WHAT HAPPENS WHEN...

25 ...fun in the sun gets in the way of your health goals?

1 FIELD DAY

Your cider-soaked, burger-fuelled weekend was pretty epic and you’re still scrubbing glitter from your cheeks come Wednesday. But a junk-food blowout can damage your arteries, raising your long-term risk of heart attacks. A diet rich in omega-3 has the opposite arterial impact*, so swap the service station Maccy D’s for a smoked salmon and egg bagel on the way home.

2 SLEEPLESS IN SURREY

So, your cousin’s wedding ended with an empty magnum of champers and a sunrise rendition of My Heart Will Go On – from you, not her. Don’t lose sleep over it. No, really. Just a couple of restless nights can exhaust your immune system and inhibit your body’s ability to stabilise your blood sugar levels. A Sunday nap and an early night or two will rebalance your hormones and boost antiviral function*.

3 GO PRO

Going full Jamie on the barbecue? Your actual pals will thank you, even if My Fitness

Pal won’t – but go easy on the ketchup and buns. Overindulging in highcalorie processed foods can cause a mood slump that lasts for days*. And step away from the leftover pavlova the next day: a high-sugar diet causes changes in gut bacteria, which can impair the brain’s ability to function. Restore with a probiotic yoghurt instead.

4 INFLATED

Frolicking on a flamingo counts as cardio, right? Well, not exactly, but should you skip the hotel gym for two weeks on a lilo in the pool, it’s all good. The fitter you are, the longer it takes for those hard-won gains to decline. Cardio losses tend to kick in after a fortnight, while strength starts to decline only after four to six weeks. That flamingo won’t inflate itself.

5 JUST THE TONIC

Spending more time in beer gardens than your own home? Watch out, because binge drinking can disrupt your autoimmune function. A sun-soaked G&T is cool – it’s only bingeing if you’re necking more than six units in a single sesh. Go easy on the shots and, if you’re a hops gal, opt for a darker-hued beer, which is likely to be higher in iron. Bottoms up.