Sorry, you need to enable JavaScript to visit this website.

Open Menu

How to get the most out of your holiday break!

How to get the most out of your holiday break!

This article provides you with some tips, to help you maintain vitality and get the most out of your holiday break!


Make time for exercise

Experts recommend that adults should participate in at least 150 minutes of moderate to intensive exercise each week, for example walking at a brisk pace for 30 minutes1. Regular exercise has a range of health benefits including reducing the risk of developing serious health conditions such as heart disease and type 2 diabetes, and also helps to improve mental ability and memory2.

Summer holidays are the perfect opportunity to start a new exercise regime, explore the great outdoors or enjoy a family game of beach cricket.

Get enough sleep

How is your sleep routine? People who go to bed and wake up at similar times each day enjoy a more restful night’s sleep. Ensure you achieve the recommended 7 to 8 hours of sleep each night, and avoid screen-type activities one to two hours before bed. Watching television, using your smart phone or tablet shortly before bed stimulates your brain, and can make going to sleep more difficult3.

Remain well hydrated

Remaining well hydrated is particularly important during the warmer months. Adequate hydration is necessary to replace fluid lost from increased perspiration, to optimise your physical activity levels and also to support mental wellbeing, since dehydration can lead to confusion4. Sip on fluids such as water, iced tea or milk to remain well hydrated throughout the day.

Fuel your body

Eating a healthy, balanced diet and choosing nutritious snacks (such as fruit, nuts or a milky drink) between meals can help maintain a steady source of energy to your body. If you didn’t have enough time to pack a snack made with whole foods, a nutritionally complete supplement such as SUSTAGEN Hospital Formula makes a convenient option. It is high in protein, with 13.8g per serve and contains essential vitamins and minerals to help support vitality and strength.

Keep these tips in mind throughout your day, and remember: it’s the big picture that counts. Small steps add up to big changes, so try one new tip at a time to boost your overall vitality and energy!


  1. World Health Organization. 2011. Global Recommendations on Physical Activity for Health, 65 years and above. Retrieved on 26.11.19 from
  2. Taylor, D. Postgrad Med J 2014; 90: 26-32.
  3. Sleep Health Foundation. 2017. Sleep Health Facts, Good Sleeping Habits. Retrieved on 26.11.19 from
  4. Sports Dietitians Australia. Fluids in Sport. Retrieved on 26.11.19 from

Consume as part of a varied and balanced diet and healthy lifestyle. SUSTAGEN® Hospital Formula and SUSTAGEN® Hospital Formula Plus fibre are a formulated meal replacement and cannot be used as a total diet replacement. SUSTAGEN® Collagen, SUSTAGEN® Everyday and SUSTAGEN® Ready to Drink are Formulated Supplementary Foods which can be of assistance where dietary intakes of nutrients and energy may not be adequate. SUSTAGEN® OPTIMUM™ is a Food for Special Medical Purpose, specially formulated for medical conditions where nutritional needs cannot be met through diet modification alone. Must be used under the supervision of a healthcare professional. SUSTAGEN® Sport is a Formulated Supplementary Sports Food which must be consumed in conjunction with a nutritious diet, not as a sole source of nutrition and should be used in conjunction with an appropriate physical training or exercise program. Not suitable for children under 15 years of age or pregnant women. Should only be used under medical or dietetic supervision. The advice given here is intended as a general guideline only and is not intended to replace the advice of a healthcare professional. Nutritional supplements can only be of assistance where dietary intake is inadequate. Please seek advice on your individual needs from an Accredited Practicing Dietitian or your healthcare professional.