Summer health tips

1. Make H20 your friend

We all know we need to stay hydrated but just how much water do we need? Hard and fast rules don’t work til you factor in issues like temperature and exertion. Sitting in an office cooled to 20c all day is going to require less fluid than bush walking at 25c or 35c.

Despite there being little “evidence based medicine”* for the common guideline to drink 8 glasses of water a day, it does provide a good baseline. While on cool days we might only need 1.5 litres, on hot days our bodies may require more than 3 litres of fluid, more for any alcohol or caffeine that may actually take the precious water out of us.

Reusing drink bottles is problematic. The PET bottles that water is often purchased in is designed for single use. There are concerns about toxic chemicals leaching from these and other types of plastic bottles. While there is no clear evidence on this and as naturopaths we tend to err on the side of caution, what is a real problem from reusing bottles comes down to hygiene. Sipping out of a bottle all day without it having a hot, soapy wash between use is one way to create a bacteria factory! Low level gut upsets are common from this type of practice. Safer alternatives include HDPE Stainless steel or glass containers (though the second is not so safe if you drop it!)

Those of extra risk of dehydrating in the hot weather are babies and children, for example when sitting in a hot car. But also the elderly, whose internal temperature control may not be as reliable. Dehydration has historically been rife in institutions where the environment is often overheated and residents tend to be given caffienated drinks more often than water, though fortunately this practice is changing.

Some clever ways to stay well hydrated this summer include: homemade iceblocks made from fruit juice, jugs of water with fresh mint, strawberries, cucumber or slices of citrus, chilled soups, salads with lots of juicy ingredients like tomatoes and cucumber and eating fresh fruit like melons.

* For a tricky piece of EBM review this piece by Heinz Valtin. He states that a thorough review of the literature can find no research to verify the advice to drink ‘8 x8’ (roughly 2 litres) of water a day. He also goes into the health pros and cons of adequate hydration. It should be noted the author writes from New Hampshire, a North American region with a more moderate climate than the major Australian cities.


2. Safe sun

It’s easy to get sunburnt even on overcast days, or when the temperature is barely over 20c. A breeze can also trick you into feeling cool and mistaking your sun exposure. RRR’s BBQ day yesterday is a good example!

Slapping on the sunblock cream has some controversy. Titanium, oxybenzone and a whole laboratory of chemicals get smeared on our skin each summer. I have to admit that I find the whole issue as to whether sunblock is our saviour or not, rather confusing. What is 100% safe however is using a wide brim hat and layers of clothing to protect us from too much UV. As sunblock creams wear or are sweated off easily, using other methods – shade and clothing when the sun is at its peak, to protect us is a healthy option.

However we do need to get some sun. Vitamin D deficiency is an epidemic in this country according to the Medical Journal of Australia. Anecdotally I would add that at least 90% of all women who I have seen in my clinic that have been tested for their Vitamin D levels are deficient. So getting a little “safe sun” is also important. According to the article a fair skinned person needs only 6-8 minutes of mid-morning or mid-afternoon sun, in summer in Melbourne to get an adequate dose of Vitamin D. For example, this could mean sun exposure at 10 am, with your arms and legs exposed and sunblock lotion-free.

If you do end up getting lightly scalded by the sun aloe vera gel provides good symptomatic relief. Avoid applying ice directly to the skin because this can also cause a ‘burn’.

Heat stroke is a potentially serious condition, especially in the young and the old or those exercising or working out of doors. Symptoms include nausea, dizziness, weakness and fatigue. Vomiting may also occur, causing further fluid loss. While sipping on water or oral rehydration drinks is useful, sometimes a visit to the emergency department is needed.

3. Bites and stings

I’ll never forget my first encounter with a bull ant, or a march fly coming to think of it. What is it about this vast hostile land with so many creatures that bite and sting? From box jellyfish, to spiders, snakes and usually harmless looking insects that pack a punch, Australia is full of nasty surprises.

It’s great to avoid getting bitten in the first place. Natural insect repellents include the essential oils of lavender, tee tree and citronella.

For an Australian health guide to treating toxic bites and stings check out this Better Health Channel article.

If you are bitten and have a non-emergency reaction, lavender oil or aloe vera is worth using.

Homoeopathic apis is useful after a bee sting.

4. Safe food handling

Sadly your greatest health risk this summer could come from your very own backyard. Bacteria also likes to party in warm environments (5-60c) and food inadequately chilled or meat that is not cooked thoroughly are common causes of a gut upset.

It’s not just the esky with melted ice that could cause the problem; think of your refrigerator on Xmas eve stuffed to the gunnels with too much food. An over full fridge may be stop the cool air circulating properly creating warm zones.

But that’s even before we get to the problems with meal preparations. Especially when cooking for large numbers of people remember to get everyone who’s helping to wash their hands, keep meat and animal food preparation separate to vegetables and fruit. Provide separate serving spoons for each bowl of food.

If you are eating meat – make sure it is hot in the centre. Vegan foods tend to be lower risk.

More info on safe food handling at this site.

If you are unlucky enough to get a dose of food poisoning, adults can be safely treated at home if you are still able to hold down fluids. Keep drinking water (but avoid sweet drinks) or even a little green tea. Take ginger tablets for nausea. When you feel able to eat again, start with plain steamed white rice.

The herb golden seal is very useful to help repair your digestive tract after this kind of infection.

Remember children are easily dehydrated and may need medical attention.

5. Alcohol and drugs

Summer, parties and festivals all go together. For some this means drinking more than usual or indulging in something else. Habitual drug and alcohol use is another issue altogether but there is a more vulnerable group of individuals who may binge or take drugs only at these times of the year.

There is little I can legally say on this one. Ecstasy use tends to peak at festival times and New Years Eve, with an increased market for one-off or occasional users. This means what is passing for the drug may be less pure, contaminated or substituted with other drugs such as amphetamines or veterinarian pharmaceuticals. This may be a greater issue than the initial drug itself.

For harm minimalisation ideally in any group there should be at least one person who remains drug and alcohol free, with some basic first aid knowledge. While staying vigilant for alcohol poisoning (a “rite of passage” like drunk driving for many of my male peers when I was in high school) or adverse drug reactions, this person also makes sure that the group remains safe by not driving or getting involved in other risk behaviours.

Multivitamins, the liver repair herb St Mary’s Thistle (Silybum marianum), good food and plenty of water are sensible measures to take before and after partying.

Seeking help with drugs or alcohol? Contact Turning Point or call their 24 hour free help line 1800 888 236.

travelling well - natural remedies for your holidays

Whether you are travelling across the world or within the State – here are some simple naturopathic ways of staying well for the journey.

Before you go

Vitamin C (at least 500 mg twice a day) and a good multivitamin (with at least 50 mg of B6): if you are doing a lot of running around before a big trip or are working deadlines for a couple of weeks before you go on leave, supplementing with these nutrients through the busy times may reduce your risk of catching a bug on the plane or succumbing to an infection as soon as you wind down. Otherwise a once a day dose of both while on the road is good nutritional travel insurance.

If you are having immunisations – do it in plenty of time before the trip so you can adequately recover from any ill effects. Vitamin C before, during and after the vaccinations provides some gentle help for your immune system. Homoeopathic Thuja (6x or 30c) is a favourite in the homoeopathic community to take with an immunisation “to reduce side effects”.

A note on immunisations: While some traveller take ‘calculated risks’ when they consider immunisations for diseases like cholera or typhoid, it is important to know if you have had childhood vaccinations for Tuberculosis or Diphtheria before traveling beyond the first world. Australian health guidelines tend to assume everyone has been fully immunised against these still prevalent diseases.

Are you at greater risk of catching Hepatitis B (transmitted through blood products, like HIV and Hepatitis C for which there are no vaccines) out of Australia? While this virus is rife in some parts of the world (including Asia) you need to engage in unsafe practices, such as getting a tattoo, being shaved by a barber or having unprotected sex, to catch it.

And while we are talking about sex – whether you are hooking up with someone from a local village or a fellow backpacker from your hometown always use a condom.

I am frequently asked if there are any natural alternatives to anti-malarial medication. While there are some interesting herbs currently in research they are potentially toxic and still in development. Regardless of whether you are taking the medication or not, use commonsense and take adequate measures to avoid being bitten by mosquitoes.

If you are heading off to a place where travellers gut bugs are rife (“Bali Belly” etc) start taking the herb Golden seal (Hydrastis canedensis) a few days before your trip. Golden seal helps improve the lining of your digestive system and has a proven track record for both preventing and treating infections (including Giardia). Caution: this is a strong herb with some specific contraindications (including pregnancy) and should be prescribed by a herbalist. Another reason to get this herb from a professional is to make sure it is a good quality product (there is a history of substituting the herb for cheaper, ineffective ones) and to make sure it is from an ethical source (the trade of Hydrastis is monitored by CITES, due to risk of endangerment from over harvesting. The product must come from a cultivated source).

The Natural Travel First Aid Kit

Rescue remedy: this is a popular flower essence formula (similar to homoeopathics) for those “beam me up Scotty” moments when panic takes a hold. If you are an apprehensive or nervous traveler or generally prone to stress and worry, a couple of drops of this remedy under your tongue can help calm you down.

Ginger: is natures remedy for motion sickness and general nausea, also bloating and menstrual pain. Cheap tablets of pure ginger powder are readily available and are more effective than other over-the-counter pharmaceuticals. Make sure you have eaten before the journey and are well hydrated. Take 2 tablets before setting off or if you have any hint of nausea.

Echinacea: if you are traveling into the bush – or anywhere with venomous snakes or insects a bottle of the liquid extract/tincture of this herb is essential. Apply liberally to a cotton pad and place directly on the bite (only if you have conclusively identified the snake) and follow the standard bite first aid (bandage, immobilise the body part and get help). If applicable, take 10 mls internally, every hour 'til medical help arrives.

Aloe vera: is a soothing and restorative herb for sunburn, if your slip, slop, slap routine is inadequate. Aloe vera gel comes in a handy tube and is great first aid for minor burns.

Lavender essential oil: can act as a standby insect repellent and also soothes unexpected bites. A drop on you pillow or wrist can be inhaled to help you calm down or sleep. If you enjoy the smell it can also be a comforting aroma for times you end up in less than salubrious accommodation and as a bonus is delightful to add to a bath. Quality of oils can vary, always invest in pure essential oils, the best you can afford.

Don’t forget: some sticking plasters for blisters and cuts, they are also handy for repairing mosquito nets (is it me or does every net in a budget place have a hole in it?). If heading off to the bush or a remote area, invest in an approved first aid course and carry fully stocked conventional kit.

Jetlag

While some of us hope that we’ll beat the lag, this downside of modern air travel will get most of us in the end. Onboard – drink lots of water (in economy class airlines rarely give you enough so keep asking for more if the new airport ‘liquids and gels’ rules prevent you from carrying on extra supplies). Aim for at least 1/2 a litre for every hour in the air. Avoid caffeine and alcohol on long flights.

As tempting as it is try to avoid taking sleeping pills as staying comatosed and not moving for such a prolonged period of time will increase your risk of developing a DVT.

A natural option for a more natural sleep are homoeopathic tablets for insomnia and jetlag – often available from airport pharmacies in this country. Homoeopathics are generally safe for most people, including children and pregnant women.

Remember to be careful taking natural remedies into foreign countries. It is better to carry herbs as tablet in their proprietary packing and avoid carrying dried or fresh herbs unless you have special permission. Always declare your natural remedies when asked. Be familiar with the security regulations regarding liquids and gels as these also apply to natural remedies packed in your carry on luggage.

..and don’t forget

Avoid potentially dangerous activities that you wouldn’t do at home.

Be cautious about swimming at unpatrolled beaches and if the locals aren’t swimming there, often it is for a good reason. Never dive into unknown water.

If you are not the world’s best sleeper – carry earplugs.


Have a great trip!