Does straying from your healthy eating and exercise habits while traveling really matter?
Day in and day out, your health is priority numero uno. You’re at the Club consistently. You track your protein and fiber. Heck, you’re even moved to meditate every once in a while. But you’re also ready for a vacation — one where you eat, drink, and rest indulgently. Room service breakfast, frosé and tropical cocktails, coursed dinners. And no, working out is not on your list of vacation activities. Is that really so bad?
How Easing Up on Your Healthy Habits During a Vacation Affects Your Body
You might expect a trainer to disapprove of being as indulgent as you want on vacation, but that’s not the case with Michelle Razavi, a certified fitness instructor and yoga teacher at Equinox Marina Del Rey. “Taking a short vacation to relax and indulge won’t significantly impact your long-term health,” she says. In fact, Razavi says that this can actually be good for overall health, allowing the mind and body to rest and recover.
“The benefits of enjoyment and stress reduction often outweigh any short-term deviations from your routine, especially if they're social activities that boost your mental and emotional health. In the grand scheme of things, a few days off won't derail your health journey,” Razavi says. When you consider all the ways stress can negatively impact the body, she has a point. Scientific research shows that feeling stressed for a prolonged amount of time can increase blood pressure (upping the risk for a heart attack), inflammation in the gut, and cause hormonal imbalances.
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As an integrative medicine doctor, Sulagna Misra, M.D., says many of her patients who have been medically advised to lose weight worry about how going on vacation will impact their weight loss progress. Will it undo all of their hard work? Dr. Misra says that it’s completely normal to gain a couple of pounds on vacation, but she emphasizes that it’s not something to waste even a second worrying about. “It’s just part of the process,” she says, adding that this won’t negatively impact health long-term.
Like Razavi, Dr. Misra says that the health benefits of going on vacation outweigh the negative consequences that coming back with a few extra pounds could bring. A nine-year study found that taking a short vacation once a year reduced the overall risk of death by 20 percent and the risk of cardiovascular disease by 30 percent — that’s major.
This doesn’t mean being as indulgent as you want on vacation has no consequences. Dr. Frank Joseph, M.D., an expert in endocrinology, diabetes, and obesity management, says that when you’re not eating and drinking the nutrient-rich foods you may normally eat, you’re likely to experience some bloating and digestive discomfort. (Cue everyone Googling, “Why can’t I poop on vacation?” from the hotel room bathroom.) Dr. Joseph says that sugary and fatty foods can make you feel sluggish and can disrupt sleep. If you have diabetes, he says that eating foods high in carbs and sugar excessively can be dangerous, potentially causing hyperglycemia.
Drinking an excessive amount of alcohol could impact your health beyond just a morning-after hangover. “There’s actually a [condition] called ‘holiday heart syndrome,’ which refers to an abnormal, irregular fast heart rhythm induced by binge alcohol consumption, frequently observed during long weekends, vacations, and holidays,” Dr. Joseph says, adding that the most common symptom that patients present with is palpitations.
With this in mind, it’s still important to be conscious of what you’re eating and drinking on vacation. But if what you’re worried about is gaining some weight, don’t let it keep you up at night.
The Tipping Point When Living Indulgently Starts Impacting Health
While it’s reassuring to know that a week-long vacation isn’t going to be all that detrimental to your health, there does come a point when your body will start paying the price. Dr. Misra says that if you decide to take a break from your healthy habits all summer long, it’s going to take a greater toll. Razavi agrees, saying, “Prolonged periods of indulgence without physical activity could start to affect metabolic health, energy levels, and mood.”
Dr. Misra says that it takes only about a week to “bounce back” from living indulgently on a short, week-long vacation. But the longer you eat excessive calories and spend your days being sedentary, the longer it will take to get back to your pre-vacation health. For this reason, if you plan on vacationing for an extended period of time, she recommends finding ways to eat nutritiously and move your body while you are away.
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“To stay healthy on vacation, balance indulgent meals with healthier options and stay active through fun activities like walking, swimming, or hiking,” Razavi recommends. She adds that it’s also important to stay well-hydrated and get enough sleep. “Additionally, consider packing healthy snacks — my favorites are Elavi's low-sugar, high-protein brownies for hikes, flights, and anytime I have cravings from travel — to maintain a balanced diet and avoid constant indulgence. Enjoy local cuisine in moderation and focus on experiences that keep you moving and engaged,” she adds.
When you do get back from your vacation, all three experts say to get back into your normal wellness routine. There’s no need to overdo it to “make up for” your vacationing. They all emphasize that, in the end, everyday habits matter much more than vacation habits.
So if you’re on vacation and the macadamia nut pancakes are calling your name, go for it. After all, you won’t be on vacation forever. And when you get back, the Club and your favorite health foods will all be waiting for you.