many insect repellents contain deet and other harsh chemicals that can cause further irritation to the skin. Why not try an effective natural alternative containing botanical oils like citronella, camphor, bergamot and neem? They smell nicer too!

A healthy holiday doesn’t mean skipping out on fun. It’s all about balance. When you prepare and fuel your body with fresh vibrant foods, hydration, sunset beach walks, swims and good sleep while soaking up the sun safely, you’re not missing out – you’re upgrading your holiday! This is your time to move, explore and try something new, so enjoy.