We all like to be fully prepared for our holidays to make the most out of the time off. In the weeks beforehand, we get our insurance sorted, choose our outfits and buy our suncream. But all of this is pointless if you develop a holiday illness on arrival.
Solgar nutritionist, Alice Bradshaw, has compiled a list of 5 common travel illnesses, and advised how to avoid them. Follow her golden tips, and enjoy the holiday that you’ve been waiting for all year.
Travel sickness
Travel sickness can mean a rough start – and ending – to your holiday. Ginger has a long history of use for sickness and may help settle your stomach. Take some before you travel and top up during the journey as required. Try eating small regular snacks before and during travel to minimise the risk of stomach upset.(1)
Food poisoning
While we love to savour the local dishes whilst abroad, poor hygiene or contaminated water can leave you with a nasty bout of food poisoning. According to studies, probiotics can help to reduce the chances of food poisoning as well as reducing the severity of symptoms (especially diarrhea) should you be unfortunate enough to succumb to holiday tummy. (3) Probiotics are commonly found in many yoghurts, but when on holiday it can be better to be prepared with a good probiotic supplement. To make sure you are covered, try Solgar’s Probi 20 Billion (Priced: £29.99 for 30 capsules. Also available in 30 Billion for £39.99. Available from independent health food stores)
Long-haul flights
Anxiety over flying is not uncommon and can genuinely ruin the anticipationof a holiday. L-theanine is an amino acid found in green and black teas. It’s well documented for its anti-anxiety and calming effects on the central nervous system.(2) Studies confirm that taking supplemental green tea can exert a feeling of calmness on par with that experienced during meditation.
Summer skin
Protecting your skin from the damaging effects of Ultra Violet A (UVA) rays is always important, but especially so if your holiday hot spot is sunnier that your skin is accustomed to. Studies have shown a carotenoid, known as astaxanthin, may protect the skin and eyes from the damage caused by ultraviolet rays from the sun.(4) (Sun damage is thought to be one of the main causes of premature ageing of the skin). In fact astaxanthin, found in shrimp, wild salmon, trout and red fruits and vegetables, is often referred to as an internal sunscreen.
Constipation
Not everyone who has holiday tummy trouble suffers with diarrhea. A change in environment and diet can leave you feeling constipated, bloated and miserable. While probiotics are great for balancing the bacteria in your gut, using magnesium citrate can offer a more immediate solution. Start with 400mg at night with a large glass of water, increasing the dose gradually if needed until you get relief.(5)
1. Lien HC, Sun WM, Chen YH, Kim H, Hasler W, Owyang C. Effects of ginger on motion sickness and gastric slow-wave dysrhythmias induced by circular vection. American journal of physiology Gastrointestinal and liver physiology. 2003;284(3):G481-9.
2. Yoto A, Motoki M, Murao S, Yokogoshi H. Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses. Journal of physiological anthropology. 2012;31:28.
3. McFarland LV. Meta-analysis of probiotics for the prevention of traveler’s diarrhea. Travel medicine and infectious disease. 2007;5(2):97-105.
4. Suganuma K, Nakajima H, Ohtsuki M, Imokawa G. Astaxanthin attenuates the UVA-induced up-regulation of matrix-metalloproteinase-1 and skin fibroblast elastase in human dermal fibroblasts. Journal of dermatological science. 2010;58(2):136-42.
5. Murakami K, Sasaki S, Okubo H, Takahashi Y, Hosoi Y, Itabashi M. Association between dietary fiber, water and magnesium intake and functional constipation among young Japanese women. European journal of clinical nutrition. 2007;61(5):616-22
