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Mary's Stellar Health Blog

How to avoid Prickly Heat rash this summer

15/8/2014

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Don’t let heat rash spoil your (responsible) sun holiday this year!

Prickly heat, heat rash or 'sweat rash' as it might be known - those itchy, sore little red spots that start to appear on wrists and the folds of forearms and creep up on you is a an allergic reaction to heat or sun exposure.

The 'prickles' are due to raised levels of histamine in the skin.

Natural antihistamine supplements include:
  • Quercetin
  • nettle leaf
  • vitamin C
  • flavonoid type antioxidants such as grape seed extract
Taken daily before and during your holiday may reduce the reaction.
  • Swap to a natural sun screen as they allow your skin to breathe as the organic ingredients work with your skin, rather than stifling it. Here are a few examples

Discover how to maintain your Stellar Health when travelling especially if you have food intolerances here>>

 


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My travel essentials

10/8/2014

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Don't let tummy troubles and sunburn get in the way of your fun this summer. Here are a few summer essentials I always have in my beach bag.
  • I pack a natural, mineral based sunscreen instead of the typical synthetic sun factor. You still get the same UVA and UVB protection but without the parabens and other chemical ingredients. Try Green People or Neal’s Yard available in factors 15-25.

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  • To avoid an upset stomach or bloating I recommend a good quality probiotic. Look for ones that contain bacteria in their billions such as 'For Travelling Abroad' from Optibac and take daily throughout your holiday.  

  • If you are suffering from more than just nausea, a probiotic containing a form of yeast called Saccharomyces Boulardii (AKA Sacch. B) is excellent at eliminating foreign micro-organisms in the body. There are lots of scientific research studies to support its ability to bind to and flush out pathogens such as E. coli and Salmonella, minimising the risk of diarrhoea. 
  • Coconut water is full of natural electrolytes and can replace electrolytes lost during diarrhoea, preventing dehydration. Depending on where you are travelling, you might be lucky enough to drink it fresh from a coconut, with a straw :)

  • Ginger is a great remedy for travel sickness and nausea. Make fresh ginger tea or grate some into your salad.

  • High strength garlic supplements are naturally anti-parasitic and anti-bacterial and may reduce the risk of upset stomach while travelling.

  • For hand sanitizers swap your alcohol drops and chemical laden baby wipes for Water Wipes. Water Wipes are free from alcohol, parabens, lanolin, perfumes and phthalates.  Water Wipes contain grapefruit seed extract, a powerful natural antibacterial that is gentle on all skin types. Use in place of baby wipes, face wipes and hand sanitizer when out and about, or on the road, they are fab! Available from Boots, Ocado and Amazon.

  • Find out how you can maintain your healthy diet while on the road this summer even if you have food intolerances here>>
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Staying healthy while you travel

10/8/2014

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A question I get asked a lot recently is: how can you stay healthy while you travel especially if you have food intolerances?

There is really nothing worse than being hungry and tired and not being able to find anything suitable to eat. The answer to this question of staying healthy while you’re travelling is to be super organised. I have a number of essentials that I take absolutely everywhere with me to stay energised and happy!

Before I go:

Make trail mix – I combine my favourite nuts, seeds, sultanas, goji berries, coconut flakes or cacao nibs and dried cranberries together and then take it with me in little sealable bags. I also leave some in my car. Happy snacking!

Homemade energy balls are also wonderful, but if I don’t have time to make my own I love Bounce Balls (healthfood stores) and they travel really well. Protein rich snacks such as these are the best for sustained energy levels and avoiding cravings.

The next thing I always take with me on holiday is a couple of packets of healthy, ‘free from’ bread so that I can buy some avocados and enjoy mashed avocado or banana on toast when I arrive. Biona do a really good millet bread that comes sliced and travels really well as it is small and compact. You’ll get this in the ‘Free From’ aisle in the supermarket or healthfood store.


On the plane, train or automobile:
I make sure I drink plenty water throughout the day and avoid drinks which dehydrate such as coffee, tea and alcohol.

Don’t rely on the tiny cups of water you get inflight. It’s never enough. I buy bottled mineral water once I’m through security to take with me on the plane. One 750ml bottle for short haul flights and two 1 Litre bottles for long haul flights.

I always bring some snacks for the journey. Everyone loves a freebie but the complementary snacks available on board are never healthy: high salt and totally refined. Instead reach for really portable and handbag friendly Nakd bars (supermarkets), oatcakes or Trek bars (Boots). Again these are protein rich, wholefood snacks to keep my blood sugar levels and energy balanced.

When I arrive:

When I arrive at my destination I buy some nuts, bananas and a selection of seasonal fruit from a local market or supermarket, natural plain yoghurt and where possible oat flakes. This combo makes a quick and delicious breakfast muesli or mid afternoon snack.

If you are dairy intolerant skip the muesli and just have the nuts and fruit.

This is when avocados, bananas and the millet bread come in really handy!

I love knowing I have something tasty to eat back in the hotel or apartment if I can’t find anything that works for me while I’m out.

Avoid sunburn and tummy troubles this summer holiday with my summer essentials here>>
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Mary Cotter, Registered Nutritional Therapist, mBANT, CNHC
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  • Home
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