How to stay healthy all summer long

It’s time for sun, fun and getting outdoors. Here’s how to stop pesky ailments getting in the way of a good time

How to stop common ailments from ruining happy days outdoors

HAY FEVER

Itchy eyes, runny nose and sore throat: summer can be tough for hay fever sufferers because of the high pollen count. But did you know we can tolerate a certain amount of pollen if we stay below our trigger level? A smear of Vaseline or Haymax nasal balm (£6.99, haymax.biz) inside your nostrils should help catch it before it gets up your nose. Keep doors and windows shut on high pollen days, have a shower to remove pollen from hair and skin and, if you still have problems indoors, dust with a damp duster. Eye drops and antihistamine pills can help, too.

The problems… solved! SUNBURN

Despite growing awareness of staying safe in the sun, too many of us still risk our health to get a tan. According to Cancer Research UK, getting sunburnt just once every two years can triple your risk of skin cancer – the majority of cases of which are thought to be preventable. Regardless of where you are in the world, the sun will be strongest between 11am and 3pm, so be sensible about how much exposure you get before looking for some shade during this time. When you are in the sun, follow the usual sun-safe drill – wear a hat and sunnies and apply a high SPF factor

FOOD POISONING

We all love a long, lazy barbecue with friends, but while you’re chilling, the leftover prawn salad you were going to finish is now gently warming up in the sun. There are more than 500,000 cases of food poisoning in the UK each year, according to the Government’s Food Standards Agency, as bacteria thrive in hot weather. ‘Whether you’re at home or abroad, follow the same rules: practise strict hand hygiene and ensure any food off the barbecue is well done or send it back,’ says GP Dr Pixie Mckenna. ‘Don’t leave food lying around and if in doubt, chuck it, don’t try it. And when abroad, especially anywhere exotic, play it safe – drink cream with a UVA rating of 4-5. Don’t be fooled if the sun isn’t shining, either: 30-40% of UV rays still make it through the clouds. At the first sign of skin reddening, cover up, get out of the sun and treat mild sunburn by cooling the affected area. Have a cool bath or shower, but don’t stay in it for longer than 10 minutes. Apply aftersun or Soleve Sunburn Relief (£9.95 for 100ml, boots. com) and drink plenty of water. Seek medical advice if the sunburn is severe and the skin is blistered or you experience chills, dizziness, confusion, palpitations, a high temperature or a headache. bottled water and avoid ice or anything that may have been washed in tap water, such as salad or fruit.’ You can also try taking Bimuno (£11.99 for 30 sachets, boots.com) before travel and while away, which can support your gut health and help you recover better if you do get diarrhoea while on holiday.

BITES AND STINGS

‘Mosquitoes will want to join you if you’re dining alfresco, whether that’s a picnic in the park, the beach or an outdoor cafe,’ warns Dr Mckenna, who advises choosing a spot with a slight breeze, which helps blow them off track. She adds: ‘Clothes with a UV filter not only block out the sun, they also help stop insects feasting on you and your kids. Mozzies tend to gravitate towards dark colours, so favour lighter tones – and repellent helps.’ Just make sure you don’t miss those often forgotten areas like ankles, wrists and neck. Repellents containing DEET, such as Jungle

Formula Maximum roll-on 50ml

(£6.99, Boots), are most effective. Wear long sleeves and trousers at dawn and dusk when mozzies are out in force, and if you get bitten, don’t scratch. Apply a tea towel with ice as soon as the symptoms start. Oral antihistamines and hydrocortisone cream can help.

SUMMER COLDS

Nothing feels more miserable than a summer cold. Unfortunately, research shows that one in five people who take a flight of two hours or more develop a cold the following week as a result of coming into contact with viruses and because the stress of travel can weaken your immune system. Minimise your chances by washing your hands often or using a travel hand sanitiser, and try not to touch your face. Nutritional therapist Hannah Braye also suggests berries to beat the sniffles. ‘Vitamin C boosts immunity and has been shown to shorten colds. Berries are a delicious source of vitamin C and are abundant in summer.’ Strawberries, blackberries, raspberries, gooseberries and blackcurrants will all help boost your vitamin C levels.

PRICKLY HEAT

Prickly heat – also known as miliaria – is reason enough to stay inside. It’s a skin rash that develops in some people when they sweat. It causes their sweat glands to become blocked, meaning that the sweat can’t escape and this causes inflammation, which in turn causes spots and bumps. ‘The majority of cases of prickly heat go away without treatment,’ says Dr Roger Henderson. ‘When possible, use air conditioning to stay cool and wear loose cotton clothes.’ An antibacterial soap or antiseptic wash can also help.

PAINFUL EARS

Jetting off on holiday and swimming in the sea or pool can prove a pain for our ears. ‘It’s very important that wet ears are properly dried after swimming as water and ears don’t mix well and can cause infections,’ says audiologist Vincent Howard. ‘But never reach for a cotton bud to try to dry your ears, as this only makes things worse.’ On planes, the ear is regulated by a very narrow passage called the Eustachian tube. It varies in size and length and can get inflamed or blocked, causing a more exaggerated ear-popping experience. If that happens, try some steam and menthol vapour with some decongestants after the flight.’

‘Reduce the risk of a summer cold by regularly washing your hands’ ‘Flying and swimming are two of the worst causes of ear problems’