We caught up with BSc Hons James Rutherford to find out what you can do to make sure your health and fitness plan stays on track when you take a little city break.
- Consumption of B vitamins is crucial for optimal energy yielding metabolism in order for an effectively functioning nervous system ready for the stress of lengthy bouts of walking and sightseeing. Good sources of B vitamins include lean meats, poultry, fruit, vegetables (especially leafy green vegetables), nuts and eggs.
- Consumption of foods high in anti-oxidants to neutralise free radical activity caused by air pollution in a busy urban environment. All fresh fruit and vegetables have a strong phytochemical profile but foods especially high in anti-oxidants include blueberries, kale, spinach, broccoli, grapes, pecan nuts and dark chocolate. If possible make a fruit smoothie with fresh berries.
- Quality REM sleep is a must after a tiring city break filled with sightseeing. Consumption of foods containing zinc (e.g. fresh meat and shellfish) can result in deeper REM sleep cycles. A good meal option to have before bed is oats (rich in melatonin) with some almonds, as they contain tryptophan and magnesium to promote optimal relaxation and REM sleep.