Wondering why you get sick when you go on holidays?

What is Leisure Sickness?

‘Leisure Sickness’ is a term coined in 2001 by Dutch Psychologist Professor Ad Vingerhoets to describe a supposed condition in which certain people, particularly under-pressure workers, begin to experience symptoms of illness during their downtime. His research, involving almost 2000 Dutch men and women, found that around 3% of the participants (3.6% of men and 2.7% of women) reported feeling sicker on weekends and holidays compared to regular working days. Symptoms commonly included headaches, fatigue, muscular pains and nausea, along with respiratory ailments like the common cold and influenza. It seemed particularly prevalent among those in higher-stress jobs. It's a peculiar and ironic condition where relaxation times seem to trigger illness. This raises an intriguing question: Why does this happen?

The Science Behind It:

The main theory behind Leisure Sickness is related to the stress and pace of modern work life. During intense work periods, it is suggested that your body is in a constant state of 'fight or flight', pumping out stress hormones like adrenaline and cortisol. These hormones can suppress the immune system and mask underlying health issues. As soon as you switch to 'relaxation mode', the stress hormones decrease, leaving your immune system less inhibited and making you more susceptible to falling ill. In other words, Leisure Sickness is the result of your high-functioning immune system—which usually does a great job at protecting you when you’re busy, takes a break as soon as you do.

It is theorised that individuals who are highly dedicated to their work and find it challenging to transition from work to leisure time are more susceptible to Leisure Sickness. The abrupt shift from a high-stress environment to a relaxed state may cause the body's defences to lower, making one more prone to illness.

Symptoms of Leisure Sickness 

Symptoms of Leisure Sickness can vary but often include:

• Headaches or migraines
• Acute fatigue, even after getting more sleep
• Insomnia
• Nausea and/or vomiting
• Muscular pain
• Depression
• Irritability and anxiety
• Cold or flu-like symptoms (runny nose, sore throat)

In other instances, individuals may simply experience a general feeling of being unwell.

Regardless of the specific symptoms, they typically subside once the individual resumes work or returns to their normal daily routine.

Preventing Leisure Sickness:

When you're looking forward to a holiday, the last thing you want is to fall ill as soon as you start to unwind. Leisure Sickness can be a real spoiler, but there are strategies to help reduce the chances of this happening. It is crucial to manage pre-holiday stress and maintain a healthy work-play balance. Make sure to tick off those essential tasks well before your departure to avoid last-minute scrambles. Don't overfill your to-do list, as this can lead to unnecessary stress.

Neglecting healthy habits in the rush to prepare for holidays can also play a role. A departure from regular exercise routines and balanced diets can weaken the immune system. Associate Professor Thomas Buckley from the University of Sydney emphasises that maintaining healthy habits is crucial for keeping your immune system in top shape as you transition into vacation mode.

Regular exercise is a must, and following a balanced diet is non-negotiable. Eat regular meals to keep blood glucose levels stable, and aim for a diet that includes 20% fat, 20% protein, and a healthy 40-60% of carbohydrates. Stick to three to five meals or snacks a day at consistent times, and always opt for nutritious options. Sure, on vacation, we're all for 'hydrating' with a piña colada in one hand and an espresso in the other, but sprinkle in some water too. Consider it the chaser that keeps the party going.  Sleep is another cornerstone of good health, so aim for 7-9 hours a night. If you struggle with sleep, natural aids like valerian and hops can be helpful.

Before heading off, consider boosting your immune function with some supplements, especially before weekends or vacations when you're more likely to be in crowded places like planes and trains.

Speaking of travel, maintaining good hygiene is more important than ever in these settings. Frequent hand washing is a simple, yet effective way to keep germs at bay. Even your choice of seat on a flight—window versus aisle—can influence your exposure to germs. Aisle seats typically put passengers in closer proximity to others as they move about the cabin, potentially increasing the chance of germ transmission. Window seats, on the other hand, may offer a slight reduction in exposure simply because there's less passenger movement and fewer people passing by. However, it's important to note that germs can be present throughout the aircraft, so good hygiene practices are key regardless of where you're seated.

A balanced approach to holiday activities can also make a difference. A mix of relaxation and engaging activities can help your body and mind adjust better to the change of pace. If you're someone who jumps straight from a high-stress work environment into holiday mode, consider easing into your leisure time more gradually to help your body adapt its stress hormone levels. Incorporating mindfulness and relaxation techniques such as yoga, meditation, or even simple breathing exercises into your daily routine can significantly aid in managing stress levels. Plan ahead to ensure you're not leaving major work projects until the last minute, which can contribute to a pre-holiday stress spike.

Most importantly, listen to your body. If you find yourself frequently falling ill during holidays, it could be a sign of being overworked or stressed. In such cases, it's worthwhile to explore stress management strategies or to seek advice from a health professional.

Keep these tips in mind, and you may find your next holiday to be the rejuvenating break you truly deserve.

Beyond Relaxation: Activities to Keep Leisure Sickness at Bay

Combatting Leisure Sickness isn't just about avoiding illness; it's about actively engaging in practices that promote wellness. To this end, consider incorporating activities into your vacation that balance relaxation with gentle stimulation. For instance, light physical activities such as walking, yoga, or swimming can keep your body active without the intensity of a full workout, aiding in a smoother transition from work mode to relaxation. Mental stimulation, such as engaging in a hobby, reading, or even light-hearted puzzle-solving, can keep the mind engaged while still providing a break from work-related stress. These activities not only add structure to your leisure time but also help maintain a healthy balance between relaxation and activity, which is key in preventing Leisure Sickness.

Leisure Sickness might sound like a cruel joke, but it's a real and recognised phenomenon. By understanding and preparing for it, you can hopefully enjoy your holidays the way they were meant to be enjoyed - sickness free!
Leisure sickness serves as a reminder of the importance of balancing work with relaxation and maintaining healthy habits, even when preparing for a break. It highlights the need to listen to our bodies and manage stress effectively, ensuring our holidays are as rejuvenating as intended.