The globetrotter's guide to natural health

Expert tips for a healthy summer holiday

Many of us look forward to a summer holiday as it gives us much-needed time to relax and have fun. But, certain health hazards can crop up during our travels, such as jetlag, sunstroke and sunburn. Here we speak to the experts to get their top tips and natural remedy suggestions to prevent these holiday hazards from spoiling your trip.

For jetlag and stress

"Adaptogens are herbs and mushrooms that improve our ability to deal with stress, help to build resilience and maintain immune function, all of which makes them ideally placed to help with the effects of long-haul travel," says Schia Sinclair, chief herbalist at The Herbtender (www.the-herbtender.com).

"Herbs such as ginseng, reishi, rhodiola and cordyceps taken in the run-up to a long journey can help to prepare the body by building endurance and contributing to immune function. Once you have arrived, herbs and mushrooms can be used to help the body adjust to the new time zone."

Schia continues: "I often use a combination of the herbs mentioned above taken during the day to help someone keep going when their body would rather sleep. Calming adaptogens such as ashwagandha, lion's mane and holy basil can also be used in the evening to help your body get ready for sleep at an unfamiliar time. Herbs such as nutmeg have a reputation for helping people to stay asleep for longer and these might be useful if you are finding yourself wide awake in the middle of the night."

For sunburn and sunstroke

"Sunburn and sunstroke can be very unpleasant," says Michelle McKenzie, a nutritionist with Shine Retreats (retreats.shineholistic.co.uk). "As a rule of thumb, it's good to avoid the sun between midday and 3pm. When you are in the sun, apply some sunscreen on the parts of the body that are exposed and wear a hat. Sunscreen-wise, I like to go for brands that are Reef Safe and as natural as possible. In case you do experience some burning, aloe vera gel as well as lavender oil can be very soothing. Ensure that you remain hydrated by drinking plenty of water. Electrolytes can help to optimise hydration."

For travel sickness

"If you are someone who is prone to travel sickness, there are several things you can do to stop it from ruining your holiday," says Jon Mayo, an outdoor leisure expert from Taunton Leisure (www.tauntonleisure.com). "Try to eat light snack foods like crackers to ease nausea, and avoid foods that are heavy, greasy or acidic as these are slow to digest and can make your sickness worse. Avoid drinking caffeinated beverages as these can contribute to dehydration, and instead take small sips of cold water. Natural remedies that are thought to ease the symptoms of travel sickness are ginger and chamomile, and brewing tea with these ingredients can help to settle your stomach."

For back pain

"Any kind of travel often means long periods in one set position, with a compromised posture," says osteopath Michael Fatica from www.backinshapeprogram.com. "Our seating position is important, so working to make sure you're comfortable, and that a neutral spine is supported when travelling, is vital. A small, rolled towel is key for lumbar support and works far better than the cushions and back supports that many chairs offer when travelling. It might not seem like much, but it supports the natural lordosis of the lower back and will help you sit more effectively and ensure the best possible posture. This is ideal for those with residual back pain."

For insect bites and stings

"Insect bites and stings can be quite painful and itchy, which may make it hard to enjoy your time on holiday," says Jon Mayo. "Oats can help to alleviate the symptoms of insect bites, as they have anti-irritant properties that help to relieve itching and swelling. It is best to make a paste using oats and water as this can be applied to problem areas on your skin, or try an oat bath if you have bites in several areas. Honey is also thought to help reduce inflammation, especially medical grade honey, and the stickiness may help to prevent you from scratching at the affected area. Aloe vera can be used to alleviate insect bites and stings too, as the cooling effect will reduce pain and ease itchiness. You can additionally try using witch hazel, as this is a natural astringent that is anti-inflammatory, acts as an antiseptic and is cooling to the skin when applied topically."

Try this!

"In case I get travellers' diarrhoea, I like to take a probiotic called Saccharomyces boulardii with me," says Michelle McKenzie. "This type of probiotic is actually a yeast and can be used for treating and preventing diarrhoea. I would usually start this a week before travelling."

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