To hang on ose healthy ay habits
of the best bits about visiting nier climes is enjoying the local ition of an afternoon snooze. nd it doesn’t just feel good – ording to Harvard University arch, regular napping can also help your waist, improve your sex life boost health and work performance. one study found that 30 minutes of -eye after lunch slashes your risk of art attack by 40%.
EEP IT UP Your boss – or kids – ably won’t allow you a daily power but just finding time to sit quietly 0 minutes can really help clear your and ease stress. Then aim to sneak afternoon nap – 20-30 minutes is – at the weekend. d anything good this summer? Even e of us who find we “never have ” to read in our daily lives are likely ick up a book on holiday, according o a poll by Booktrust, the reading charity. Not only that, research also confirms that people who read books regularly were generally more satisfied with life.
■ Develop a reading habit – even if it’s just a few pages a night. Join a book club to make it a social activity. The main reason sea air is invigorating is because it’s charged with healthy negative ions (energy particles) that boost the body’s oxygen uptake and help balance the brain’s levels of the hormone serotonin. This lifts energy and our mood, which is one reason why people feel that holiday “high” on beach breaks. ■ KEEP IT UP With over 3.171km of coastline to choose from, you’re never that far from the sea in Ireland. So even in colder weather, head to the seaside and enjoy some long walks on the beach. Maybe it’s the sun, sangria or simply because we feel more relaxed, but research confirms that couples have more sex on holiday. Which is a real health bonus as regular lovemaking burns calories, lifts your mood and raises your body’s levels of an antibody called immunoglobulin, which boosts immunity and helps to fight illness.
■ KEEP IT UP It’s a simple fact that the more sex you have, the more you want it, so the trick is to retain your holiday momentum and make time for sex – even if that means scheduling it in the diary. Even if you rarely swim at home, chances are on holiday you made the most of the local beach or pool regularly – and felt much better for it. Whatever your age, swimming is one of the best ways to keep fit, toning every muscle of the body. “It’s vital to keep your joints moving all year round to keep them supple and healthy,” says personal trainer Nicola Ayres.
“Swimming is one of the best ways to do this and it’s a way to maintain a healthy body weight.”
■ you’re unlikely to find the time to swim every day, so aim for two or three times a week instead. Whether it’s Greek salad or a tasty paella and a glass of red, local food is a key part of summer holiday pleasure.
The good news is, it’s also very healthy. In fact, a raft of research over the last decade has proved pretty conclusively that the traditional Med diet is the healthiest one you can follow – reducing your risk of heart disease, cancer and obesity. One Spanish study also found that people who closely followed the traditional diet were a third less likely to develop depression – so it could also help you fight off those postholiday blues when you get back.
■ KEEP IT UP Incorporate the cornerstones of the traditional Mediterranean diet into your daily meals. Think olive oil, nuts, fish, lean meat, vegetables and fresh fruit. Cook ingredients rather than relying on packets and ready meals, and instead of always serving potatoes as a side dish, choose salad, lentils or beans. We’re all slaves to an endless stream of emails, texts and social media notifications these days, and research increasingly shows being constantly switched on to other people can leave us feeling burned out.
The enforced break you get from these gadgets on holiday can seriously reduce stress levels and ensure you leave the outside world behind for a while.
Recent studies have also found that a tech break can improve sleep because using and storing these gadgets near your bed triggers insomnia.
■
st-lunch siestas
ading books
Hitting the beach
Enjoying more sex
Swimming every day
Keep eating the Mediterranean food
Having more family time
Playing in the pool, taking in the sights or simply chatting over a meal – holidays are all about quality time with loved ones. And time together is good for us.
Research by Brigham Young University in the US found that regular family interaction can boost your immune system and overall health even more than exercise, losing weight or quitting smoking and alcohol.
■ KEEP IT UP Arrange weekend activities with the kids and extended family, even if it’s just a walk in the local park, a trip to the cinema or a games night where you take turns to pick a favourite board game. Whatever it is, the key is doing things together, as often as possible.
Eating a proper hearty breakfast
Mornings can be so hectic at home that we often skip breakfast, yet on holiday we tuck into a hearty plate of food – often thanks to the generous hotel buffet breakfasts.
This is actually good news because studies show people who eat breakfast tend to be slimmer and lose weight faster if they need to.
■ KEEP IT UP You may think you’ve not got time for a proper breakfast every day, but many of the healthy options you’ll have eaten on holiday actually require very little prep. Just stock up on fruit, yogurt, wholemeal bread and milk.
Also, try swapping your toast for eggs. A study carried out at Louisiana State University in the US found having two eggs for breakfast could help you lose two-thirds more weight than eating a bagel – despite both foods containing the same calories. The theory is the high protein levels in the eggs keep you fuller for longer so you don’t snack mid-morning.