Fitness Tips

Stay Fit and Healthy on a City Break

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.