Why You Always Get Sick on Holiday (and How to Prevent It)

You’ve been counting down the days to your holiday—sunshine, slower mornings, no work emails… and then, just as you arrive and exhale, a cold hits. Sound familiar?

This frustrating pattern is actually really common, and it often has more to do with your body’s stress response than bad luck.

The Stress-Immune Connection

In the weeks leading up to a holiday, we tend to be in overdrive—wrapping up projects, packing, planning, and tying up all the loose ends. It’s a lot. All of this busyness activates your fight-or-flight response, a built-in survival mechanism that helps you handle stress by releasing hormones like adrenaline and cortisol.

But making those hormones isn’t free—it requires nutrients, especially zinc and vitamin C, which your body uses to keep that stress engine running. And here's the thing: those same nutrients are vital for your immune system, too.

So, after a period of prolonged stress, your stores of zinc and vitamin C might be running low. Then you land in a new environment, exposed to unfamiliar bacteria and viruses, and your body doesn’t have the nutritional support it needs to fight them off.

Cue the sniffles, fatigue, or that telltale sore throat—right when you’re meant to be relaxing.

The Good News? You Can Support Your Body Ahead of Time.

There’s a lot you can do to nourish your system before your holiday even begins:

1. Ease into rest

As best you can, try to slow down before your holiday starts. That might look like earlier nights, gentle movement, extra hydration, or even just saying no to extra commitments. This helps reduce the load on your nervous system and preserves your nutrient stores.

2. Load up on zinc and vitamin C-rich foods

These are your immune system’s little superheroes. Adding more of them into your meals can gently strengthen your defences in the lead-up to your trip.

Vitamin C-rich foods to enjoy:

  • Kiwi

  • Oranges, mandarins, and grapefruit

  • Berries (especially strawberries)

  • Papaya

  • Red and yellow capsicum

  • Broccoli

  • Kale

Zinc-rich foods to include:

  • Pumpkin seeds

  • Cashews

  • Chickpeas

  • Quinoa

  • Eggs

  • Hemp seeds

  • Oysters, beef, or lamb (if you include animal products)

Think of it as building your internal toolkit—so when your body finally gets the chance to relax, it’s not caught off guard.

A Holiday You Can Actually Enjoy

Getting sick right when you stop can feel incredibly unfair—but it’s also your body’s way of asking for deeper care. By understanding the link between stress, nutrients, and immunity, you can support yourself more intentionally, so your next holiday can be filled with joy, connection, and true rest.

Here’s to vibrant, healthy travel—no tissues required. ✨

If you need further support you can book in a consultation today.

NutritionKelsey PetherickNutrition