Don’t leave home without THIS!

Heading off on a summer break? These tips and tricks will help you stay well

the floor and rotate your ankles, and do heel and toe raises with your feet flat on the floor. Do both about 10 times, roughly every 20 minutes. Don’t forget to sip water too and limit your alcohol intake on a flight.

SLIP ON SOCKS Full length, flight compression socks help to prevent deep vein thrombosis (DVT), by stimulating circulation and stopping blood from pooling in the legs when sitting still. Try HJ Hall’s Flysafe socks (£11, hj.co.uk).

ARE YOU AT RISK? Speak to your GP or healthcare professional before setting off if you have a family history of varicose veins or DVT, says Vanessa Livingstone, a nurse at UK Vein Clinic. ‘DVT also has a higher rate if you’re overweight or a smoker,’ she says.

Beat jet lag

Fatigue, insomnia, nausea, and headaches are all symptoms of jet lag

– which can knock you for six. ‘Jet lag happens when your body clock can’t cope with changing time zones,’ says sleep expert Dr Neil Stanley. On the plane, set your watch to your destination time zone and eat and sleep at the correct times on board. If it’s light when you arrive, spend time outdoors before heading to bed. It will help to reset your body clock.

You could consider taking a sleep aid. Researchers found that melatonin can reduce jet lag if you’re crossing two or more time zones, by helping you to sleep faster, and reducing sleepiness during the daytime. It isn’t available over-the-counter in the UK, but can be prescribed as a jet lag treatment by Boots Online Doctor – visit onlinedoctor.boots.com.

Calm motion sickness

Car, train, boat or plane travel can soon bring on a bout of sickness, but there’s a trick to soothing dizziness and nasty nausea. ‘Activating pressure points can give you quick relief,’ says wellness expert Skye Alexander. Here’s how to apply pressure to your ‘P6’ point to ease queasiness...

1 Locate the spot on the centre of your inner wrist about two finger widths from the crease where the arm and palm join.

2 Press your right thumb on your left wrist for about a minute, then switch hands and repeat. Continue for as long as sick feelings persist.

Wearing a travel sickness band applies constant pressure to this point. Try the Safe & Sound Motion Sickness Bands (£3, Tesco).

WHAT ELSE WORKS?

Focusing on a fixed point or closing your eyes can help, and try to breathe fresh air. Avoid reading or looking at digital devices as this makes motion sickness worse.

Help a hangover

It’s no surprise that holidays and hangovers go hand in hand as relaxing in the sun can be an excuse to go OTT on cocktails. Drink lots of water and take breaks. ‘If you’re suffering, top up electrolyte levels with coconut water – it replaces potassium and salt,’ says nutritionist Sally Wisbey.

Fix tummy trouble

Nothing stops holiday fun faster than a bad bout of travel belly. ‘Drink plenty of fluids,’ says Dr Judith Holmes, a GP at Spire Parkway Hospital, Solihull. ‘For your upset tummy, use rehydration sachets and loperamide to slow diarrhoea. Eat little and often, choosing plain toast, crackers or rice while avoiding dairy and fresh fruit. If you feel dizzy, faint or symptoms aren’t easing, then seek medical advice.’ Pack Dioralyte Blackcurrant (£3.99, Boots).

PREP YOUR GUT You’ll benefit from boosting your ‘good’ gut bacteria before a holiday. ‘It can stop bad bacteria from attaching to the intestinal wall and support the immune system,’ says Professor Glenn Gibson from the University of Reading. ‘Take a prebiotic for at least a week before you go and continue for one week after.’

Ease heartburn

The summer season is a tricky time if you suffer from acid reflux – also known as heartburn. Stay away from triggering foods, common culprits include fruit and fruit juices, fizzy drinks, coffee, chocolate and fried foods. However, if you’re struggling to resist the poolside treats, ease your symptoms with Nexium Control tablets (£7.49 for

7 tablets, Llloydspharmacy.com) – take one a day for short-term treatment.

Handle heatstroke

‘Heat exhaustion and heatstroke cause nausea, cramps, thirst, clamminess and dizziness,’ says Dr Holmes. ‘Drink water, get out of the sun, lie down and raise your legs slightly.’ Is it someone else who’s unwell? Check their temperature. ‘If it is above 40°C and doesn’t come down after 30 minutes, or they become confused, have a fit or stop sweating despite being hot, seek urgent medical attention,’ says Dr Holmes.

Stay sun safe

Overexposure to UV rays is the leading cause of melanoma – even short-term episodes of sun damage can increase the risk of skin cancer. But, despite this danger, 48% of Brits admit to getting sunburnt last year, according to a poll*. ‘There is no proven way to reverse sun damage to the skin, so prevention is key,’ says Dr Adam Friedmann, consultant dermatologist for Stratum Dermatology Clinics.

PROTECT YOURSELF Every two hours apply a sunscreen that is at least factor 30 and ideally use factor 50 on your face. ‘On a week’s holiday you should use 50ml of sunscreen a day, when applying enough cream on a regular basis,’ says Dr Friedmann. ‘Set a reminder on your phone so you don’t forget and reapply.’

Up to 85% of a product can also be removed by towel drying so be vigilant at the pool or beach – and if you spend a lot of time in the water, choose a water resistant sunscreen such as Nivea Sun Protect & Moisture Suncream Spray

(£5.99, Superdrug).

SOOTHE SUNBURN

It’s vital to keep sunburnt skin cool, covered and out of direct sunlight, says

Dr Holmes. ‘Drink water and apply aloe vera or aftersun, but not petroleum jelly – and don’t pop blisters.

If feel feverish or dizzy or your skin swells, then seek medical advice.’