Holidays are all about relaxing and indulging in the little (or big) pleasures we’ve been looking forward to all year. But beyond the treats and the downtime, this is also the perfect opportunity to give your body nd your gut microbiome- a real reset. Yes, even on vacation, you can make simple, enjoyable choices that help reduce inflammation and boost your energy, mood, and overall wellbeing.
So, how can you do this without feeling restricted or overwhelmed?
Plant-based pleasures made easy
Summer naturally lends itself to a more plant-based way of eating: crisp salads, fresh fruits, seasonal vegetables, and colorful Mediterranean dishes packed with goodness. These foods nourish your gut microbiome, help reduce inflammation, and keep your energy stable and light throughout the day.
- Aim for meals that include at least 4-5 different colors of vegetables or fruits -variety is key
- Add olives, raw nuts, olive oil, oregano, and fresh herbs to your plate. These little additions are anti-inflammatory powerhouses
- When dining out, opt for plant-forward choices like chickpea salads, vegetable stews, lentils, or legume-based dishes for the main part of your meal
Sugar and alcohol: Yes, but mindfully
There’s no need to skip your favorite ice cream or sunset cocktail -after all, small pleasures are what holidays are made for. But you can enjoy them in a way that won’t spike inflammation:
- Pair sweets or cocktails with a fiber-rich meal (salads, legumes, nuts) to help minimize blood sugar spikes.
- Explore refreshing alternatives like fruit salads, sorbets, or natural juices
- For every alcoholic drink, follow up with a glass of water to stay hydrated and support your liver
Sun, sea and your microbiome
Time in nature -especially by the sea- nourishes more than just your soul. Vitamin D from the sun helps regulate your immune system, and connecting with natural environments supports both your skin and gut microbiomes. For best results:
- Ditch the shoes and walk barefoot on sand or grass -grounding is great for your nervous system
- Protect your skin with natural sunscreens and light clothing, not just chemical filters
- Swim or enjoy gentle activities outdoors: they help reduce stress, a major trigger for inflammation
Small habits, big difference
Summer invites us to slow down and listen to our bodies -and this is perhaps the most anti-inflammatory lifestyle choice of all. Don’t forget the basics:
- Prioritize good sleep -even a short afternoon nap can help lower cortisol levels
- Move gently: walking, dancing, playing… no need for intense workouts
- Breathe deeply, savor the moment, laugh -your nervous system will thank you
Holidays aren’t about restrictions or strict rules. They’re the perfect time to nurture your body and your gut in a calmer, more natural way. Every small choice adds up, and the ultimate goal is to return home not just with happy memories, but with a body and mind that feel truly refreshed.
