4 Healthy Tips to Bounce Back After Vacation

Welcome back from your vacation adventures! While vacations are a time to relax and let loose, they can often lead to some dietary and lifestyle choices that may leave your gut feeling a bit out of balance. The idea that we can just be perfect day in and day out is not realistic. We are meant to relax, let loose, and have fun—which makes being "healthy" easier and more maintainable. It's not about restriction, but moderation when we go on vacation.

Whether you're coming back from a summer vacation or a holiday, there are ways you can reset your body and digestion so that you can feel your best.

I'm sharing some reasons why vacation can throw off your digestion and energy, but you'll also get some tips that can help reset your gut health. These tips work really well if you make them habitual, integrating them into your daily routine even BEFORE you go on vacation. That way when you come back from a vacation, you can hop right back in with little stress about what to do! Let's dive right in.

1. Dietary Disruption:

After weeks of culinary exploration, it's perfectly normal to return home with a taste for indulgent treats. However, transitioning back to a gut-friendly routine doesn't have to be daunting but can be easy and delicious!

Tip: Start by gradually incorporating more fiber-rich foods into your meals and swap in healthier alternatives to decadent desserts and foods. Fiber is like a superhero for your gut bacteria, promoting balance and overall gut health. It also helps with regularity so that your digestion doesn't get backed-up and so that your body is detoxing daily.

Reach for:

• Colorful fruits and vegetables, add them in for snacks, and sides to your meals

• Whole grains, like quinoa and brown rice

• Legumes, like beans and lentils

These choices provide essential nutrients for your gut microbiome so that you are feeding your good gut bacteria, as well as helping you feel satisfied and full longer. Fiber is key to curbing your cravings for sweets and processed carbohydrates.

Pro tip: Experiment with fermented foods like yogurt, kefir, and kimchi. They're loaded with beneficial probiotics that can help restore balance in your gut.

2. Dehydration:

Whether you were lounging on the beach or hiking in the mountains, staying hydrated on vacation can sometimes take a back seat. But now that you're back, it's time to quench your body's thirst. Hydration to your body is like oil for your car. It keeps things running so that your body works optimally.

Tip: Aim to drink at least half your body weight in ounces. Hydration is essential to keep your digestion going and regular (helps with constipation), hormone balance, skin clarity, and any headaches at bay.

Often times I hear "I don't like the taste of water." If that sounds like you, make sure you are filtering your water, and try making it more enjoyable. Infuse your water with slices of cucumber, lemon, mint, or berries. This adds a refreshing twist and makes it easier to meet your hydration goals.

Pro tip: If you are dealing with headaches and/or seem that what you drink just "runs right through you", you may want to talk to a professional to see if you have electrolyte imbalances or anything else going on.

I've found that my clients (and me personally) really benefit from adding electrolytes to water. Electrolytes play a critical role in the body as they carry electrical charges that are required for cells to communicate with each other, they regulate fluid balance, and generate energy.

Especially if we are filtering our water, we are also stripping it of essential minerals and electrolytes. Adding them back in can help your body absorb the water you drink and rehydrate. Here is my favorite sugar-free electrolyte powder from Designs For Health. It is not overly salty or sweet. Message me "Save on electrolytes" if you would like a discount code! (I do not advertise discount codes, so messaging me is the best way to save.)

3. Stress and Sleep Disruption:

Vacations often mean staying up later for fun conversations, traveling across time zones, and getting out of your regular sleep patterns. This can increase stress level and cause a sleep deficit. But not to worry, there are things you should do to hop right back into good, restful sleep.

Tip: Try resetting your sleep back to a supportive schedule, day but day. Consistent sleep patterns help regulate your body's internal clock, allowing your gut to recover and function optimally.

This does take some time, but there are some specific tips, like sleep hygiene and morning sun that really helps to reset your sleep and wake cycle.

For a specific step-by-step plan to reset your sleep, grab my free 5-Step Sleep Reset guide! It will help you start getting into a better sleep routine in a matter of days.

4. Food Sensitivities:

Trying new foods and flavors during vacation can be exciting, but it can also expose you to ingredients you may be sensitive to. It's also possible that you may have been eating too much of a food that your body can handle in small amounts but not in larger quantities. Listening to your body is key, during and after vacation.

Tip: If you are experiencing bloating, changes in bowl movements, and other digestive issues, start a food journal to track what you eat and any symptoms you experience. This can be a valuable tool to pinpoint potential triggers. If you suspect food sensitivities, consider an elimination diet under the guidance of a healthcare professional. This systematic approach can help identify specific foods that may be causing discomfort or inflammation in your gut.

If done correctly, eliminating your trigger foods for a period of time can help allow your body to heal. Then you may start to reintroduce those foods and see how you feel. If you don't know where to start with discovering your trigger foods and need guidance on how to reset your gut, I specialize in this! You'll find my FREE guide, 10 Ways to Repair your Gut, very helpful.

Or, if you'd rather chat with me personally on a free consultation, pick a time here. I'd love to hear what you are looking for and see how I might be able to help!

Remember, it's essential to approach this "getting back on track" with patience and self-compassion. Progress, not perfection, is what matters. Small, consistent changes in your diet and lifestyle can lead to significant improvements in your gut health over time.

By gradually reintroducing fiber-rich foods, staying hydrated, prioritizing sleep, and being mindful of potential food sensitivities, you're well on your way to regaining a healthy gut and digestion after vacation.