10 STEPS TO A HEALTHY HOLIDAY

Avoid food poisoning, travel sickness and a host of other common holiday ailments with our ten tips for a healthy holiday.

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.

A FAT LOT OF GOOD

High fat intake is often linked with major health problems including obesity and heart disease. It's little wonder then that the Food Standards Agency recommend a low-fat diet for everyone. However, we all need some fat in our diet to stay healthy. Fat is a good energy source and vital for the body to absorb vitamins A, D, E and K. 

The confusing part is that not all fats were created equally - some are better for us than others. What's more, although high in calories, there is evidence that you could burn fat more quickly by changing the type you eat. So how can we get the balance right? 

CHOOSE...

Monounsaturated rather than polyunsaturated oils – olive oil rather than sunflower oil for instance. 

The right balance of 'omegas'. Linoleic acid (omega-6) and linolenic acid (omega-3) are types of polyunsaturated 'essential fatty acids' or EFAs. 

Foods containing omega-3 EFAs - vital for a healthy heart and good lung function, and found in oily fish, flaxseed oil, flaxseeds (linseeds), walnut oil, mustard seeds, pumpkin seeds, leafy green vegetables, grains and spirulina (an algae available as a powder or tablets from health stores). Most of us get enough omega-6 oils from sunflower, safflower and corn oil. 

Foods including almonds, avocado, olive oil, cashew, peanuts, which all contain oleic acid, a component of omega-9. 

Omega-9 also contains stearic acid, found in animal fat, it's a saturated fat, but it is more likely to be used as energy than stored as fat. Crucially, the body can convert it to oleic acid, which is monounsaturated and therefore heart-healthy. 

We all need some fat in our diet to stay healthy, it's a good energy source and vital for the body to absorb vitamins A, D, E and K.

CUT BACK ON

The amount of saturated fats you consume. They can raise blood-cholesterol levels and increase your risk of heart disease. There is no need to stop eating red meat - in fact, if you trim the fat from a piece of meat and it looks lean, it's reasonably low in fat at between 4-8 grams per 100g and likely to be lower in fat than a piece of roast chicken with the skin left on. 

Trans fats. It is now thought that their effect on the body may be worse than saturated fats. Check ingredient labels. If you see 'hydrogenated oil/fat' or 'partially hydrogenated oil/fat' listed, then that product is likely to include trans fats; and the higher up the ingredients list it is, the more trans fats there are likely to be. 

Foods laden with saturated and/or trans saturated and/or trans fats, including biscuits, butter, cakes, cheese, pastries, pies, sausages, ready meals, bought sandwiches and foods containing coconut containing coconut or palm oil, or lard.

Avoid foods including biscuits, butter, cakes, cheese, pastries, pies, sausages and ready-meals. 

KNOW YOUR FATS...

Saturated fats - Found in fatty meat and dairy products. They raise levels of LDL (bad) cholesterol in the blood, increasing your risk of heart disease, so cut back on these. 

Polyunsaturated fats - Found in plants and seafood. Good sources include sunflower, safflower and corn oil. Can help lower levels of bad LDL cholesterol, but also lower a good HDL cholesterol level - which is why it's better to opt for monounsaturated fats such as olive oil. 

Monounsaturated fats - Found in plants and seafood (e.g.: olive oil, oily fish and walnuts). They help to lower bad LDL cholesterol and so protect you from heart disease. 

Cholesterol - There are two types. LDL is the bad cholesterol and HDL is good cholesterol.

Omega-3s - Linolenic acid is found in oily fish, linseed and pumpkin seeds, soya, walnuts and green vegetables. Most of us don't get enough omega-3s in our diet. Omega-6s Linoleic acid is found in sunflower, safflower and corn oil, sunflower and sesame seeds. Most of us get enough omega-6s in our diet. 

Trans fatty acids - Avoid them by cutting out foods containing hydrogenated or partially hydrogenated oils. 

Hydrogenated fats/oils - A chemical process that turns cheap liquid oils such as palm oil, as well as sunflower and rapeseed oil, into solids used in biscuits, cakes, pastries and margarines. It's now accepted that the hydrogenation process produces trans fats that are even more harmful than saturated fat. 

Even though all oils contain roughly the same calories, evidence suggests that different types have different effects on the body.

EAT TO BEAT THE MENOPAUSE

Eating - and avoiding - certain types of foods can make the menopause a lot more bearable. Here's some trigger foods to watch out for:

You may be lucky and sail through the menopause with no problems at all, but a lot of women are affected by some of the symptoms - hot flushes, night sweats, mood swings, low libido, thinning bones, insomnia and forgetfulness. 

Hormone replacement therapy (HRT) has been a lifeline for many women; however studies have shown links between HRT with increased rates of breast cancer, heart attacks and strokes, so alternatives have been sought. 

Many of the symptoms that are associated with the menopause are linked with a drop in oestrogen and progesterone (hormone) levels. For example, oestrogen helps lift our mood so, when levels drop, we may feel depressed. No one yet understands exactly what causes hot flushes but it has been observed that women in Japan have far fewer menopausal symptoms and one theory is that this is because their diet includes a lot of soya. 

So what can you do? Whether or not you decide to take HRT, following the guidelines below won't hurt – and will assist in the pursuit of an all-round healthy lifestyle. 

DIETARY SOLUTIONS:

HOT FLUSHES

Stop eating foods that are likely to trigger or worsen hot flushes and night sweats. For instance, avoid stimulants such as tea, coffee, alcohol and chocolate, especially at night - they're notorious for setting off hot flushes. 

TIREDNESS 

Avoid snacking on sugary foods – all too often a sharp rise in your blood glucose level may be followed by a sharp dip and leave you feeling tired and drained. Choose fresh fruit instead. 

WEIGHT GAIN 

Many people associate the menopause with weight gain but, as we get older, we need fewer calories. Eating a bit less sounds a simplistic solution but it will help. Eat more starchy complex carbohydrates, such as whole meal pasta, bread and rice, as they will help boost your metabolism so that you burn body fat more quickly. 

DEPRESSION AND IRRITABILITY 

Eat more complex carbohydrates as they will also help to increase serotonin levels, which in turn will help control appetite and make you feel better in yourself. Other useful strategies to help you feel less irritable are to eat breakfast and to eat little and often to balance your blood sugar.

THINNING BONES 

Avoid fizzy drinks as they often contain phosphates, which can prevent your body taking up magnesium and calcium - important for bone strength.You can help increase the absorption of calcium by taking half a tablespoon each of cider vinegar and honey in a cupful of warm water up to three times a day. And do eat more alkaline foods - vegetables, fruits, seeds, almonds, brazil nuts and yogurt - to help prevent calcium reserves being leached. 

As well as considering a calcium supplement, other vitamins and minerals that are vital for bone formation and/or to help calcium absorption are: magnesium, vitamin C, vitamin D and zinc. Choose a supplement with a combination of these and they will be in the right proportion for maximum effect. Weight-bearing exercise is vital, too. 

Eat more phyto-oestrogens. Phyto or plant oestrogens are natural chemicals found in food, which act in the body in a similar way to oestrogen but help keep our natural hormones in balance - they block the uptake of excess oestrogen and raise low levels when needed. They are thought to offer protection against breast cancer and heart disease. 

INCREASE YOU INTAKE OF PHYTO-OESTROGENS BY EATING MORE: 

Soya milk and soya flour

Linseeds

Tofu

Pumpkin seeds

Sesame seeds

Sunflower seeds

10 FOODS TO MAKE YOU FEEL FANTASTIC

Stock up your trolley with these 10 super foods and you'll feel and look better than ever.

BROCCOLI (Pachai poongosu) Guards against cancer and is rich in a wide range of anti-oxidants, vitamins C and E, folate and iron. 

QUINOA (Thinai) It contains a balanced set of essential amino acids for humans, making it an unusually complete protein source among plant foods. It is a good source of dietary fibre and phosphorous and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest.

CARROTS High in carotenes, known to boost the immune system. 

LETTUCE (Salathu) AND SALAD GREENS Tangy varieties, stimulate the liver, making them great detoxifiers. Most lettuces contain valuable amounts of vitamins, minerals and anti-oxidants. 

BEETROOT Bursting with minerals and has anti-cancer, anti-inflammatory, anti-oxidant, immune-boosting and detoxifying properties. 

ALMONDS You only need to eat two or three a day to benefit from their great combination of immune-boosting nutrients: vitamin E, selenium and B vitamins. 

GRAPEFRUIT (pappalimaasu) Has immune-boosting, antiseptic, wound-healing and anti-bacterial properties. 

GARLIC Strengthens the heart and blood, and has anti-bacterial, anti-fungal and anti-viral properties. Also thought to help lower blood pressure. A key ingredient is allicin, which has cancer-fighting potential. 

CRANBERRIES (kurudhinelli) Best known for helping to prevent and treat urinary tract infections, especially cystitis, in women. They have both anti-fungal and antiviral properties. 

GINGER Stimulates the immune system and circulation. 

FIVE NUTRIENTS EVERY WOMAN NEEDS

As women undergo complex changes over the years, their bodies need a variety of nutrients. If you eat a balanced diet, it's not difficult to get enough of the many nutrients our bodies need. However, menstruation, the menopause, pregnancy and fluctuating hormone levels affect the need for certain key nutrients. 

1. CALCIUM FOR STRONG BONES

Osteoporosis, also called brittle bones, affects one in two women over the age of 50. The risk of suffering from this debilitating condition increases dramatically if your diet lacks calcium. Studies suggest that a low intake may also be linked with PMS. Until your mid-20s, it's vital not to skimp on calcium while your bones grow, but it remains important for bone health at all ages. 

HOW MUCH DO YOU NEED?

The Recommended Daily Amount (RDA) is 400 - 500mg, which can usually be gained from three servings of dairy. After the menopause, the body becomes less efficient at absorbing calcium, so you may need to up your intake.

200ml (semi) skimmed milk = (248) 249mg calcium

150g low-fat yogurt = 225mg calcium

25g almonds = 60mg calcium

40g dried figs =100mg calcium

2 slices of white bread = 85mg calcium

SHOULD YOU TAKE A SUPPLEMENT?

If you don't eat dairy products, discuss options with your doctor as supplements are available in several forms. Always check the amount of elemental or pure calcium in the supplement as it varies depending on the form. Calcium citrate and calcium malate are more easily absorbed than calcium carbonate. Older people often lack sufficient acid in the stomach to absorb calcium in the form of calcium carbonate if you're over 65, take calcium citrate. 

2. FOLATE - HEALTHY BABIES, HEALTHY HEART

Folate is essential during pregnancy to help prevent neural tube defects such as spina bifida. Because the spinal cord is formed in the first 12 weeks, folate is critical during the very early stages of pregnancy. It can be weeks before you realise you are pregnant, which is why all women of child-bearing age are advised to take a supplement. New research suggests a good intake of folate may also help to protect against heart disease and stroke, so it's worth making sure your diet contains enough even if you're not planning a baby. 

HOW MUCH DO YOU NEED?

The RDA is 100 micrograms. Women of childbearing age should take a folate supplement of 400mcg a day in addition to the 100mcg from their diet.

1 portion spinach = 91mcg folate

150ml orange juice = 27mcg folate

1 boiled egg = 20mcg folate

1 slice whole meal bread = 14mcg folate

1 portion (80g) steamed broccoli = 51mcg folate

1 orange = 47mcg folate

1 portion (80g) steamed asparagus = 138 mcg folate

SHOULD YOU TAKE A SUPPLEMENT?

It's virtually impossible to get 400mcg from your diet, so a supplement is essential. 

3. MAGNESIUM FOR A HEALTHY SYSTEM

Studies show that low intakes of magnesium may be linked with PMS, while other studies have shown that magnesium may help to increase bone density in postmenopausal women.

HOW MUCH DO YOU NEED?

The RDA for magnesium is 350mg a day.

25g almonds = 68mg magnesium

2 slices whole meal bread = 46mg magnesium

1 portion steamed spinach = 43mg magnesium

100g cooked lentils = 34mg magnesium

1 serving (150g) cooked brown rice =77mg magnesium

25g Brazil nuts = 102mg magnesium

25g sunflower seeds = 97mg magnesium

SHOULD YOU TAKE A SUPPLEMENT?

If you are not eating nuts, seeds, wholegrain cereals, dark green leafy vegetables or beans regularly, consider adding these to your diet or taking a supplement. A study published in The Journal of Women's Health found that taking a daily supplement of 200mg magnesium reduced PMS, fluid retention, breast tenderness and bloating by up to 40 per cent. Magnesium supplements are available in many forms - magnesium citrate is the form that is most easily absorbed by the body.

4. BRAIN-BOOSTING OMEGA-3 FATS

Omega-3 fats are vital for the development of a baby's brain, which makes them a key nutrient for pregnant women. Studies also show that women who have a good intake of omega-3 during pregnancy are less likely to have a premature baby. Omega-3 fats also keep adult hearts healthy and reduce the risk of stroke, and may help to reduce the risk of dementia and Alzheimer's disease. Generally, omega-3 offers genuine health benefits whatever your stage of life. 

HOW MUCH DO YOU NEED?

The RDA is 160mg – 300mg. To reach this target you need to eat one portion of oil-rich fish a week.

150g fresh salmon (kaala meen) = 3.4g omega-3

150g mackerel (kanankeluthi) = 3g omega-3

150g fresh tuna (Soorai meen variety) = 2.4g omega-3

100g sardines (Chalai) = 2.0g omega-3

SHOULD YOU TAKE A SUPPLEMENT?

If you don't eat oily fish once a week, consider taking a supplement. These are derived from fish liver oils, such as cod liver oil, which also contain vitamins A and D. These can be toxic in large amounts, so if you're taking other supplements such as a multivitamin, it's easy to exceed the maximum safe dose. As they contain vitamin A, fish liver oil supplements are not recommended for pregnant women - look for supplements labelled simply as omega-3 supplements.

5. IRON FOR ENERGY

Studies suggest that one in four women has low iron stores. Iron is essential for the manufacture of haemoglobin, which carries oxygen from your lungs and transports it around the body. An iron deficiency can make you feel washed out and constantly tired. 

HOW MUCH DO YOU NEED?

The RDA is 30 - 38mg. Most women's need for iron drops after the menopause, but until then it's important to ensure you get enough.

25g sunflower seeds = 1.6mg iron/ 15g pine nuts = 0.8mg iron

8 dried apricots = 1.7mg iron

1 slice whole meal bread = 1mg iron

125g roast chicken = 1mg iron

1 portion steamed broccoli = 0.8mg iron 

SHOULD YOU TAKE A SUPPLEMENT?

If you don't eat red meat and/or have heavy periods, you are at risk of iron deficiency. Iron supplements are available, but some forms can cause stomach upsets. Iron is toxic in excess and, although there is little risk of getting too much from food, you should always follow the manufacturer's instructions for supplements.