Top tips for staying healthy while on vacation
Whether it's a relaxing beach holiday, hiking through spectacular landscapes, or sightseeing in a city. Let's look at how you can enjoy your trip to the fullest.
Before you go
-Get all necessary travel vaccinations and check that your existing ones are up to date
-Check that your travel insurance provides coverage for any holiday activities, such as sailing or paragliding
-Pack a basic first-aid kit that includes plasters, painkillers, non-drowsy antihistamines, rehydration sachets, antiseptic wipes, and any regular medication
-Eat plenty of protein, as it helps in the production of antibodies against infections. Good sources of protein: quinoa, buckwheat, rice, beans, spirulina, nuts, chickpeas, leafy greens, hemp, and chia seeds
-Take a dietary supplement containing antioxidants and amino acids that promote the skin's production of melanin – the dark pigment that protects you from sunlight
-Take a good probiotic supplement to improve your gut health
Help prevent stomach pathogens
Warmer temperatures, combined with hygiene standards different from what you're used to at home, mean that stomach ailments can spread much faster. This means it is vital to wash your hands after using the toilet, as well as before and after preparing food, or use alcohol-based or antibacterial wipes or gels.
Street stalls are great fun, but go to busy ones where you can see the food being freshly prepared, and make sure all food is hot and cooked through. Avoid anything that looks like it has been sitting out for too long, such as hotel buffets.
Check if salads and fruits have been washed or prepared with bottled water, and stick to bottled water for drinking. Avoid ice cubes in drinks, and wash your teeth with bottled water, not tap water.
If you have stomach problems
-If possible, do not take anti-diarrheal tablets, as the bacteria need to pass through your system
-Take a rehydration sachet to replace lost fluids and body salts
-Keep up your fluid intake; adults should consume 200 ml of clear liquid after each bout of vomiting or diarrhea (in small sips). Try gut-soothing chamomile or peppermint tea if you want something other than water
-Keep an eye on sick children or the elderly, as they are at higher risk of dehydration
-Continue taking probiotic supplements to help restore your gut health
-Follow the BRAT diet – bananas, rice, applesauce, and toast – until the diarrhea passes. These are all bland foods that will not irritate your bowels
-If you are still ill after 48 hours, see a doctor
What else to look out for?
Avoid mosquito bites
Citronella is an excellent natural alternative to over-the-counter sprays. Use a few drops in a burner to keep insects away from the area, dilute with a carrier oil, or add to your moisturizer before applying it to your skin.
Take an antihistamine tablet or use a mild topical steroid cream to reduce itching and redness, while aloe vera or calendula can also soothe bites. Creams containing oats may also help reduce inflammation.
Try adding a few drops of tea tree oil to your moisturizer as well, which soothes and can prevent infections caused by scratched bites.
Managing travel sickness
Some homeopathic remedies are very effective for travel sickness; you can purchase supplements that combine several beneficial remedies into one capsule.
Sipping peppermint- or ginger tea, or chewing on fresh ginger, can help settle your stomach and combat sickness. Fresh air can also often alleviate nausea.
Soothing sunburn
The best way to deal with sunburn is to avoid getting burned in the first place. Don't forget to use at least SPF 30, and avoid going out when the sun is strongest, between 11 am and 3 pm. Cover up and wear a hat to protect your scalp. If you do get burned, try to soothe the affected area with cold water and apply aloe vera gel or calendula cream. Aloe vera helps keep the skin hydrated, while calendula relieves redness.
This advice is for informational purposes only and is not a substitute for medical care. Please consult your doctor before trying any remedy.
Vitamins to complement a healthy lifestyle: Holland & Barrett vitamins
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