Whether travelling for business or pleasure, here is a nutritional kit to keep you healthy.

First, there's the flight. For long-haul flights, if you want to get some sleep, there's no question that melatonin (the neurotransmitter that is released during the night) helps with jetlag. You take 1mg for every one-hour time-zone difference, an hour before the "new" bedtime, then halve it every night.

For example, for New York (a time-zone difference of seven hours), you take 7mg on night one, 4mg the next night, 2mg on the third night and 1mg on the fourth. Then you'll be in sync.

Melatonin is made from 5-HTP. Having 100mg to 200mg of 5-HTP an hour before the "new" bedtime is your next best bet.

There's a lot of extra radiation in long-haul flights, so make sure you load up on vitamin C and antioxidants. In any event, I take 1g twice a day, plus a multivitamin and mineral containing plenty of antioxidants, including at least 10mg of immune-boosting zinc. Keeping yourself optimally nourished is essential for more adventurous trips where eating well isn't always an option.

Description: Patrick Holford

Patrick Holford


I always travel with probiotics providing significant quantities – at least 1 billion viable organisms - of both Lactobacillus acidophilus and Bifido bacteria. If you ever get some kind of food poisoning or bug, take double the dose for the first three days, then one a day for the next four days. This should halve your recovery time.

A teaspoon (5g) of glutamine powder also helps. It's also good for hangovers (best taken with 2g of vitamin C and lots of water as you go to bed, and again in the morning).

If you have been exposed to some kind of bug, perhaps in water or food, there are certain natural remedies that are good all-rounders. These include grapefruit seed extract, artemisia, oregano oil, garlic, black walnut extract and olive leaf extract. Of course, you can eat garlic, and when I'm off climbing mountains, I take a root and have at least a clove a day. You can also cook with oregano.

There's a form of artemisia called artemisia annua, also known as Chinese wormwood, which is highly effective against malaria, helping both to prevent and treat it. People who get malaria are often given Artemisinin, a drug version of this herb. If I'm in a malaria area, I take 20 drops a day of a concentrated tincture, starting a week before travel and continuing at least two weeks after. Artemisia is also a good anti-fungal, anti-parasitical and anti-bacterial agent.

Teatree oil is a must as a natural antiseptic. Geranium oil and citronella are both anti-mosquito, and you may even find them in natural mosquito repellants (available at outdoor or camping stores).

I also travel with Allex, a combination supplement containing quercitin, vitamin C, glutamine, MSM and bromelain, which are all great for calming down allergic or inflammatory reactions. If you get sunburnt or have skin inflammation, aloe vera is excellent. In many hot countries (especially South Africa), this grows abundantly and you can always break off a leaf, slit it and use the gel that the plant exudes.

Talking of sunburn, the best way to protect the skin is with vitamin A-based creams. Vitamin A is the skin's main protector against radiation, backed up by vitamin C. Vitamin A-based creams load up your skin to protect it from sun damage, but don't stop vitamin D production, which is inhibited by sun cream.

You make most of your vitamin D in the first 15 minutes of sun exposure, so I often wear no sun cream for the first 15 minutes or early-morning sun, then apply.

Ten Secrets of Healthy Ageing (Piatkus) is out in March. In March, Patrick Holford will be running seminars across South Africa.

Top search
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- Some Drinks Pregnant Women Should Say No With
- Signs Proving You Have Boy Pregnancy
- Why Do Pregnant Women Have Stomachache When Eating?
- Top Foods That Pregnant Women Should Be Careful Of
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
- Mood SHIFTERS : How your hormones affect your mood
- Mind and soul
- Greening THE MIND: Loosen the grip
- Fresh ideas: You can make a difference to the environment
- Welcome to your Second Trimester (part 18)
- Welcome to your Second Trimester (part 17)
- Secrets women keep from their GPs
- Taste sensation: A passion of mine
- Love at the very first bite (Part 2) - Towards your favorite wines, Towards the appetizing dishes rich in protein & Towards the ambrosia chocolate
- Love at the very first bite (Part 1) - Towards the crispy and delicious food & Towards the charming fat dishes
Top keywords
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week Losing Weight Stress Placenta Makeup Collection
Top 5
- 5 Ways to Support Your Baby Development
- 5 Tips for Safe Exercise During Pregnancy
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 2)
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 1)
- Is Your Mental Health Causing You to Gain Weight (part 2) - Bipolar Disorder Associated with Weight Gain