Summer is a season of leisurely lunches, sunset cocktails, and sweet treats. Of course, these summertime pleasures often go hand-in-hand with vacations in gorgeous, far-off destinations. Unfortunately, the combo of travel and overindulging can quickly become a source of physical discomfort.
The good news? A few easy tricks can save the day—without spoiling the fun. “Far from being guilt-ridden or restrictive, adopting a few anti-inflammatory habits during vacation is a simple way of preserving the body’s balance while making the most of the season,” says Paris-based naturopath Julie Pradines, who specializes in chronic digestive disorders, inflammatory diseases, and healing the microbiota.
Anti-inflammatory habits are something we could all use, whether on vacation or not. “Silent chronic inflammation is now recognized as an aggravating factor in many imbalances: digestive disorders, hormonal discomfort, nervous system fatigue, muscular pain, skin problems, and weakened immunity,” Pradines explains, adding that changes in routine and a more disorganized diet can accentuate these imbalances. “It’s not the deviations [from our routines] that harm our balance, it’s the total absence of structure,” she says.
The aim then, is to remain consistent, not perfect. “Maintaining regulatory habits helps limit the inflammatory impact of festive meals, supports good digestion, prevents weight gain, and stabilizes blood sugar levels,” Pradines notes. “This helps you sleep better, maintain satisfactory energy levels, avoid digestive or circulatory discomfort, and preserve the health of the intestinal microbiota—a key component of immunity and emotional balance.”
Below, a look at the naturopath’s top five tips for keeping inflammation at bay when traveling—and beyond.
5 easy anti-inflammatory habits
1. Begin every meal with fiber
“Raw vegetables, green salad, steamed, or roasted vegetables—fiber slows the absorption of sugars, nourishes good intestinal bacteria, and limits postprandial inflammation,” says Pradines.
2. Chew longer
“Digestion begins in the mouth,” says Pradines. “Good chewing promotes the production of digestive enzymes, limits fermentation, and relieves strain on the liver—it’s a simple but powerful gesture.”
3. Eat quality oil with every meal
Pradines likes olive oil, walnut oil, rapeseed oil, or a spoonful of sesame oil. “These fats support the intestinal mucosa, reduce the meal’s glycemic index, and promote cell regeneration,” she notes.
4. Opt for a warm, easily-digestible dinner
Raw food can be difficult to digest, so Pradines recommends sticking to cooked food at night: “A lukewarm, not-too hearty, plant-based meal promotes glycemic regulation, eases nocturnal digestion, and improves sleep quality.”
5. Walk 15 minutes after eating, especially in the evening
Walking after a meal is a known health-improver. “This simple habit stimulates transit, supports insulin sensitivity, and contributes to better metabolic recovery,” Pradines explains.
What to do if you overindulge?
It’s almost impossible not to overindulge a little bit when traveling. That’s part of the fun of a vacation, after all. Still, a splashy meal can lead to discomfort, bloating, cramps, and worse—and quickly become no fun at all.