STAY SAFE THESE HOLIDAYS
A well-planned diet and a first aid kit of supplements won't necessarily spare you from holiday health upsets - but they will reduce your risk of some common complaints. Have a look at your holiday itinerary, and consider adding the relevant items to you shopping list.
1. TAKE SUPPLEMENTS
One in four people travelling abroad will suffer from traveller's diarrhoea, so if you are prone to it you might want to start taking a probiotic supplement or sip a probiotic yogurt drink three weeks before you travel.
2. GO GINGER
Travel sickness isn't much fun, so avoid heavy meals for at least two hours before travelling or if you have to eat, choose dry snacks like crackers or ginger biscuits - studies show ginger root may reduce motion sickness. Avoid dairy products, salad and fruit, which can be acidic. Ginger capsules can also be taken.
3. DRINK WATER
If you're flying, remember that the air that you breathe on the plane is drier than normal, so it will increase your risk of dehydration, which in turn will make jet lag worse. Drink plenty of water, at least 200ml for every hour you're in the air. It's probably best to stick with still water rather than fizzy, which can leave you feeling bloated.
4. PREVENT DEEP VEIN THROMBOSIS
Avoiding dehydration on a flight also reduces the risk of deep vein thrombosis (DVT). If you don't eat oil-rich fish such as mackerel regularly, take an omega-3 fatty acid supplement for several weeks before travelling.
5. DON'T DRINK AND FLY
If you have problems sleeping on a long-haul flight, avoid the temptation to use a few drinks as a nightcap. You'll feel the effect of alcohol faster and you're more likely to get a hangover. Pack a few herbal teabags in your hand luggage in case you can't get decaffeinated tea or coffee onboard.
6. PILE UP ON CARBS
The right food can help you adjust to a new time zone and reduce jet lag after a long-haul flight. A carbohydrate-rich meal such as pasta will increase production of the neurotransmitter serotonin in the brain and make you feel sleepy. If you need to stay awake, choose a protein-rich meal such as a cheese omelette.
7. STOCK UP ON SELENIUM
Studies suggest that selenium can help prevent sun damage to skin cells. Brazil nuts are one of the richest sources of selenium - just four nuts provide more than the recommended daily amount. Beta-carotene (found in red and orange fruit and vegetables), lycopene (found in tomatoes) and lutein (found in kale, papaya and spinach) may also help to protect your skin from within.
8. PREVENT PRICKLY HEAT
Prickly heat can turn a hot summer's day into an itchy nightmare. Some people find that taking a supplement of quercetin, a natural antihistamine, helps prevent prickly heat by dulling the allergic reaction that causes it. Foods that are naturally rich in quercetin include apples, broad beans, cherry tomatoes, green beans and peas.
9. DRINK LOTS OF WATER
Drink plenty of water, even if you're not thirsty, in the first few days of your holiday as that's when you are most susceptible to sunstroke - symptoms include fatigue, headache, dizziness, muscle cramps, nausea and vomiting. Check by looking at your urine - it should be a light yellow colour. If it's dark yellow, you need to drink some more water.
10. WEAR INSECT REPELLENT
Although many people swear by eating lots of garlic and taking a vitamin B supplement to stop mosquitoes and midges from biting, there is no scientific evidence to show that either are effective. Experts believe that whether or not you're a tasty meal option for mossies and midges comes down to genetics, not what you eat, so wear an insect repellent.
YOUR HEALTHY HOLIDAY SHOPPING LIST
Probiotic yogurt drinks to reduce the risk of traveller's disease.
Ginger capsules for travel sickness.
Omega-3 supplements to reduce to risk of deep vein thrombosis (DVT).
Herbal tea bags to enjoy on your flights.
Brazil nuts or a selenium supplement to help sun-proof your skin.
Quercetin supplement or apple, peas, tomatoes can be taken for prickly heat.
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