Don't Let Your Gut - or Dreaded Leisure Sickness - Ruin Your Well-Deserved Holiday Break

"Your guide to feeling well, rested and bloat-free while you travel."

You’ve finally carved out some time for you. The out-of-office is on, the sun is shining, and your suitcase is packed with beachwear and good intentions. You should be feeling great... but then your gut starts acting up. Bloating, discomfort, or sluggish digestion kicks in just when you’re supposed to be relaxing.

And if that wasn’t frustrating enough, maybe you also come down with a headache, flu symptoms, or even a stomach bug. You’re supposed to be recharging—but instead, you feel worse than before you left.

If this sounds familiar, you’re not alone.

Many of my clients—especially busy, midlife professionals juggling intense work, family demands, and little time for rest—experience exactly this. When you finally stop and give your body a break, it doesn’t always thank you right away.

This is often down to gut disruption… and a very real phenomenon known as leisure sickness.

What is leisure sickness - and why does it hit just when you stop?

Leisure sickness happens when your body crashes the moment you stop working. Common symptoms include headaches, fatigue, muscle aches, nausea, digestive upset, or cold and flu-like symptoms. It’s particularly common among people with high-stress jobs and little downtime.

When you’re constantly in ‘go mode,’ your body is running on stress hormones like adrenaline and cortisol. They keep you going, but they also suppress your immune and digestive function. The moment you stop, your nervous system shifts into “rest and repair” mode… and all the things your body was holding off suddenly show up.

That includes digestive issues like bloating, constipation, and yes—even diarrhoea.

Pair this with jet lag, foreign foods, heat, a disrupted routine, and possibly too many poolside cocktails or sangrias —and you’ve got a perfect storm for holiday tummy trouble.

Why your digestion goes off track on holiday

Your gut is a creature of habit. It likes rhythm, familiarity, and a bit of consistency. Holidays tend to throw all of that out the window.

Some common triggers for travel-related gut issues:

• Flying is dehydrating, which dries out your gut and slows digestion.

• Disrupted meal times or skipping meals altogether (hello, travel day chaos).

• Unfamiliar foods, too much rich or processed food, or indulging all day long.

• Lack of movement—you’re often sitting more and moving less.

• Foreign bacteria—especially in water or food—can upset the balance of your gut microbiome and cause diarrhoea or bloating.

• Sleep disruption, which affects everything from gut motility to microbiome balance.

Your pre-travel gut prep plan

Here are a few simple but effective ways to boost hydration without feeling overwhelmed:

1. Hydrate ahead of time

Start increasing your water intake before you travel—not just when you’re already mid-flight and relying on those tiny airline cups. Flying dries out your system, including your digestive tract. Bring an empty bottle through security and fill it up before boarding.

2. Magnesium for regularity and relaxation

If you tend to get constipated or feel tense when travelling, magnesium can really help. It supports muscle relaxation (and your gut is full of muscles!) and can encourage regular bowel movements. Magnesium citrate is a good option and is particularly helpful for keeping things moving.

Start introducing it into your evening routine a few days before your trip to see how your body responds. Just a heads-up: magnesium does have a bowel tolerance, which means that if you take more than your body can absorb, the excess can draw water into the bowel and cause loose stools or diarrhoea. Start low—around 150–200mg—and increase gradually if needed. Everyone’s tolerance is slightly different, so finding your personal sweet spot is key.

3. Start probiotics before you travel

Probiotics can help buffer the shock of new foods and support healthy digestion while travelling. Look for a broad-spectrum probiotic that includes Saccharomyces boulardii, which can help protect against traveller’s diarrhoea and food poisoning. Ideally, start taking it 1–2 weeks before your trip and continue during your travels.

4. Try the local yoghurt

If you’re in a country with a strong tradition of fermented foods or live yoghurt (think Greece, Turkey or parts of Asia), having a small serving each day can give your gut a gentle top-up of local beneficial bacteria. Go slowly, especially if you’re sensitive to dairy—but this can be a lovely way to support your microbiome naturally while you enjoy the culture and cuisine.

Gentle habits to support your gut while away

No-one wants to follow a strict routine on holiday. But you can support your gut with a few simple, flexible habits:

• Keep one or two meals familiar – If breakfast is your anchor meal, stick with something you know works for you, like oats, eggs, or fibre-rich fruit.

• Pack your own snacks – Things like oatcakes, trail mix, or protein bars can keep you from getting hangry and diving into heavy foods too quickly.

• Move gently every day – A short walk in the morning, a swim, or a stretch can stimulate digestion and help your body find its rhythm.

• Eat slowly, chew well – Give your body the signal that it’s safe to rest and digest. Breathe between bites. Taste your food.

• Rest without guilt – Rest is not a reward. It’s necessary for healing and repair—including for your gut.

And if things still go a bit sideways....

Holiday digestion issues happen—sometimes despite your best efforts. If you find yourself bloated, backed up, or dealing with diarrhoea, try not to panic. Instead:

• Sip water throughout the day (especially if you’re in a hot climate).

• Eat light, nourishing meals. Think grilled vegetables, broth-based soups, or gentle fibre like oats or stewed fruit.

• Move a little more and prioritise sleep.

• If you’re struggling with diarrhoea, consider an extra dose of Saccharomyces boulardii and temporarily avoid alcohol, caffeine, and very rich foods.

Once you’re back home, if your gut still feels off—or if this happens every holiday—it might be time to reset your digestive system more thoroughly. And I’m just the person who can help you with this.

Please click here to complete an enquiry form or book a free call. Let’s work together to get you feeling like yourself again.

In the meantime, enjoy your well deserved holiday break.