As the weather warms up and travel season kicks into high gear, thoughts about how you might optimize your diet this summer probably aren’t on your mind. Yet suffering from tummy troubles like constipation, feeling fatigued, or dealing with dehydration is sure to put a damper on any holiday plans.

For those wanting to feel their best on vacation, I’ve shared a few of my favorite strategies for troubleshooting common nutrition issues while traveling. From digestive issues to overindulgence, consider this your guide to enjoying your healthiest wanderlust season yet.

Issue #1: Constipation

One of the most common issues plaguing travelers — especially those traveling in Japan — is constipation. Thanks to a heavy intake of white rice and small portions of high-fiber fruits and vegetables, the typical Japan traveler’s diet does little to promote regular bowel movements. Add in low water intake and a disruption to your normal circadian rhythms and things can go from bad to worse.

My tips

• Prioritize fiber
  A lack of this key nutrient, found in plant-based foods like fruit, vegetables, whole grains, nuts, seeds and legumes is a major constipation culprit. With this in mind, constipation-prone travelers should aim to up their intake of these foods before and during travel to keep their digestion running smoothly. In addition to getting fiber through whole foods, fiber supplements like psyllium husk are known to be effective in alleviating constipation. When adding more fiber, be sure to up your intake slowly and drink extra fluids to prevent bloating, cramping or exacerbating your constipation.
• Focus on constipation-fighting fruit
  In addition to foods high in fiber, certain fruits have a reputation for acting as a natural bowl stimulant. These include kiwi, pears and prunes. The latter two fruits contain a natural sugar alcohol called sorbitol, which provides a mild laxative effect and can help soften stools and stimulate the digestive tract. You can find prunes, kiwi and pears – when in season — at Japanese grocery stores or produce stands.
• Move
  Physical activity, such as walking, helps digestion by increasing blood flow to the intestines. Spending long hours in the car, train or plane can prevent people from moving around much — so aim to stretch your legs and take a walk once you reach your destination.

Issue #2: Dehydration

Spending hours touring shrines and walking through cities can leave a person feeling parched. However, many people forget to drink enough water while traveling, as lugging around a water bottle can be cumbersome and constantly buying beverages gets expensive.

Forgoing enough fluid can have consequences, such as headaches and increased constipation. What’s more, research has shown that even mild dehydration can result in concentration difficulties, low mood and fatigue.

My tips

• Hydrate before you get thirsty
• Relying on your thirst mechanism to tell you when to drink isn’t ideal, since most people don’t feel thirsty until their body is already dehydrated. Instead, aim to drink consistently throughout the day, and up your intake on days it is hot outside and when you’rephysically active. In addition to fluids, you can also rely on water-rich foods like fruit and vegetables for extra hydration.

Issue #3: Overindulgence

My tips

• Avoid skipping meals
  Although it is fine to honor your inner hunger cues by having a lighter meal after overindulging; skipping meals, severely cutting back on your food intake or waiting too long to eat can backfire. This can leave travelers trapped in a restrict-and-binge cycle due to feelings of deprivation and ignored hunger cues. Instead, stick to a regular meal schedule and choose foods that feel nourishing and supportive rather than overly rich or heavy.
• Try the “pick one” strategy
  In the excitement of trying all of the fun and new foods available to you on vacation, it can feel as though you need to try everything at once. If this leads to overeating or digestion issues for you, then a different way to think of food choice involves what I call the “pick one” strategy. Instead of having numerous rich foods at your meal, pick one food or drink to have at your meal that you are most excited about. For some, this might look like a beautiful dessert, for others, perhaps it’s a glass of their favorite alcoholic drink. Focusing on enjoying what you want the most can provide some balance and still allow you to savor something fun. While this may not be a good strategy for everyone or every meal, many patients tell me that this helps them enjoy their food even more as they’ve made a conscious, guilt-free decision to enjoy eating something special.

Issue #4: Lack of healthy options

Perhaps you have a good handle on balance when it comes to your food. While you like to enjoy fun or exciting new foods, you also enjoy adding fresh, in-season produce or your favorite nutrient-dense foods to keep you feeling good. Yet a comment I hear from many of my patients is that it can be hard to find healthy food when traveling in Japan. In a sea of convenience stores and street food vendors, many don’t know where to turn for something more nutritious.

My tips

• Explore healthy options at the Japanese convenience store
  From salads to fresh fruit, you might be surprised at how many nutritious foods are available at konbini (Japanese convenience stores).
• Visit your local grocery store
  While some people get excited to visit souvenir or other shops on holiday, I admit that I love a trip to a local grocery store wherever I’m vacationing. I enjoy seeing regional specialties and seasonal produce, in addition to picking up nutritious food and snacks to supplement all of our meals out. Depending on where you are traveling, you may also find fresh, nutrient-dense foods in local food markets or farmer’s stands.

With a little planning and the aforementioned tips, traveling to or throughout Japan this season can support your health while allowing you to explore the best of Japanese cuisine.

To all those traveling in Japan, safe travels and happy eating!

Europe is a dream destination of almost every traveller soul. The diverse island destinations offer something for all, from stunning beaches and historical buildings to colourful cultures and pretty landscapes.

If you are looking for beach escapes in Europe then you can take help from MakeMyTrip which offers instant support, answering your call within 15 seconds no matter where you are in the world.

On this note, let’s have a look at 5 European islands that are must-visit spots for any traveller.

Santorini, Greece: Santorini in Greece needs no introduction. The Greek paradise is noted for its gorgeous sunsets and striking blue-and-white architecture. It is a jewel of the Aegean Sea offering dramatic views from its cliff top hamlets, such as Oia and Fira. Visitors can explore ancient ruins like Akrotiri, a Minoan Bronze Age settlement buried by volcanic ash, or relax on its distinctive black and red sand beaches.

Amalfi Coast, Italy: A coastal European gem, Amalfi Coast in Italy is all about charming islands. Capri here is accessible by ferry and is known for its natural beauty, Blue Grotto and dramatic cliffs. The island’s picturesque towns, such as Anacapri and Capri Town, offer elegant boutiques, exquisite dining, and breathtaking views of the Mediterranean. The Amalfi Coast itself is dotted with villages like Positano and Amalfi.

Madeira, Portugal: Also known as the “Island of Eternal Spring,” Madeira is a volcanic island noted for its pretty landscapes. Located off the northwest coast of Africa, this Portuguese island is famous for its dramatic cliffs, lush forests, and beautiful levadas (irrigation channels) that offer scenic hiking trails. Funchal, the island’s capital, boasts a vibrant market, botanical gardens, and a charming old town.

Malta: Malta in the central Mediterranean is renowned for its rich history and stunning landscapes. The island boasts historical sites like the ancient city of Mdina and the megalithic temples of Hal Saflieni Hypogeum, a UNESCO World Heritage Site. Malta’s coastline offers beautiful beaches, crystal-clear waters, and charming fishing villages.

Corsica, France: Corsica, located in the Mediterranean Sea, is known for its rugged mountains, beautiful beaches, and unique blend of French and Italian cultures. The island’s dramatic coastline features picturesque bays and clear turquoise waters, perfect for swimming and water sports. Inland, the GR20 hiking trail offers some of Europe’s most challenging and rewarding treks through Corsica’s mountainous terrain.

Whether it’s snow-capped mountains, kids engaged in a snowball fight or the family dog frolicking in a snow bank, wintry white scenes are a thing of beauty, yet challenging to capture in photos.

To catch the texture and movement of snow, you want a high level of detail for the snow to be visible – a tricky feat when dealing with all that bright white.

Now’s the time to turn off auto settings. Yes, even the snow scene mode. You can’t rely on auto-white balance either, as the camera has difficulty gauging the mass of white, giving the image a blue hue.

Even minor overexposure will turn rolling snowy hills into a flat white patch.

These are just a few of the tips from Nikon professional photographer Alex Soh, who has had 15 years of photography experience. A Singapore-based snapper, he’s braved the cold to capture wintry scenes from China and Japan to Chile and Scotland.

Before you head off to snap your own winter wonderland, here are a few other things Soh suggests:

Check those meters

First things first, don’t rely on LCD screens to give an accurate preview of the scene, he says.

“Judging exposure compensation from your camera LCD screen may be tricky in the snow,” says Soh.

“To overcome this, use Matrix metering on manual and check the histogram [the camera’s graphical representation of exposed pixels] in your image regularly. If it’s slightly ‘humped’ in the middle, dial in a little compensation for brightness.”

It’s also good to check that the overexposure indicators are not blinking.

To see the details on the screen, he suggest bringing along a magnifier loupe that comes with a cover, or using black tape to stop the light from coming in.

Embrace the simplicity

As pointed out above, capturing the pureness of snow is tricky as images overexpose very easily, while the pretty white stuff is usually accompanied by gray skies.

To remedy this, Soh suggests photographers play around with the white balance until they find what they like.

“My tip is to embrace the simplicity of the photograph and capture the artistic visuals with simple line art instead,” he says. “Find points of colors; particularly warm tones. When everything is gray and white, colors pop and add beautiful contrast to your image.”

Timing is also key, he says.

“The best time for winter shots is early in the morning. Aim to capture the fresh overnight snowfall against a beautiful blue sky, before the sun gets too high and the snow begins to melt.”

Protecting cameras from the elements

In the winter, condensation can build up in the camera and equipment works differently in the cold.

“Camera batteries go flat very quickly in the winter cold, so I keep them warm at all times by keeping them close to my body,” says Soh.

“It’s not easy to clean your lenses during rain or snow, keeping the lens cap on prevents snowflakes or water from getting into the lens.”

Never blow warm air onto your lens like you would in warm weather, he adds, as this can cause a layer of ice to coat it. “Instead, use dry cleaning cloths and pack extras.”

Rain gear is also a good option, Soh says. A cheap and quick alternative is to place a plastic bag around the camera, leaving an opening for the lens and securing it with a rubber band.

“To protect the camera, I avoid changing lenses outside,” says Soh.

“Cold weather can trap moisture in the camera body, which freezes and damages the camera.”

Keeping the lens fog-free

And finally, camera lenses fog up when there’s a sudden change in temperature from warm to cold. Naturally, this makes it harder to take clear photos.

“Put the camera in a plastic bag before you enter the car and place it on the floor, near your feet,” says Soh.

“Leave the plastic bag closed and only open it once you are out of the car at the next shooting destination. This will help adjust the temperate around the camera slowly.”

Spain is a beautiful blend of old-world charm and modern allure. From architectural marvels to sun-kissed beaches, the country offers something for every kind of traveller. Whether you’re drawn to the architectural wonders of Barcelona, the cultural vibrancy of Madrid, the historical charm of Seville, the innovative spirit of Valencia, or the Moorish allure of Granada, each of these cities provides a unique experience that captures the essence of Spain.

Here’s a look at the top five must-visit destinations in Spain that showcase the best of what this enchanting country has to offer.

Barcelona

Barcelona is a city where modernity meets tradition. It’s renowned for its unique blend of Gothic and contemporary architecture, much of which is attributed to the genius of Antoni Gaudí. The city’s crown jewel is the Sagrada Familia, an awe-inspiring basilica that has been under construction since 1882 and continues to captivate visitors with its intricate design and towering spires. Other Gaudí masterpieces like Park Güell and Casa Batlló are also must-see attractions. Beyond architecture, Barcelona offers vibrant beaches, bustling markets like La Boqueria, and the historic Gothic Quarter, making it a city that never fails to impress.

Madrid

Madrid, the heart of Spain, is a city that pulses with energy and passion. Known for its grand boulevards, elegant squares, and world-class museums, Madrid offers a perfect blend of culture, history, and entertainment. The Prado Museum houses one of the finest collections of European art, including works by Velázquez, Goya, and El Greco. The Royal Palace, with its opulent rooms and stunning architecture, is another must-visit site. For those who enjoy a lively atmosphere, the Gran Vía is packed with shops, theatres, and restaurants, while the lively neighbourhoods of La Latina and Malasaña offer a taste of Madrid’s vibrant nightlife.

Seville

Seville, the capital of Andalusia, is a city steeped in history and tradition. Known for its flamenco music, Moorish architecture, and vibrant festivals, Seville offers a rich cultural experience. The city’s most iconic landmark is the Alcázar, a stunning royal palace that exemplifies Mudéjar architecture with its intricate tilework and lush gardens. The Seville Cathedral, the largest Gothic cathedral in the world, is another highlight, housing the tomb of Christopher Columbus.

Valencia

Valencia is a city where ancient history meets futuristic design. The city is famous for its futuristic City of Arts and Sciences, a massive complex designed by Santiago Calatrava that includes a planetarium, science museum, and aquarium. Valencia is also known for its historic Old Town, where the Valencia Cathedral and the Silk Exchange, a UNESCO World Heritage Site, stand as testaments to the city’s rich past. Don’t miss the opportunity to try paella, Valencia’s most famous dish, at one of the many traditional restaurants that dot the city.

Granada

Granada, nestled at the foot of the Sierra Nevada mountains, is home to one of Spain’s most iconic landmarks, the Alhambra. This stunning palace and fortress complex, with its intricate Islamic art, lush gardens, and panoramic views, is a UNESCO World Heritage Site and a symbol of Spain’s Moorish heritage. Beyond the Alhambra, Granada’s Albaicín neighbourhood offers a glimpse into the city’s past with its narrow streets, whitewashed houses, and traditional tea shops. The city also boasts a vibrant student population, giving it a youthful energy that complements its historic charm.