Summer is a time for joy, to feel brighter and lighter. Let me set the scene… Longer days arrive, whilst the renewal of nature is already in full force. The scent of jasmine fills the air, the mornings are luminous and fresh, a slower pace of life leaves us generally feeling better, regardless of our plans. We feel well rested and at ease, we enjoy fresh fruit and the feeling of grass or sand between our toes, we reconnect with ourselves and our loved ones, as we have time to relax and enjoy the outdoors more.
Whether traveling across the world or a voyage of discovery via shorter trips, holiday travel and summer in general, can lead to many challenges for our health. To help, I felt that making an article with some comforting travel tips may be useful. Advice I have picked up on my travels, that have served me well and I tend to practice both at home and abroad. When I worked in the travel industry, this advice was indispensable!
We can also change many of our habitual ‘at home’ habits in summer if we are staying local, in fact we must! This helps us feel our best, when we adapt to our seasons and surroundings, therefore breaking out of insulating winter cocooning practises. Generally we feel more positive and energetic in the summer, with a happier and calmer outlook on life. Of course, the sun is the epitome of positivity, energy and life!
However people in the northern hemisphere (particularly northern europeans like me!) often forget to adapt to the warmer seasons. The longer days help but the warmer temperatures are often fleeting. Then when they return, we can be found struggling with a myriad of issues from heat rash, sunburn, dehydration and generally feeling wiped out. Here are some tips to help you stay fresh as a daisy but when in doubt abroad, do as the locals do!
Stay hydrated
During summer, drinking more and mainly water, is crucial, in fact it is the best advice we can give one another. DRINK MORE. We loose a lot of water in summer simply through trying to keep cool via perspiration. Even if you don’t feel particularly hot and sweaty, hydrating ourselves is always important, yet difficult when we are on the road.
In many countries, drinks with electrolytes become increasingly popular during the hotter months and you may see these advertised around, even in the pharmacy. Not to be confused with the usual sugary energy drinks but simply flavoured waters or solutions full of the salts and minerals which we loose when in hot weather. Alternatively an old remedy of adding a pinch of sea salt in our water can also help us rebalance. If you are looking for something more luxurious, coconut water is bursting with goodness. Advising against the usual caffeine and alcohol is obvious, of course. Frequent trips to the bathroom will be exasperated as they are extremely dehydrating at the best of times, particularly in hot weather. Observe the Neapolitans; have a glass of water alongside your espresso and leave the apéritif until the sun goes down.
In order to stay hydrated we can also increase our intake of water-rich foods. Therefore, fruits and vegetables with a high water content such as melon, peaches, grapes, salads including celery, cucumbers, bell peppers, tomatoes and courgettes can all help hydrate the body and allow us to stay light.
When traveling by plane, it is more likely to become dehydrated due to the drier cabin environment. As a general rule of thumb, drink 250ml of water every hour at 30,000 feet. Drinking small amounts more frequently and sipping consistently, not only when you are thirsty is best! Also a great excuse to get up and go for a walk to the galley for a glass of water. Our skin will also be thirsty so keen your face and hands well moisturised on the plane.
Food for thought
As mentioned before, lighter, seasonal food is always the best option for the summer months. We can eat differently and usually, simpler dishes with the freshest ingredients. Think like the Mediterranean and Japanese islanders, eat plenty of fish, vegetables, fruits and limit the heavier often stodgier foods, which slow us down and tire us easily. Eating smaller portions and considering cooler dishes which often require minimal cooking intervention, to stay as fresh and light as possible. Eat for the climate you are in and try new dishes is a great treat for the tastebuds too. Eating seasonally is a joy not only for our health but we should practice this all the time where we can.
Keep your cool
Avoiding the hottest hours of the sun is vital for good health during the summer. Again, we need to change our usual routines and go out earlier in the morning, stay cool and shaded from midday around lunchtime, through to around 5/6pm. In extreme heat, it is recommended from 10am, to remain in the shade or indoors and to respect the UV Index rating regardless.
Ideally we should also wear and sleep in natural fibres, avoiding synthetic fabrics close to the skin. Using hats and sun protection products where necessary. Nothing protects the skin like clothing especially those that are qualified with UV protective qualities, therefore when in doubt, remain covered in loose, breathable clothing. Often more comfortable than creams and lotions which can make us perspire! The back of the neck, knees and shoulders are the typical hot spots we often forget to cover or protect. As well as the head which is a must. Sunburn is no fun, it looks terrible and the damage to DNA is irreversible.
I would like to add that whilst is it tempting to turn air-conditioning on full blast, this is usually the cause of holiday colds or stiff necks. Proceed with caution when it comes to A/C and use sparingly – it is also extremely drying for our throats, eyes and skin. Often in public places the filters may not be checked as often as they should be either…
Whilst keeping cool, we must also think about plants and animals who may need more shade and water at this time of year too!
Stretch and wiggle
Movement is important for our circulation levels and even more important when travelling. We must stretch our bodies, particularly our legs after sitting down for long periods of time and take regular breaks from sitting/driving to stand up and walk when possible. Stretching too if you can!
When travelling for more than two hours by any mode of transport, I recommend to use compression socks or stockings. By using these, not only is comfort greatly improved but the heavy legs sensation we may feel from long periods of sitting is reduced. Compression from the ankle or calf helps to provide continuous circulation in the legs, which in turn will reduce swelling, whilst supporting the veins and muscles, particularly when we can not get up and walk or move around. Practising in seat exercises such as ankle rotations, toe wiggling or calf flexes and general stretching, there will be a reduction in tension and lactic acid build-up. However regardless of what we do, we must keep moving! For in- seat exercises you can find images on Google to save on your phone, to give you an idea of what is going to help you during many hours of being inactive on long journeys. These exercises are also excellent to continue doing if you are desk based or working from home etc, as they provide continuous support and a little movement during moments where we are not able to get up and go.
Despite moving, we may also experience what is know as ‘heavy legs syndrome’ – this is not a syndrome as such but it can be extremely fatiguing and easy to ignore when in warmer, sunnier climes. Whenever possible, drink plenty of water and elevate the legs. Ideally up a wall and for 15-20 minutes, you will instantly feel a change in the pressure and allow blood to flow upwards, whilst taking the weight off your legs and feet. This will help reduce the swelling in ankles and knees whilst reducing muscle tension and pain. Although swelling in the heat is normal, excessive swelling is obviously something which needs to be investigated.
There are many herbal and homeopathic remedies to support this sensation too, with horse chestnut being the old tried and tested remedy for complaints of a venous nature. These supplements need time to work however and therefore taking them before the start of summer may be beneficial. Products which contain Centella Asiatica, Rosemary and other properties, provide soothing and cooling relief in the form of creams and gels can also be beneficial for our legs in the warmer months. Alongside refreshing foot baths and sprays too.
Timezone conundrums
Starting to adapt to your new timezone as soon as possible, ideally on the plane is the best way to avoid dreaded jet lag. This may sound extreme but if you can try to adapt and gently coax the body into its new routine as soon as possible, comfort levels will increase. Therefore if it is daytime at your destination, try to get as much rest as you can before arrival and vice versa. Exposing ourselves to daylight during the day is what makes the biggest difference to jet lag. Aiming to resume to normal life as soon as possible regardless of the time, is what helps us to adapt to the timezone efficiently. Unfortunately when we are tired this can feel tough! Therefore plan gentle activities and try to stay hydrated and cool, eat light, taking frequent rests and if you really can’t stay awake, a nap won’t harm, just don’t sleep too much!
However jet lag is of course hard to handle and will have some negative implications on our health, such as:
- Fatigue
- Dehydration
- Headache
- A lack of hunger or feeling hungry at varying times
- Constipation/ diarrhoea and digestive disturbance, not only due to time changes but also a change of diet and water
- The obvious sleep disruption/ insomnia and therefore due to the lack of sleep, mood swings.
Hardly the start we hope for on our holidays! However homeopathy and natural sleep remedies can be useful for jet lag. As well as setting the right tone to prepare for a good nights sleep, keeping the room cool, dark and quiet. Generally, it can take several days for every hour of time zone change, therefore be gentle with yourself. Little touches of home can help make this transition run smoother, such as your lightest nightwear, a good book and even some roll on aromatherapy or a pillow mist. Packing an eye mask and ear plugs for inflight and final destination wouldn’t harm either. Do what you have to do to make the best of this temporary disruption, you’ll get settled soon. There is also a wonderful app you can use called “Timeshifter” which supports you with personalised advice to eliminate jet lag, providing you with alerts to action the tips mentioned above.
Overall, none of this advice is new but all very simple and practical – a reminder to self! The important take away is to adapt to the new environment both climate and timezone, stay cool, chill out and slow down! After all, isn’t that what summer holidays are all about?
Safe travels and have a wonderful summer! I’ll see you in September.
