BBC Good Food

More helpful tips to keep you healthy on your holidays.

6. Pile up on carbs

The right food can help you adjust to a new time zone and reduce jet lag after a long-haul flight. A carbohydrate-rich meal such as pasta will increase production of the neurotransmitter serotonin in the brain and make you feel sleepy. If you need to stay awake, choose a protein-rich meal such as a cheese omelette.

7. Stock up on selenium

Studies suggest that selenium can help prevent sun damage to skin cells. Brazil nuts are one of the richest sources of selenium - just four nuts provide more than the recommended daily amount. Beta-carotene (found in red and orange fruit and veg), lycopene (found in tomatoes) and lutein (found in kale, payaya and spinach) may also help to protect your skin from within.

8. Prevent prickly heat

Prickly heat can turn a hot summer's day into an itchy nightmare. some people find that taking a supplement of quercetin, a natural antihistamine, helps prevent prickly heat by dulling the allergic reaction that causes it. Foods that are naturally rich in quercetin include apples, broad beans, cherry tomatoes, green beans, leeks and peas.

Drink plenty of water, even if you're not thirsty, in the first few days of your holiday as that's when you are most susceptible to sunstroke...

9. Drink lots of water

Glasses of water Drinking plenty of water is essential in the first few days of your holiday as that's when you are most susceptible to sunstroke - symptoms include fatigue, headache, dizziness, muscle cramps, nausea and vomiting. Check by looking at your urine - it should be a light yellow colour. If it's dark yellow, you need to drink some more water.

10. Wear insect repellent

Although many people swear by eating lots of garlic and taking a vitamin B supplement to stop mosquitoes and midges from biting, there is no scientific evidence to show that either are effective. Experts believe that whether or not you're a tasty meal option for mossies and midges comes down to genetics, not what you eat, so wear an insect repellent.

Your healthy holiday shopping list

DCECTA Travla and probiotic yogurt drinks to reduce the risk of traveller's disease.
Ginger capsules for travel sickness
Omega-3, pycnogenol or ginkgo biloba supplements to reduce to risk of deep vein thrombosis (DAVT).
Herbal tea bags to enjoy on your flights
Brazil nuts or a selenium supplement to help sun-proof your skin
Quercetin supplement for prickly heat