Sore throat on holiday? Read this first!

Before you ask for antibiotics, understand the real cause of your 'holiday sickness'. This is the advice I give my patients—and it’s personal for me.

Picture this: it’s a glorious Monday afternoon here in Albufeira. The sun is blazing, the sea is sparkling, and the sound of laughter is drifting up from the beach. You’d think my GP clinic would be empty.

You’d be wrong.

Inside, it’s a revolving door of sunburns, swimmer's ear, and one very, very specific complaint that follows a hilariously predictable pattern. I call it the "I-flew-straight-into-a-virus" syndrome.

It’s the story of a tourist who arrives on Saturday, parties hard, and by Monday, is sitting in front of me, croaking, “Doc, I need antibiotics so I can get back to the beach party!”

This is my world. One minute I'm explaining in French why a sore throat isn't a national emergency, the next I'm trying to remember the Portuguese for 'just drink some tea and rest', all while my brain is still stuck in the Dutch consultation I just finished. It’s a linguistic workout, but it also reveals a universal myth I have to bust about 50 times a day.

The great antibiotic myth

Let’s get one thing straight. The desperate plea for a "magic pill" is based on a fundamental misunderstanding.

Here’s a little secret from my side of the desk: With antibiotics, that viral sore throat will get better in a week. Without them, it’ll take seven days. 😏

And yes, even when patients see those dreaded white dots on their tonsils, they almost always assume it’s a bacterial infection requiring immediate action. But here's a fact that surprises nearly everyone: even with white dots, over 80% of adult sore throats are caused by viruses.

When I explain this, some people are relieved. Others look at me, pause, and say, "Okay, but I'll take the antibiotics anyway." (This is the part where I internally scream "arghhh!")

The hidden damage of "just in case" antibiotics

Here’s why I’m so passionate about this. Taking an antibiotic for a virus isn't a neutral act. It’s like using a bulldozer to weed a single flower pot. You might accidentally get the weed, but you’ll destroy the entire garden in the process.

That "garden" is your gut microbiome—the trillions of bacteria that regulate your immunity, mood, and digestion. A single course of unnecessary antibiotics can wipe out huge colonies of good bacteria, with studies showing it can take months, or even up to two years, for your gut to fully recover.

You came on holiday for a week of fun and ended up with potentially two years of compromised gut health. It is, without a doubt, a terrible trade.

Why this is so personal to me

My crusade against the casual use of antibiotics isn't just based on the latest research. It's written into my own health history.

Growing up in the '80s and '90s, I was a textbook case for frequent prescriptions. I had recurring pneumonia and countless infections that were probably viral, but the response was always the same: another course of antibiotics.

This created a classic 'chicken and egg' scenario that took me years to unravel. I was constantly sick, asthmatic, and plagued by allergies and eczema.

It wasn't until I studied medicine myself that I understood the devastating link: every course of antibiotics carpet-bombed my gut microbiome. And when you mess with your microbiome, you disrupt your immune system's command center. The result? A hyper-reactive system leading to more allergies, more eczema, and a lowered defense against the very infections we were trying to treat.

So when I see a tourist desperate for a quick fix, I don't just see a sore throat. I see a younger version of myself. And my mission is to help people avoid that damaging cycle.

Your proactive holiday health plan (aka how to avoid me)

Look, I love what I do. But my true passion isn't handing out paracetamol. It's helping you build health so robust that you don’t get sick in the first place. So, here is my personal "Holiday Survival Kit" to keep you thriving.

1. Assemble your pre-emptive strike team

Don't wait until you feel that first tickle. Your immune support starts before you even get on the plane. Think of it as recruiting your body's personal security detail. Here are your non-negotiable team members:

• Zinc: An essential mineral that acts as the "general" for your immune cell army, ensuring they are ready for action.
• Vitamin C: A powerful antioxidant that helps protect your immune cells from damage during the stress of travel.
• The essential trio (Vitamins D & K2, and Magnesium): Think of Vitamin D as the star player for your immune system, but it can't win the game alone. For your body to use it safely and effectively, it needs Magnesium and Vitamin K2 to act as its teammates, directing it to the right places (like your bones, not your arteries). And yes, you should start this trio before you leave for the sun. Want a deep dive into why this team is so important? I've written all about it here: The Essential Trio for Optimal Health.

2. The ultimate party detox and sun headache solution (it's water & Magnesium)

That pounding headache after a day at the beach? We all immediately blame dehydration, and while water is crucial, there's often another culprit: a lack of minerals, especially Magnesium.

The sun, sweat, and a few holiday cocktails rapidly deplete your magnesium levels. This vital mineral is responsible for over 300 processes in your body, including preventing muscle cramps and, yes, those debilitating headaches.

So, your new mantra is double-barreled: for every cocktail, drink a full glass of water, AND consider bringing a good magnesium supplement to take in the evening. It will help with sleep, muscle relaxation, and keeping those sun-induced headaches at bay.

3. The 'boring' secret to fun (it's sleep)

I know, I know. You're on holiday. But sleep is the VIP pass to a good time. It’s when your body repairs, detoxifies, and recharges your immune cells. Sacrificing sleep for one extra hour at the bar often means losing two full days to feeling awful. Prioritize it.

4. The tip for everyone: Stabilize your blood sugar

A holiday diet of pastries for breakfast and sugary cocktails in the afternoon sends your blood sugar on a wild rollercoaster. This triggers the release of stress hormones like cortisol, which actively suppresses your immune function. Start your day with protein and fat (like eggs, avocado, or Greek yogurt) to set yourself up for stable energy and a happy immune system.

When you should actually see a doctor

This guide isn't meant to replace medical care when it's truly needed. Please book an appointment if you experience any of the following:

• A high fever that persists.
• Difficulty swallowing your own saliva or opening your mouth.
• Your pain is severe and located on just one side of your throat (this can be a sign of an abscess).
• A rash, severe headache, or stomach pain alongside the sore throat.
• A sore throat that gets progressively worse or hasn’t improved at all after a week.

For the other 90% of cases? Trust your body, give it the support it needs, and enjoy every moment of your well-deserved holiday.