Ever notice how you often fall ill just as you're about to go on holiday or finally take that much-needed break? You’re not alone. This frustrating phenomenon is surprisingly common and has left many of us wondering why our bodies choose the worst possible moments to give in to sickness. Let's explore some of the reasons behind this inconvenient timing and what you can do to mitigate it.
- The “Let-Down Effect”
One of the main reasons you might get sick during your downtime is due to the "let-down effect." This term describes how our bodies react when we shift from a period of high stress to a period of relaxation. When you're under stress, your body produces stress hormones like cortisol and adrenaline. These hormones help you stay alert and can temporarily boost your immune system. However, once the stress is gone, these hormone levels drop, potentially leaving your immune system more vulnerable to infections.
- Changes in Routine
Traveling or going on holiday often involves significant changes in your routine, which can affect your body in various ways:
Sleep Patterns: Different time zones, long flights, or simply staying up late can disrupt your sleep, weakening your immune system.
Dietary Changes: Eating new or richer foods can affect your digestive system and overall health.
Exposure to New Environments: New places mean new germs. Your immune system may not be accustomed to the bacteria and viruses present in a new environment.
- Pre-Holiday Stress
The lead-up to a holiday can be highly stressful, filled with deadlines at work, travel preparations, and personal errands. This stress can take a toll on your immune system. Once you finally start to relax, your body may succumb to the germs it’s been fighting off.
- Crowded Places and Travel
Traveling, especially by plane, exposes you to a higher concentration of people and their germs. Airplanes, in particular, are notorious for spreading illnesses due to close quarters and recirculated air. Busy airports, crowded tourist attractions, and public transport can also increase your exposure to various pathogens.
- Psychological Factors
The mind and body are deeply interconnected. Psychological stress and relaxation can significantly impact your physical health. When you finally take a break, your body might interpret the sudden lack of stress as a cue to relax its defences, leading to an increased likelihood of falling ill.
How to Prevent Getting Sick on holiday
While it's not always possible to avoid getting sick, there are several steps you can take to reduce your risk:
Manage Stress Levels:
Practice stress-relief techniques like meditation, yoga, or deep-breathing exercises, especially as your holiday approaches.
Try to spread out your workload to avoid a last-minute rush.
Maintain a Healthy Routine:
Prioritise sleep and establish a consistent sleep schedule even when travelling.
Eat balanced meals and stay hydrated.
Incorporate moderate exercise into your routine to keep your immune system strong.
Boost Your Immune System:
Maybe consider taking immune-boosting supplements like vitamin C, before and during your trip.
Stay up to date with vaccinations and consult your doctor about any necessary travel vaccines.
Practice Good Hygiene:
Wash your hands frequently and carry hand sanitiser.
Avoid touching your face, especially your eyes, nose, and mouth.
Disinfect surfaces in your travel and accommodation spaces.
Prepare for Travel:
Get plenty of rest before your trip to ensure your body is not already fatigued.
Plan your itinerary to include downtime, avoiding a packed schedule that could lead to burnout.
Understanding why we often get sick during breaks or holidays can help us take proactive measures to stay healthy. By managing stress, maintaining a healthy routine, and practicing good hygiene, we can enjoy our time off without the unwelcome company of illness.
Don’t let unresolved stress ruin that annual opportunity to make memories and have fun, get in touch to see how exploring what is causing you stress could not only reduce the risk of being unwell at times of relaxation, but could also significantly improve your mental and physical wellbeing in the longer term.