Many of you will be planning holidays to foreign lands. Long flights will be necessary if you are looking forward to some warm sunshine.

If you want to make the most of your precious days in the sun, you may wish to do some forward planning.

Prepare your body and shed any excess weight before you bare yourself on the beach.

Be sure to pack a good quality, high factor sun screen.

Read the guide books before you set off for your holiday, so that you are well informed.

• Take as much exercise as possible the day before your flight and make sure to move about periodically during the flight.
• Wear loose fitting clothes and take a light weight shawl for chilly air cabins.
• Eat a very light meal on the evening before your flight.
• Start to prepare your body by eating meals and taking rest at times appropriate to your destination.
• Avoid alcohol, meat, sugar, animal fats, processed foods and salt, especially at the time of travel.
• Keep hydrated with frequent sips of still mineral water.
• Eat very light meals during the flight.
• Take a few healthy snacks to substitute flight meals when necessary.
• If travelling in economy class there is rarely fresh food of any quality.
• Foods rich in anti oxidants help to combat the damage of free radical compounds so be sure to eat foods rich in betacarotene, vitamins C and E.
• Vitamin C and E support the body’s defence from jet lag, while B vitamins help you to rest properly and counteract any stress so often associated with long haul flights.
• Avoid caffeine in any form and avoid sleeping tablets. Make sure to rest as much as possible during the flight, even if you are too excited to sleep.
• On arrival, spend time out of doors in soft sunlight and take as much gentle exercise as possible, to help your body clock change to the new times.
• Try to adapt as quickly as possible to the new time zone, avoiding sleep until bed time.

Be prepared and enjoy your well earned rest!

Penny Rushton DNN RSHom practices at the Hale Clinic