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Nutritionist Jane McClenaghan'sÌýTop Tips......

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School’s out for summer (almost!) and there is an excitement in the air about sunny days and sunshine holidays.

If you are packing your suitcase and jetting off to warmer climes, here are a few ideas to keep you healthy in the sun…

Eat a Mediterranean Diet The Mediterranean diet has long been regarded as one of the healthiest diets in the world, so make the most of local food when you are away. Enjoy grilled oily fish, colourful fruit and vegetables, extra virgin olive oil and the occasional glass of red wine for a healthy balance.

Keep Hydrated Water retention, fatigue and fuzzy head – if the warm weather makes you feel like this, it could be a simple question of not drinking enough water. When the weather heats up, we lose more water through sweat, so keep a bottle or glass of water to hand and drink up! Don’t be tempted to guzzle gallons of fizzy drinks, juice and cordial though as these are packed with sugar and/or artificial sweeteners, which ends up as weight gain.

Natural insect repellents Some people swear by garlic and B vitamins, but there is very little clinical evidence to show that these are effective. It seems what works for one person is useless for another. The very best way to avoid bites is by repelling insects, so keep covered up, wear light coloured clothing, shower regularly and take a good insect repellent with you. Most of these are based on the chemical DEET, but if you prefer a chemical-free version, I have usedÌýIncognitoÌýand have found if very effective.

Keep your gut happy Travelling abroad and eating different foods can play havoc with digestion, so if you are prone to IBS, belly ache or find your digestion changes on holiday, I would suggest taking a good probiotic likeÌýOptibacÌýwith you as a precaution.

Active holidays Holidays can be the perfect time to increase your exercise. With more time on your hands, exploring your surroundings on food, hiring a bike or going for a swim will boost your feelgood endorphins and mean you come back from holidays feeling fitter than before you went away.

Whether you are holidaying at home or abroad, don’t forget to pack the sunscreen. Have a great time, make the most of the local food and enjoy your holiday!

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