Top tips for summer health

Fresh air, sunshine and warm weather - the joys of summer! So far so good, but there are other unwelcome symptoms of sunny days - from pesky bugs and harmful ultraviolet rays to an increase in pollen.

While winter is still cast as the season of ill health, the fact that summer can also be a hotspot for health problems is often ignored.

We routinely take precautions against the effects of the cold - taking vitamins or having a precautionary flu jab - but our summer preparations are devoted largely to our wardrobe and our holiday.

People are much more casual about summer health, often underestimating the effects of the sun and forgetting about other hazards such as insect bites and travel sickness. They seem to think these only happen when they go on holiday abroad but you need to be just as careful here. With a little forethought and taking the right precautions, you can ensure nothing spoils your time in the sunshine wherever you are.

So make time for a summer health check to ensure the family's fit and ready for the sunny days ahead.

At home

Outdoors
Sporting and gardening injuries rise during the summer, as do accidents to children who are on holiday from school and playing outdoors more. Ensure tetanus jabs are up to date.

Summer colds
Ensure you and the family eat five pieces of fruit and vegetables a day to boost vitamins and help the immune system to ward off summer chills and sniffles. A portion is equivalent to: an apple, banana, two kiwi fruit or a small bunch of grapes.

Hayfever
It causes misery to millions but taking precautions early can ease it. Take medication in advance of symptoms, wear sunglasses, cover hair with a hat, shower and change clothes after walking or gardening. Keep windows and doors closed during times when pollen counts are high (5 to 7 p.m.).

Insect bites
Flying pests - from wasps to mosquitos can be troublesome. Protect yourself with repellent spray, and carry a travel-size spray in your bag.

Barbecues
Al fresco dining and all-day barbecues are fun, but always ensure barbecue equipment is kept clean and hygienic. Raw and cooked meats should be kept separate, out of the sun, and cooked thoroughly to avoid the risk of germs causing stomach upsets.

Dehydration
Dehydration is a hazard of hot days so drink regularly, around two litres daily. It's particularly easy to lose track of how much alcohol you've consumed when you are partying during the day, so aim for at least one glass of water in between drinks.

Sun
The sun's ultraviolet rays can reach you even on a cloudy day. Use high-factor sunscreen and remember to apply it to those often forgotten areas, such as lips, nose, ears, feet, back of the neck, bald patches, hairline and partings. Keep your head and back of the neck covered to avoid sunstroke.

Be particularly vigilant when children play outdoors, regularly re-apply suncream, and ensure they wear loose fitting clothing to protect them from sun damage. Keep them out of the sun during the hottest period of the day, noon until 3 p.m.

Away

If you're travelling abroad, take the important components of a health kit with you. Trying to ask for something to cure your upset tummy when the pharmacy staff don't speak English adds to the stress.

Water
Most people know not to drink water from the tap to avoid an upset stomach, but don't forget water is also used for ice-cubes, to wash salad and fruit and in some cases to make ice cream.

If you suffer diarrhoea, get plenty of rest, fast for 24 hours, drink small sips of bottled water regularly and replace body fluids with a rehydration treatment.

When you begin recovering, eat a light diet initially ‒ bland foods such as bread or dry biscuits.

Travel sickness
Minimise symptoms by not reading when you're in motion, focus on a far-away object, and distract your mind by playing mind games such as quizzes.

Travel sickness tablets can help but can cause drowsiness.

Alternatively, use travel bands which work by using acupressure on your wrist, or a natural remedy such as ginger.