Have you ever felt the need for a second vacation immediately after returning from one? Perhaps it was overly stressful or extremely enjoyable. Perhaps you had to take care of small children during the entire trip…
Vacations should contribute positively to our health. It’s certainly a notion any employers would approve of, as they could consider holiday pay as a credible investment towards maintaining a healthy, efficient and satisfied workforce. But naturally, our collective interest lies in feeling rejuvenated following a vacation. Dr Mark Rowe, an expert in lifestyle medicine and burnout prevention, insists, “A genuine break allowing you to revitalize does wonders for your physical and mental wellbeing, creativity, productivity, and job performance”. “Such breaks can promote stronger social relationships, leading towards enhanced happiness and overall life satisfaction.”
However, vacations don’t necessarily have to be lengthy or costly. “Just considering your weekends as a meaningful break from your routine can result in increased contentment on Monday mornings.”
The wellness tourism industry, offering dedicated wellness vacations, is on the rise. Interested parties could explore options like Greek Pilates, Maldivian yoga, or forest bathing in Finland. Perhaps an Ibizan sleep retreat or a Sri Lankan detox? If fitness is your focus, how about river swimming in Slovenia or trail running in Wales. Closer to home, there are retreats ranging from, for example, an eight-day singing spree on a wild side in County Donegal to a swift, three-day juice cleanse and yoga retreat in County Wexford.
However, not everyone might find these appealing or manageable. Only a handful of individuals possess the time and financial means to venture off to a scenic retreat for specialized body and soul rejuvenation programs.
What if your budget restricts you to just a summer break with your kids?
Then how would you optimise the health benefits offered by a vacation?
Drawing upon the wisdom of experts, here are more than a dozen strategies aimed at enhancing the potential of returning from your holiday feeling healthier and happier:
1) Be Prepared
The act of preparing and looking forward to a forthcoming vacation not only smooths out the voyage but also elevates one’s spirits. This so-called “savouring” approach is considered beneficial for boosting wellbeing, almost to the extent of the holiday itself as Rowe suggests, referencing a 2010 study from the Netherlands. A well-thought-out plan can also help to alleviate stress during the holiday, especially if there are certain pursuits or attractions you wish to incorporate.
2) Beware of Overloading The Agenda
Psychotherapist Susi Lodola advises against attempting to squeeze an excess amount of activities into a travel plan. Prioritize your desires and ensure adequate rest is allowed in between. Dr Rowe concurs, recommending leaving certain days open for impromptu plans.
3) Understand the Transience of Holiday Benefits
The physiological and psychological advantages of a vacation are fleeting, as Lodola explains. According to several studies, health improvements return to their pre-holiday states roughly two weeks after returning. Unanticipated was the revelation that the duration of the vacation has negligible influence on the post-holiday euphoria. Therefore, to frequently replicate the post-holiday bliss, it’s more beneficial to have numerous shorter vacations than one extended trip. Chartered PSI member Dr Vincent McDarby suggests that the apex of holiday rejuvenation is typically reached on the eighth day. Data shows that regular vacationers are often more invigorated, less stressed, more productive at work, and less likely to be absent.
4) Explore the Unknown
Encourage yourself to experience something new during your time off. As Dr Rowe explains, “our brains crave novelty” triggering the release of dopamine – a neurotransmitter associated with pleasure and reward. The ideal equation between exploring and relaxation varies for each individual.
Create a holiday that is a departure from your normal routine. Dr Rowe advises, “If your daily life is chaotic and stressful, make relaxation a priority. If life seems somewhat dreary and mundane, add an element of excitement and adventure.”
5) Compromise and Negotiate
Family vacations often require a continuous give-and-take, which involves decisions on the destination, accommodation, and daily activities. In many instances, not everyone’s exact desires are fulfilled. “There’s a considerable amount of planning that goes into a family holiday, particularly when you’re planning for children. The experience has to be enjoyable for both the children and the adults,” advises Dr McDarby. He adds that if the children are not having fun, the adults definitely won’t. That said, whilst family time is important, couples should also ensure they allocate each other some personal space and alone time.
If your holiday includes teenagers, clear communication is key, according to Lodola. Discuss everyone’s interests and what the family wants to do collectively and what can be done separately. “Once you reach your destination, you have a general plan to follow. Any disagreements should be addressed before the journey even begins,” she advocates.
Lodola herself learned this through an interesting experience. She, being Austrian, decided to take her teenagers to Austria for an Alpine holiday to familiarise them with her native traditions. The plan initially led to an uproar among the teens. Interestingly, they now remember the trip as one of their favourite family vacations, even though it didn’t include a beach.
According to Dr Paddy Barrett, a Cardiologist at the Blackrock Clinic specialising in heart disease prevention, it’s essential to enjoy the holiday to the fullest guilt-free. “If you’re going on a holiday, you should make the most of it. Stay up late, sleep less, enjoy a drink, even smoke if that’s what you do. Holidays are meant for enjoyment,” he opines. However, he’s more concerned about the 50 to 51 weeks when you are not on holiday.
While it’s vital to have fun, one shouldn’t forget to incorporate some routine activities.
Holidays often disrupt our usual routines, which can make maintaining our healthy habits challenging. The anticipation of these breaks, especially those at the end of the year, can throw off our regimes, leading to unhealthy behaviours such as weight gain. It’s not uncommon to see weight gain starting in early December and lasting until at least March, if it doesn’t become a constant issue. So, it’s beneficial to incorporate plenty of physical activity in your holiday routine to combat any undesirable weight gain.
Instead of turning your holiday into a boot camp, find exercises you enjoy, and focus on increasing your activity levels, according to Dr Barrett.
Another important aspect of holidays is the opportunity to disconnect and reconnect. Dr Rowe believes that mobile phones can often become ‘tools of considerable diversion’, distracting us from truly being in the moment. Although it may be challenging, it’s crucial to disconnect from our devices. An associate of Dr Rowe’s chose to delete all his social media apps on holiday and reported a significantly improved holiday experience. Another opted for a remote location with no internet or signal for a full recharge.
Of course, there may be family or work obligations that require occasional check-ins but these can be limited; Lodola suggests allocating half an hour per day for this and fully disconnecting for the rest of the time.
However, let’s be realistic. For many people, including Gen Z, Millennials and older generations, part of the appeal of holidays is the ability to share experiences online in real time. With travel choices often driven by social media and ‘Instagrammable’ destinations, complete disconnection may seem absurd. However, doing it in moderation is acceptable – you could also delay posting pictures until you return.
Dr McDarby cautions against spending your holiday focused on cultivating the perfect image for social media, as it detracts from truly enjoying the experience. The aim should not be to project an idealised portrayal, but instead to genuinely appreciate your time off.
Holidays with children largely signify relocating the usual pandemonium to a different setting, as quoted from Jen Hogan.
Dietitian Sarah Keogh emphasises the importance of maintaining fibre intake during holidays. She observes a common error that holiday-goers often eat less fruit and vegetables. Despite the perception that salads are a source of fibre, they may not provide as much as anticipated. A practical suggestion from her is to pack your high-fibre breakfast cereal, a straightforward method to sustain your gut health.
A prevalent health issue on holidays is constipation. Although it seems minor, it can escalate into an uncomfortable situation, inducing nausea and a general feeling of malaise.
Increased water consumption can alleviate constipation and can be employed strategically to counterbalance the effects of over-drinking. Keogh, who founded Eatwell, explains that while overeating on holidays may lead to temporary weight gain, it typically normalises once a regular eating routine is resumed. However, consistent heavy drinking nightly during holidays can contribute to significant weight gain and liver damage.
Reflecting on the afore-mentioned issues, it’s important to start your holiday planning with the end in view. Dr Rowe discourages the practice of overworking immediately before and after holidays. This so-called “work sandwich” inhibits the desired revitalising effect of your holiday. Pilita Clark, a business columnist, highlights “leisure sickness”, where conditions such as headaches and colds occur at the onset of your break.
A proposed reason is the body’s immune system struggling to handle a sudden decrease in adrenaline after the intense stress of getting every task done prior to leaving. It is essential to be practical about what tasks you can complete before setting off and also have a plan to gently reintegrate into work and routine. Despite the appeal of extracting the most out of your time away, earmarking at least one day of your holiday leave for when you’re back is advised by both Lodola and Dr Rowe. Try to avoid arranging meetings for your first day back, Dr McDarby advises, as this could give some time to sift through your pending emails. He also appreciates a certain firm’s policy which automatically deletes any emails sent during an employee’s leave. The sender is informed about this and can choose to reach out to another colleague or resend the mail to the intended receiver once they’ve returned.
While issues at airports and late flights are beyond our control when we’re returning from holiday, Dr Rowe, author of ‘The Vitality Mark’, says it’s important to have a handle on things within our reach. For instance, ensuring no due bills or urgent chores are awaiting you back home? A bit of forward planning can prevent the feeling of being overwhelmed on the first day back at work – the feeling where you think you already need another holiday.
Lastly, it’s important to know when a holiday doesn’t truly serve its purpose. Bringing along little kids or camping materials doesn’t equate to a vacation, it’s more of a trip, according to Dr Barrett. He even suggests that if it involves camping gear, it might not even be qualified as a trip.