Navigating Vacation Sickness: Back to Basics

Vacations are a time to relax, explore, and create memories. However, falling sick while on vacation can put a damper on your plans. I recently found myself in this situation and realized that even when things don't go as planned, focusing on the basics can help you recover and still make the most of your time away.

The Basics: Food, Hydration, Sleep

When you're not feeling your best, it's essential to return to the core principles of health: nourishing food, adequate hydration, and restful sleep. 

Here's how I approached these basics during my recent vacation:

1. Nourishing Food

Your body needs nutrients to fight off illness and recover quickly. Here’s how to focus on nourishing food when you're sick:

• Eat Light and Easy-to-Digest Foods: Soups, broths, and smoothies are gentle on your stomach and packed with nutrients. Depending on what’s ailing you, you may choose to focus on different foods. I made sure I was eating meals with a good balance of protein, fats and carbs. I stayed away from too much spice, and made sure I wasn’t skipping meals, even if I didn’t feel like eating - food is fuel, and you need fuel to heal. 

• Include Immune-Boosting Ingredients: Incorporate foods rich in antioxidants, like various colored fruits. And if you’re a fan of antioxidant supplements, like I am, this is a good time to bring them out!

• Avoid Heavy, Greasy Foods: These can be hard to digest and takes your energy away from healing. Stick to simple, cleaner meals that are easy on your digestive system.

2. Staying Hydrated

Hydration is crucial, especially when you're sick. Here's how to keep your fluids up:

• Drink Plenty of Water: More than you usually drink. I kept my usual water bottle with me and sipped regularly.

• Herbal Teas: The heat can be soothing and can help with symptoms like a sore throat or congestion. My go to is peppermint. And skip the caffeinated teas, even if you’re feeling tired. Sleep is key for healing. 

• Electrolyte Drinks: If you're experiencing symptoms like a fever or vomiting, replenishing electrolytes is important. I used my favorite electrolyte/antioxidant mix to stay balanced, and alternated it with aminos so I was getting an extra boost with my water. 

3. Prioritizing Sleep

Rest is one of the most effective ways to recover from illness.

Here’s how to ensure you get quality sleep:

• Create a Comfortable Sleep Environment: Make sure your sleeping area is cool, dark, and quiet. Since I wasn’t at home and didn’t have my room-darkening shades, I used an eye mask and a white noise machine to make sure I could sleep without interruption. 

• Stick to a Sleep Schedule: Don’t let your sleep routine be too disrupted by feeling icky. Try to go to bed and wake up at the same time each day. But if you need more sleep or a nap midday, take it!

• Limit Screen Time Before Bed: It can be easy to spend most of your time in front of a screen when you’re not feeling well, but before bed, give your eyes and brain a break. The blue light from screens can interfere with your sleep. I read a book instead of watching TV to wind down.

Don’t Stress About Movement

While movement is usually an essential part of a healthy routine, it’s okay to take a break when you're sick. Your body needs energy to heal, so don't feel guilty about skipping workouts. Gentle stretching or a short walk can be beneficial if you feel up to it, but rest should be your priority.

Embrace the Slow Pace

Being sick on vacation isn't ideal, but it doesn't have to ruin your trip. Embrace the slower pace, listen to your body, and focus on the basics. This approach helped me recover faster and still enjoy my vacation. Remember, your health comes first, and taking care of yourself is the best way to ensure you can return to your adventures soon.

Vacations are meant for enjoyment, and while getting sick can be a setback, focusing on the basics of food, hydration, and sleep can make a significant difference in your recovery. Don't worry about missing out on activities or sticking to your usual routines. 

Your body needs rest, nourishment, and hydration to heal. By prioritizing these basics, you can still find joy in your vacation and return home feeling better and ready to tackle your daily life.

Stay healthy and take care of yourself, wherever your travels take you!