Your natural holiday health kit

Arm yourself against holiday health niggles with these natural remedies and advice

Travel sickness

Motion sickness or travel sickness is never fun, and you can get it travelling by car, boat, plane or train. You might feel dizzy, tired and sick and you may find yourself vomiting. For some reason women are more susceptible than men, especially if they have their period or are pregnant – and children often suffer too.
Prevent it Stay hydrated by drinking plenty of water – dehydration will just make things worse. Avoid big meals before you travel and get some fresh air to clear your head. Looking out of the window can help, so try to get on deck on a ship or sit in the front of a car. If you know you’re prone to motion sickness try taking a zinc supplement in the week leading up to your journey and on the days that you’re travelling. Zinc is often used to treat conditions such as vertigo when swaying motions cause nausea.
Treat it Ginger has long been used to ease nausea and sickness. Try grating some fresh ginger into warm water and sip it to ease that sickly feeling. You could also take ginger capsules before you travel.
When to seek medical help Most motion sickness dissipates with a bit of rest after your journey – but if you continue to feel ill, see a doctor.

Food poisoning

Trying new foods is all part of the holiday experience but they could end up upsetting your stomach. Bacteria or viruses in poorly cooked or contaminated foods could lead to nausea, vomiting, stomach cramps and diarrhoea.
Prevent it Make sure anything you eat is thoroughly cooked. Avoid buffets where food may have been sitting out for long periods of time. Steer clear of ice in drinks and only drink bottled water. Wash fruit and veg with bottled water before eating them and be suspicious of any food that smells odd. Take a supplement containing hydrochloric acid with pepsin to help to create a healthy acidic environment in your stomach which makes it harder for bugs to take hold.
Treat it Stay hydrated by drinking plenty of water. Even if you can’t keep anything down, try sipping a glass of water to prevent dehydration. Over-the-counter rehydration sachets can really help. Avoid eating solid foods until you feel better. Get plenty of rest and allow your body to rid itself of the bug. To prevent diarrhoea, try taking a probiotic supplement for a few weeks before you travel and while you’re abroad. A study in the European Journal of Clinical Nutrition found that 80 per cent of holidaymakers who took this precaution had a diarrhoea-free trip. By bolstering your good bacteria you make it harder for bad bacteria to take hold.
When to seek medical help If you get a temperature or have sickness or diarrhoea for more than two or three days, make sure you see a doctor.

Constipation

It could be the change of routine, having to go in a strange place, dehydration or a change of diet – but whatever the reason, holiday constipation is no fun. It leaves you feeling bloated and uncomfortable – the last thing you want when you’re spending most of your time in a bikini.
Prevent it Ensure you eat plenty of fibre by filling up on fruit and vegetables and wholegrain carbohydrates. Drink plenty of water too, because dehydration can make constipation worse.
Treat it Try getting some exercise to get your digestion moving – a gentle walk or some swimming might help. Snack on fibre-rich foods such as prunes or linseeds and try a herbal laxative such as senna or psyllium husk. Taking vitamin C and some extra magnesium could help to soften your stools, so look for a supplement which combines both.
When to get medical help If you experience severe stomach cramps see a doctor.

Sunburn

We know the risks of getting sunburnt but that doesn’t stop the majority of us trying to get a tan. And often we take it too far, with 66 per cent of us admitting to being sunburnt in the last 
12 months according to a survey by research company Mintel.
Prevent it Keep putting on that suncream and use a minimum of an SPF15. If you’re applying enough you should be getting through five to six bottles of suncream in a two week holiday. Stay out of the sun when it is at its strongest between 11am and 3pm. If you have to be in the sun wear a hat and cover up with a T-shirt. Take a fish oil supplement for a few weeks before you hit the beach – it helps to protect your skin from free radical UV damage and keeps it hydrated.
Treat it If you do get burnt you can’t beat aloe vera gel for soothing red hot skin and calming painful inflammation. Apply it two or three times a day and stay out of the sun completely.
When to get medical help If you’re in a lot of pain, your skin blisters or you feel nauseous, start vomiting or become dizzy, seek medical help.

Heat stroke

We’re often so sun deprived in the UK that when we arrive somewhere hot, we go a bit mad and cook ourselves in the heat. But if you overdo it you could find that you become dizzy, sick and 
very tired. Severe heat stroke can be very dangerous because your body temperature can get worryingly high.
Prevent it Seek the shade during the hottest period of the day and always wear a hat. Gradually build up your tolerance to the sun by increasing how much time you spend in the heat everyday. Avoid exercising when the sun is at its strongest.
Treat it If you become overheated, get out of the sun immediately, sit somewhere cool and drink plenty of water to avoid dehydration – avoid caffeine, alcohol and fizzy drinks, which can make dehydration worse. Take a cool bath to bring your body temperature down.
When to seek medical help If you feel faint, sick, become excessively sweaty and then very hot and dry, see a doctor.

Bites and stings

Getting bitten in the UK is often little more than a nuisance – but when you’re on holiday, getting stung or bitten by an insect could put you at risk of a serious illness such as malaria.
Prevent it Check with your GP before you travel to see if you need any inoculations or visit www.nhs.uk for advice. Stock up on citronella spray or essential oil* to put the bugs off. Keep your arms and legs covered in the evenings and close your bedroom windows at night when bugs are at their most active.
Treat it If you do get bitten, calm the inflammation by applying a cold compress gently to the bite and then dab on a drop of lavender essential oil*, tea tree oil or aloe vera gel to soothe any itching.
When to seek medical help If you develop a full-blown reaction to a bite or sting and experience difficulty breathing, swelling, vomiting or hives see a doctor straight away. And make sure you seek help if you’re in a known malarial region and you get bitten.

Expert: Dr Shamim Daya is a qualified GP who takes a holistic view of health and has trained in homeopathy, nutrition and herbal medicine. She practises at the Wholistic Medical Centre in London. Find out more at www.wholisticmedical.co.uk

*Oils should be diluted before direct use on the skin