Holiday season is finally upon us, and whether you are planning a short city break or a few months overseas, travelling abroad is a big change to our routine and can leave us vulnerable to illnesses. When you’ve been planning and preparing for your holiday for months, the last thing you want is to be struck with the dreaded “traveller’s diarrhoea” – but the good news is that preparing your body before you jet off can help to reduce the risk of ill health spoiling your plans so you can get the most out of your holiday.

Balance the gut to maintain gut health

When we travel abroad, we are exposed to a wide range of different bacteria in the food, water and our new environment – some of which may be pathogenic and bring with them a range of symptoms such as constipation, bloating or diarrhoea. Having a healthy balance of gut flora can play a vital role in boosting our defences against infectious bacteria. To support a healthy microbiome, we recommend supplementing with a multi-strain probiotic for at least a week before travelling, throughout your trip and for one week upon returning. Strains that have been studied and show a particularly protective role include Lactobacillus rhamnosus, Lactobacillus acidophilus, Bifidobacterium bifidum and Streptococcus thermophilus – so a probiotic formula containing these strains is ideal to support your gut health for travel.

From a practical perspective, Cytoplan’s probiotic formulas are stable at room temperature and don’t need to be refrigerated – so you can pop them into your suitcase and off you go!

Saccharomyces Boulardii, a non-pathogenic transient yeast, is also often used to reduce the risk of digestive upset and diahrroea when travelling. Its anti-infective properties appear to be, in part, due to its ability to inhibit the growth of pathogenic bacteria, yeasts and parasites, while improving the balance of friendly bacteria. Again, the evidence suggests that starting supplementing S. Boulardii around a week before you travel offers the most effective protection for your gut health.

If you are particularly susceptible to tummy upsets or are travelling to an exotic place, supplementing with antimicrobial nutrients such as garlic, oregano, grapefruit seed extract and caprylic acid may provide additional protection. 

Constipation

As well as traveller’s diarrhoea, constipation can be a common digestive complaint when travelling. Be this due to a sudden change in diet, or to your daily routine, jet lag or dehydration, you an support regular bowel movements by ensuring you get plenty of fibre in your diet and stay well hydrated – particularly if you are travelling to hotter climates. A multi-strain probiotic can again be supportive here – or a supplement providing a blend of prebiotic fibres can promote healthy bowel movements.

Indigestion

Indigestion is another common health complaint people experience while travelling, especially if trying new cuisines and ingredients. A broad-spectrum digestive enzyme supplement may be helpful in these situations. Plant enzymes are similar to those that the body naturally produces and can help to make sure food is sufficiently broken down.

General immunity

Did you know that around 70% of our immune system is actually located in the gut? So, by supporting your microbiome, you will also be reducing the risk of falling ill on holiday. Feeling sick or run-down at the start of your holiday is actually very common. In the build-up to a holiday there is usually a flurry of activity, preparation and extra effort at work and home, and these psychological stresses can cause our adrenal glands to produce adrenaline, which provides energy and boosts immunity over the short term. Fast forward to pool-side relaxation, a drop in adrenaline can lead to a temporary surplus of the hormone cortisol, which can weaken our immunity and leave us more susceptible to illness.

With this in mind, as well as protecting your gut, it’s a good idea to consider an immune support supplement containing key nutrients; vitamins A, C, E, D, zinc and beta 1-3, 1-6 glucans for a couple of weeks before, during and for a week after travelling.

Happy holidays!