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I often get constipated when I fly. How can I prevent this?
Answer: Flying is not only severely dehydrating, but also upsets the normal balance of gut bacteria. That’s why it’s important to drink plenty of water when you’re flying, even if it means you end up peeing a lot. I recommend a glass of water every hour and strongly caution against drinking alcohol, which will simply increase the dehydration to which you are already subject. I also take fruit with me when I travel. Fruits contain a lot of water and other nutrients, thus making them a healthy alternative to the usually fancy airline meals.
Help yourself with 3 g of vitamin C on the day of travel and the day after. When you land, take half a teaspoon of a probiotic supplement (Acidophilus and Bifidus bacteria) and make sure you eat plenty of water-rich foods. This means more fruits and vegetables (bearing in mind local hygiene — you may want to favor fruit in the skin) and drinking enough water. Also do some physical exercise. Sitting during the day itself causes constipation.
Q: What is the best way to prevent and treat diarrhea while on vacation?
Answer: If you are leaving for an exotic destination, start taking a good probiotic supplement containing Lactobacillus acidophilus and Bifidobacterium bifidum a week before departure and continue when you arrive. Bring along supplements that don’t need to be refrigerated. Supplements help create beneficial bacteria in the gut while reducing the chances of bad ones acting.
If you do get diarrhea, take grapefruit seed extract, 15 drops three times a day, and drink plenty of water or diluted fruit juice. Do not eat for 24 hours, then start with fried rice and grated apple, which contains pectin, which acts as an astringent. Take probiotics for two weeks after you get home. Combining the supplement with glutamine powder speeds up recovery. I recommend taking half a teaspoon of a probiotic powder containing Acidophilus and Bifidum with a full teaspoon (5 g) of glutamine powder dissolved in water between meals.
Vitamin A is essential for strengthening cell membranes throughout the body, including the intestines. The richest source of the vitamin is meat, although it, along with unpeeled vegetables and fruits, is the most likely source of holiday diarrhea, so eat it sparingly or avoid it altogether. If you are on a largely vegetarian diet, I would suggest adding 2250 micrograms (7500 IU) of vitamin A per day, preferably as part of a multivitamin. Essential fats are also critical for cell repair. You can get them from seeds and oily fish, but if they don’t store well, it’s best to take supplements with you.
Question: What is the best way to recover quickly from a long-haul flight?
Answer: During a long-haul flight, your biological clock actually gets out of sync with the Earth clock. Taking melatonin can be very helpful but should be used with caution.
Adding too much melatonin can have unwanted side effects such as diarrhea, constipation, nausea, dizziness, decreased libido, headaches, depression, and nightmares. However, none of these symptoms have been noted with short-term use.
The best way to get yourself back in balance is to start with 1mg of melatonin for every hour of time difference before you go to bed at the new time. Take this dose on the first night, then halve it every night thereafter. So, if you are flying from London to Los Angeles, which is eight hours apart, you should take 8mg of melatonin on the first night, then half (4mg) the next night, 2mg on the third night, then 1mg, then you stop.
Secondly, I would travel armed with a sedative aerosol, which is sold in large pharmacies. Spray it into each nostril once, ventilate the nose, then spray again. Do this every hour or so. This will not only clear your sinuses but also keep them moist. Try to drink plenty of water during the flight — at least a glass an hour.
Another valuable method is to buy a face mask. These are available from the Aviation Institute of Health and not only minimize the risk of infection, but also purify the air you breathe. Also try to get a seat in the front of the cabin: the air circulates through the cabin from the front to the back.
Finally, after planting, increase your vitamin C intake and eat foods with garlic and spices to clear your nasal passages and boost your immune system. Wasabi (Japanese horseradish paste) is excellent for this.
Question answer. Travel first aid. Part 1
Source: Adapted from 500 Health and Nutrition Questions and Answers
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