Summer is a time for relaxed lunches, sunset cocktails, and sweet indulgences—often enjoyed while on vacation in beautiful, faraway places. But travel and overdoing it can sometimes lead to physical discomfort.
The good news? A few simple habits can help you stay balanced without missing out on the fun. Julie Pradines, a Paris-based naturopath specializing in digestive and inflammatory issues, says, “Adopting a few anti-inflammatory habits during your vacation isn’t about restriction or guilt—it’s a gentle way to support your body while enjoying the season.”
These habits are useful year-round, not just on trips. Pradines explains that low-grade chronic inflammation can worsen many health issues, from digestive troubles and hormone imbalances to fatigue, muscle pain, skin problems, and weakened immunity. Changes in routine and diet can make these issues more noticeable. She adds, “It’s not the occasional indulgence that throws us off—it’s a complete lack of structure.”
The goal is consistency, not perfection. Pradines notes that keeping up with healthy habits can reduce inflammation from rich meals, support digestion, prevent weight gain, and stabilize blood sugar. This helps improve sleep, maintain energy, avoid discomfort, and protect gut health—which is key to immunity and emotional balance.
Here are Pradines’ top five tips for keeping inflammation in check while traveling—and beyond.
5 Simple Anti-Inflammatory Habits:
1. Start each meal with fiber
Whether it’s raw or cooked vegetables, fiber slows sugar absorption, feeds good gut bacteria, and reduces after-meal inflammation.
2. Chew thoroughly
Digestion starts in the mouth. Chewing well helps produce digestive enzymes, reduces fermentation, and eases the load on your liver.
3. Include healthy oils with meals
Pradines recommends olive, walnut, rapeseed, or sesame oil. These support the gut lining, lower the meal’s glycemic impact, and aid cell renewal.
4. Choose warm, light dinners
Raw foods can be hard to digest at night. Opt for cooked, plant-based meals that are not too heavy to help regulate blood sugar and improve sleep.
5. Take a 15-minute walk after eating
A short walk after meals—especially in the evening—aids digestion, improves insulin sensitivity, and supports metabolism.
What to do if you overindulge?
It’s natural to enjoy yourself on vacation, but sometimes rich meals can lead to bloating or discomfort. If that happens, Pradines suggests staying calm: “Don’t overcompensate. Just help your body reset naturally.”
She recommends drinking warm herbal tea (like rosemary, mint, or fennel), taking a gentle 15-minute walk, and having a lighter, plant-based meal next time.
Most importantly, avoid stressing about it. “Stress fuels inflammation more than indulgence does,” she says. “Balance comes from regular good habits, not perfection.”
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Frequently Asked Questions
Of course Here is a list of helpful FAQs about antiinflammatory habits for your vacation
General Beginner Questions
1 What does antiinflammatory even mean
It refers to habits that help reduce chronic lowgrade inflammation in your body This type of inflammation is linked to fatigue aches bloating and can make you feel rundown
2 Why should I care about inflammation on vacation
Vacations can be stressful which can increase inflammation Managing it helps you have more energy better digestion and truly enjoy your time off instead of feeling sluggish
3 Im on vacation to relax and indulge Do I have to be strict
Not at all The goal isnt perfection Its about incorporating simple feelgood habits that enhance your enjoyment not restrict it Think of it as balancing indulgence with nourishment
The 5 Habits Definitions HowTo
4 Whats the first habit I should focus on
Stay Hydrated Its the easiest and most impactful Dehydration can mimic and worsen inflammatory symptoms like headaches and fatigue
5 How can I stay hydrated while traveling
Carry a reusable water bottle Infuse water with lemon cucumber or mint if plain water is boring Opt for herbal tea or sparkling water instead of sugary sodas
6 What does eating the rainbow mean for antiinflammation
It means eating a wide variety of colorful fruits and vegetables Different colors provide different antioxidants and phytonutrients that fight inflammation Think berries leafy greens bell peppers and sweet potatoes
7 How can I eat the rainbow while dining out
Look for side salads vegetablebased soups or grilled vegetable sides Start your meal with a salad and choose entrees that feature vegetables prominently like stirfries or kebabs
8 What are some good antiinflammatory fats to look for
Focus on avocados nuts seeds and olive oil These fats help reduce inflammation unlike the processed fats in fried foods
9 How can I move my body without it feeling like a workout
The key is gentle enjoyable movement This could be a morning stretch a walk on the beach swimming exploring a new city on foot or even dancing It boosts