Home » Blog » Healthy Aging » 7 Simple Ways To Detox After Vacation

7 Simple Ways To Detox After Vacation

Do you feel like you need a detox after vacation?

Most of us start to feel sluggish and overloaded from indulging while traveling. This is especially true as we age!

Read on to learn strategies to get back to feeling your best post-vacation!

The word "vacation" written on an arrow sign on the beach.

What is a Diet Detox?

As a dietitian, I do not support the idea that a diet can rid your body of toxins. Your liver and kidneys do a great job of this on their own!

I use the term “detox” to describe a period of time in which one refrains from unhealthy foods and alcohol.

Think of it as a “reset button“. A way for you to feel better and recover from a period of regular indulgences.

The word "detox" spelled out with fruits and vegetables.

Signs You Need a Post-Vacation Detox

  1. Digestive issues
  2. Feeling sluggish or fatigued
  3. Weight gain
  4. Post-vacation bloat/water retention
  5. Skin breakouts
  6. Mood swings & irritability
  7. Poor sleep
Women on a toilet in a bathroom stall;.
Digestive issues may indicate a need for a diet detox.

Benefits of a Post-Vacation Cleanse Diet

  1. Increased energy
  2. Improved digestion
  3. Clearer skin
  4. Reduced water retention and bloating
  5. Weight loss
  6. Improved sleep
3 woman walking arm and arm looking happy
Get back to feeling good post-vacation!

Risks Associated with a Diet Detox

Not all detox diets are created equal. This particular plan is a short-term, moderate approach to “detoxing” from fun foods.

It also involves an alcohol detox after a vacation.

Be cautious of any detox diets that promote fasting, food restriction, laxatives, and/or excessive fluid intake.

In addition, individuals with a history of an eating disorder or disordered eating should avoid detox diets.

Always consult your healthcare provider prior to making any extreme changes to your eating routine.

A dietitian providing education to a client.
Consult a dietitian for individualized nutrition guidance.

7 Ways to Detox After Vacation

  1. Hydrate: drink plenty of fluids without added sugar. Water and tea are your best options. Add fruit to your water for additional benefits. Check out this Age-Defying Dietitian blog post “The Refreshing Benefits of Infused Water with Fruit” for more information.
  2. Increase fiber intake: Fiber helps with digestion. Increase your dietary fiber to restore regular bowel movements.
  3. Limit processed foods and added sugar: These foods increase inflammation in your body and promote water retention. Aim to eat mainly whole foods for a few days after your trip to eliminate that post-vacation bloat!
  4. Avoid alcohol: Take some time off from alcohol use. This will have a huge impact on both your physical and your mental health. Need some ideas on healthy beverages to replace alcohol? Check this out – “Best Alcohol Substitutes for a Summer Buzz“.
  5. Make sleep a priority: A good night’s sleep of 7-9 hours helps your body recover faster.
  6. Move: Aim to get in some movement most days. Activity will improve digestive issues, mood, and water retention.
  7. Practice stress management: Returning from some time off can be difficult. There may be additional stressors such as catching up at work and all that needs to be done to feel settled. Try meditation, yoga, exercise, or anything that you find helpful when stressed.
Person drinking a water bottle to detox after vacation.
Focus on hydration!

Post Vacation Cleanse Diet

Below is a sample 3-day eating plan to help you reset following vacation. Keep in mind that this is a general guideline, as nutritional needs vary from person to person.

If you have specific health conditions such as diabetes, you should refer to your healthcare provider or dietitian for specific guidelines.

Remember to focus on hydration and drink water throughout the day. You should also avoid alcohol.

Woman eating a salad to detox after vacation

Day 1

Breakfast: Start your day with a healthy smoothie that includes a variety of fresh fruits and veggies.

Check out this dietitian-approved gut-healing smoothie from Menopause Better for inspiration!

Snack: Enjoy a handful of unsalted nuts such as almonds or pistachios.

Lunch: Prepare a large salad with grilled chicken and vegetables. Top it with a light vinaigrette made with olive oil and lemon juice.

Bagged salads offer a quick and easy option. These Best Anti-Inflammatory Salad Kits for Healthy Aging are healthy and convenient.

Snack: Slice up about a cup of fresh fruit such as strawberries, apples, or oranges.

Dinner: Prepare baked salmon or chicken with herbs and lemon. Serve with steamed broccoli and quinoa.

Evening: Enjoy a cup of herbal or green tea.

Check out this Age-Defying Dietitian blog post for more healthy snack options “10 Easy Low-Sugar Snacks You’ll Love“.

Woman drinking tea looking out a large window.
Tea hydrates and relaxes!

Day 2

Breakfast: Start your day with a healthy smoothie that includes a variety of fresh fruits and veggies.

Check out this celery smoothie from Dr. Su-Nui Escobar, DCN, RDN at Menopause Better – “Celery Smoothie: A Refreshing and Healthy Drink“.

Snack: Enjoy a hard-boiled egg and a handful of carrots.

Lunch: Make a veggie wrap with a whole-grain tortilla. Fill it with hummus and fresh vegetables like spinach, carrots, and tomatoes. Serve with fresh fruit.

Snack: Enjoy a handful of nuts with a piece or cup of fresh fruit.

Dinner: Prepare a vibrant stir fry with lots of colorful vegetables such as broccoli, carrots, and bell peppers.

Cook with a small amount of oil and season with herbs and spices. Serve over brown rice.

Evening: Drink some warm water with lemon before bed.

Man eating a bowl of fruit to detox after vacation.

Day 3

Breakfast: Start your day with a bowl of Greek yogurt topped with berries and nuts.

Snack: Munch on some carrot sticks dipped in hummus.

Lunch: Prepare a healthy tuna salad. Mix canned tuna with Greek yogurt, diced celery, red onion, and a squeeze of lemon juice.

Serve on whole grain bread or lettuce leaves. Add a side of fresh fruit or juice if you like.

Snack: Slice up an apple with 1 slice or ounce of cheddar cheese.

Dinner: Make a delicious Caprese salad with tomatoes, fresh mozzarella, and basil.

Check out this Classic Caprese Salad from Love & Lemons for some inspiration.

Evening: Enjoy a cup of herbal or green tea.

Sample meal plans can be challenging as they do not account for individual taste preferences.

Check out 7 Healthy Aging Breakfasts and 10 Low Sugar Snacks for Healthy Aging for more ideas if needed.

Healthy snack foods to detox after vacation.

Do you need some more healthy recipes? Check out this Age-Defying Dietitian blog post – “7 Green Mediterranean Diet Recipes That Taste Great“.

Takeaways

In conclusion, a post-vacation detox can be a beneficial way to reset and rejuvenate your body!

It focuses on nourishing your body with whole foods, hydrating adequately, avoiding alcohol, and reducing processed foods and sugar.

Consult with a healthcare provider or registered dietitian to ensure it aligns with your individual needs and to avoid any potential health risks.

After a few days of healthy habits, you’ll be back to feeling your best and ready for your next vacation!

Woman relaxing in a large sun hat looking at the ocean.

Hungry for More?

Interested in more content on healthy aging?

Check out the Age-Defying Dietitian’s Blog for more healthy aging content!

Sign up for our Nutrition for Healthy Aging Newsletter to get our latest content delivered directly to your inbox!

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top