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Advice

Get the latest health and well-being information from Health and Fitness Travel. From informed advice on travel arrangements and pre-holiday preparation to the latest expert tips and our wellness glossary, our advice area offers the most comprehensive resource for your inside knowledge.

It's easy to get stressed on the days leading up to your holiday, as you try and remember everything you have to do before your departure and every detail of your travelling arrangements. But don't panic! Here are some handy hints to help you avoid this pre-holiday stress:

 


How Long Does It Take to Fly to...

Find out how long it takes to fly to your healthy holiday destination as we outline flights around the world from London (either direct or with minimal changes/connecting flights) and transfer times to your chosen retreat, ready to help you travel the world in health and wellness.


Know Before You Go

 

Before you leave:

  • Make sure you take out adequate and comprehensive travel insurance, ensuring that it covers everything that you're planning on doing, like water sports, for example.
  • It's important to understand the local laws and customs of the country you're visiting, as they may differ from what you're used to.
  • Check whether you need any vaccinations for the destination you're travelling to by visiting your GP or a health travel clinic at least six weeks before you go.
  • Make some copies of your important travel documents and/or save them in a secure online site.
  • Ensure your passport is valid and you have a visa if necessary.
  • Let someone know where you're going and leave emergency contact details.
  • Make sure you take enough money with you and have some emergency funds available if necessary.
  • Be aware of what consulate staff can and can't do to help Australian citizens abroad.
 

Whilst on holiday:

  • Make sure you have the number of the local Australian Consulate in case of emergency.
  • Act responsibly and be responsible for your own safety when travelling; don't do anything you wouldn't at home.
  • The laws and customs are often different to what you're used to, and penalties can be severe, even for something which may seem trivial at home.

For the most up-to-date travel advice visit: http://www.smartraveller.gov.au/
Meals


The meal you eat the night before your flight is very important; your digestive system needs to have enough time to break it down efficiently before you jet-off. A low carb meal eaten before 7pm is recommended so that you have a good night's sleep and you're re-energised before you board your flight.

Insect Bites and Mosquito Repellent

Insect bites can be common in warm climates, especially from mosquitos. These can be effectively soothed with insect bite cream or prevented by mosquito repellent. In countries like Africa, Asia and South America, there is a risk of malaria which is carried by some of the mosquitos can be very serious. It's important to get a vaccination against this if you're visiting an area where malaria could exist. Any insect bite you get should be monitored; if any swelling, blistering or pus occurs, you should seek advice from a doctor.

Sunburn

It's important not to forget the damage that the sun can do to your skin, especially if you're not wearing proper protection. There are many remedies to soothe sunburn but it's better to avoid it altogether and stock up on sun cream before you go, preferably with a minimum of SPF 30, and make sure you reapply it frequently.


If the signs of sunburn do start to appear then here are some effective home remedies:

 

  • Water - Apply a cold flannel to the burnt area or take a cool shower or bath to soothe your skin. Drink some water to help replenish the water that was lost through sweating.
  • Painkillers - Aspirin or Paracetamol can help to relieve the pain of the burn and ibuprofen will help bring down the inflammation.
  • Aloe Vera - Aloe Vera is very good to use on sunburn as it has powerful inflammatory qualities; it'll not only soothe but it'll also help relieve redness.
  • Moisturize - To help soothe your sunburn use a light moisturiser to re-hydrate your skin.
  • Severe Sunburn - Severe sunburn may require a burn cream or a special burn dressing, which will require a trip to the doctor.
Jet Lag

If you're flying to a faraway destination, you may suffer some jet lag as your body struggles to adapt to the new time zone. In some cases, it can affect your appetite, digestion, bowel movements and blood pressure.


But here are some ways to help reduce and prevent jet lag:

  • Sleep - Get plenty of sleep the night before your flight, especially if it's early in the morning.
  • Water - Drink plenty of water before and during your flight to make sure you stay well hydrated.
  • Caffeine - Try and limit your caffeine intake so you can get some rest during the flight.
  • Change your watch - Change the time on your watch to your new time zone as soon as you arrive to help your body adjust more quickly.
  • Stay active - Try and stay active during your flight; take a few strolls around the cabin and do some stretches, which will also help to avoid deep vein thrombosis.
Home Comforts
Of course it's nice to come home after your healthy holiday to a spotless house, but, if you add cleaning and tidying to your pre-departure to-do list, you'll feel unnecessarily stressed. Wash only the clothes you'd like to pack in your suitcase and have a little tidy around but don't go overboard; after all, no one will see it whilst you're gone!
 

 

 


 

Insider Interviews

Interviews from leading health and fitness professionals from around the world to explore a wealth of knowledge in their areas of expertise.
     
Buccament Bay Pat Cash

Secrets of an Ex-Professional Tennis Star

Pat Cash

Pat Cash came to the tennis world's attention in the early 1980s when he turned professional and won his first senior title in Melbourne. Cash established a reputation on tour as a hard-fighting serve-and-volleyer, he became the youngest player to play in a Davis Cup final winning and claiming the cup for Australia. The crowning moment of Cash's career came when he won Wimbledon in 1987. He has now opened a fabulous tennis academy in the Caribbean at Buccament Bay and also works as a TV commentator primarily for the BBC and CNN.
 
     
Karina Stewart - Kamalaya

Understanding Detox on Holiday

Karina Stewart

Karina Stewart, co-founder of Kamalaya in Thailand has twenty-two years of experience in the study and practice of diverse Asian healing and spiritual traditions. Inspired by her mother's interest in natural healing, meditation and yoga, Karina founded a health centre in Kathmandu, Nepal prior to opening Kamalaya. Her vision behind the award-winning retreat in Koh Samui is integral wellness programmes that aim to access the inner healing power within each individual and support a harmonious integration of heart, body, mind, and spirit.
 
     
Susan d'Arcy - Spa Expert

The Spa Way of Life

Susan d'Arcy

Susan d'Arcy has been writing for the Sunday Times for over 20 years, about luxurious spas and travel. As a spa expert she enjoys sharing her tips and insights about the best therapists, spas and treatments, on her very informative, yet entertaining blog, Spa Confidential.
 
     
Dr Manuela Figini - Longevity Wellness Resort

How to Increase your Longevity

Dr Manuela Figini

Dr. Manuela Figini is a highly accomplished Medical Doctor at Longevity Wellness Resort in Portugal, with an extensive knowledge in Aesthetic, preventive and ageing management. She has an impressive medical background of 40 years' experience and is the Clinical Director of the Longevity Medical Spa practice, where she is responsible for all the medical aspects of each programme and discipline, covering areas such as acupuncture, ozone therapy and aesthetic medicine. She taught pathology at the College of Nursing, was the resident doctor at Vila Real Hospital, and studied Oral and Maxillo Facial Surgery. She also holds qualifications in Acupuncture, Aesthetic Medicine, Anti- Ageing Medicine and Ozone Therapy.
 
     
Marco Baoia - Luxury Algarve Bootcamp

Marco Baoia on the Benefits of his Bootcamp Holiday

Marco Baoia

Marco Baoia is the lead organiser and trainer of the Luxury Algarve Bootcamp in Portugal and has a wealth of knowledge in bootcamp training, having been a part of the fitness industry since 1988. During this time he has covered many different training methods and has successfully trained in England, Ireland, Germany and Portugal. Marco works with a truly holistic approach and is always results orientated; aiming to get the best out of each and every individual he works with. His overriding wish is to provide his clients with the information they need to lead a healthier lifestyle.
 
     
Dr Shijoe Mathew, Ananda

Discovering Ayurveda

Dr Shijoe Mathew

Dr Shijoe Mathew is the Ayurvedic Physician at Ananda in the Himalayas. He has practised and learnt Ayurveda under many eminent scholars in regions all over India, after studying its principles at Vishnu Ayurveda Medical College. During this time, he came across a traditional family practising Ayurvedic toxicology treatments from which he learnt the traditional art of Ayurvedic pulse examination. He was inspired to discover this traditional medicine growing up in the spiritual town of Kerala, and by his great-uncle, who was an Ayurvedic eye doctor.
 
     
Ayda Ellis

A Luxury Yoga Holiday in Ibiza

Ayda Ellis

Yoga teacher Ayda Ellis, creates a therapeutic practice for the body, mind and soul. Much more than a series of stretches and ohms, she focuses on mental and physical alignment, plus self-healing through a deep, hatha-meets-tantric yoga style. Ayda's own personal yoga journey began in the late '90s, practicing personally for nine years before taking it to the next level with 18 months of intense training in India followed by 15 months Alliance teacher certification in Germany. She has now teamed up with 38° North to offer luxury  Yogalates retreats in Ibiza. Ayda will take you on an inner journey to recovery, revitalization and more.
 
     
Elaine Williams from Grayshott Spa

Discovering Complementary Therapies

Elaine Williams

Elaine Williams is qualified in Osteopathy, Naturopathy, Acupuncture, Reflexology, Aromatherapy and Advanced Massage. She has been the recent winner of the Spa Traveller "Top UK Spa Therapist" award and was voted by the Telegraph as one of the top ten therapists in the world. Elaine is also a registered general Nurse and has a Bachelors (BSC) in Psychology. Elaine started at Grayshott Spa twenty years ago and is now the Director of Natural Therapies, in which she is responsible for expanding the range of holistic treatments and for the training of all therapists.
 
     
Toby Maguire - The BodyHoliday

Exploring Holistic Treatments

Toby Maguire

Toby Maguire is the Master Practitioner at The BodyHoliday in St. Lucia. He has been practicing the healing arts of the east for nearly twenty years and has spent 13 years living in south east Asia where he studied acupuncture, massage, Tai Chi, Qi Gong and meditation. In addition, he has studied an MA in Holistic Wellness, holds a diploma in nutrition and has worked as both a Health and Wellness Consultant and Practitioner at some of the top destination spas in the world including Chiva Som, Mandarin Oriental and Six Senses.
 
     
Dr Liane Weber - Grand Park, Austria

Health and Healing at Grand Park Spa

Dr Liane Weber

Dr Liane Weber is a General Physician and an internationally-trained Traditional Chinese Medicine (TCM) doctor.  She is one of the medical Consultants at Grand Park in Austria as well as at the nearby Gastein Healing Caves where she is renowned for her work with rheumatism. At Grand Park Dr Weber offers the popular "Retreat" therapy which combines Tuina massage and low-dose laser acupuncture to restore balance, improve energy and blood flow, strengthen the immune system and promote emotional wellbeing.
 
     
Narendra Sharma, Ananda

Ayurvedic Healing Foods

Narendra Sharma

Narendra Sharma is the executive chef at Ananda in the Himalayas. He has worked in a number of luxury resorts around the world, including several Oberoi hotels, Six Senses Hotels, Soneva Gili Resort and Spa in the Maldives, Al Bustan Palace, Muscat (Oman) and the French Fine Dining restaurant La Madeleine in Chennai, helping to expand his culinary expertise. He has been twice awarded with a Times Food Award for best restaurant, and has appeared on cooking programmes in India and the UK, including “From Birmingham to Bombay”, a documentary by food archaeologist Alan Coxon.

 
     
Tim Bishop - Buccament Bay Personal Trainer

Fitness Holiday Motivation

Tim Bishop

Tim Bishop is an advanced Personal Trainer who specialises in circuit training, torso training and core stability. He's also a fire fighter in the London Fire Brigade, an excellent Boxing and Kettle bell instructor, who dedicates time to passing on his knowledge of fitness training and nutrition to others. Tim runs flexible fitness retreats and boot camps at Buccament Bay in the Caribbean. After completing his gruelling commando training, Tim went on to give sterling service of 8 years in the Royal Marines. In addition to his war fighting role he has also took part in various sporting activities and competitions, as well as taking circuits for recruits and trained soldiers.
 
     
Deniz Susever - Kempinski Barbaros Bay Bodrum

The Benefits of Alternative Therapies

Deniz Susever

Deniz Susever is a Watsu-Tantsu-WATA (water dance), EFT practitioner and Yoga Teacher at Kempinski Barbaros Bay. She began her journey of alternative therapies and healing energies in 1997. After being introduced to yoga as a guest she decided to go to Rishikesh (India) and became a yoga teacher, she also has studied Integrative Massage in India. Deniz has excellent charisma in Watsu (Water-Shiatsu), Tantsu (Watsu on land) and Water dance (WATA) Therapy training in India. The last six years she has been a Vipassana Meditator.
 
     
Sue Davis - Lifehouse Spa

Discovering Naturopathy

Sue Davis

Prior to becoming a naturopath, Sue Davis spent many years working in the corporate environment; this experience helped her gain invaluable insights into the multi-layered health and wellness challenges faced by busy executives. It was Sue's hectic, fast paced and ultimately unhealthy lifestyle in Hong Kong that spurred her on to retrain as a naturopath for four years in Sydney. After a successful number of years helping the elite clientele of the top ranking International Health and Wellness Resort 'Chiva-Som' in Thailand, Sue is now back on her home ground in the UK.
 
     
Dr. Manoj Kutteri

Health and Well-being at The BodyHoliday

Dr.Manoj Kutteri

Dr.Manoj Kutteri is the Wellness Centre Director at The BodyHoliday in St Lucia. He has worked in the spa and well-being sector for over a decade, and has been in the Caribbean for the last 10 years working with health and well-being teams in Grenada and St. Lucia.  He holds a Master's Degree in Psychology, a Graduate Degree in Naturopathy, Acupuncture and Yoga Therapies. Prior to his arrival in the Caribbean, Dr Kutteri practiced at both hospitals and wellness centres in his native India. He is also involved in developing regional standards for health and wellness within the Caribbean.
 
     
Sue Davis - Lifehouse Spa

Optimal Nutrition for Detox and Weight Loss

Zoe Palmer

Zoe is an experienced Nutritionist and Naturopath. She is also a foodie who believes that good nutrition is the foundation for a healthy and happy life and has had years of working with clients to transform their diets, their health and their waistlines both at her London clinic and 38° North retreats in Ibiza. Zoe is also a detoxification and fasting expert and runs popular London-based juice detox programmes. She regularly lectures on health and nutrition, is an advisor to healthy food companies helping them design menus and is often asked to provide expert comment for health articles in the media.
 
     
Paul Joseph - Health and Fitness Travel

Insight into Wellness Travel Trends

Paul Joseph

Paul Joseph is co-founder of Health and Fitness Travel, experts in tailor-made healthy holidays worldwide. He searches for the rare and hidden gems around the world and puts together exclusive and trend-setting holidays for those who would like to improve or maintain their health and fitness whilst on holiday. As well as a love of all things travel, Paul's other love is exercise, cycling and yoga. Paul also contributes to the travel pages of various high-profile newspapers and magazines where he offers his expert advice on wellness holidays.
 
     
Jo Foley Spa Holidays

Jo Foley on Spa Holidays

Jo Foley

For over quarter of a century, Jo Foley has been visiting and reviewing Spas, Sanctuaries and Wellness Centre's on four continents and has written about them for many publications including the Financial Times, Conde Nast Traveller, Tatler, Harper's Bazaar, Daily Mail, The Times and Sunday Telegraph. She has observed as Fat Farms have morphed into Pleasure Palaces and Health Centres into Holistic Hideaways, and has experienced rather more than her fair share of ayurvedic retreats in India, to detoxes in the Dolomites, and hammams throughout the Middle East. Hence, she can spot a charlatan at fifty paces, and is quick to differentiate between those who can truly cure and those who merely con.
 
     
Dr Michael Prager - Comsmetic Medicine Practitioner

Healthy Ageing and Cosmetic Medicine

Dr Michael Prager

With a reputation as one of Europe's most skilled practitioners of cosmetic medicine, London-based, German-born and internationally-educated Dr Michael Prager has perfected the art of the natural-looking, non-surgical facelift using Botulinum Toxin and Hyaluronic Acid based dermal fillers. His trademark approach - along with the safety of his procedures has led to Dr Prager becoming one of the most sought-after aesthetic doctors in Europe. He is regularly featured in the media including; The Daily Mail, The Sunday Times, BBC Radio, Tatler and more recently appeared on Channel 4's 10 Years Younger.
 
     
Brooke Siler

Pilates Body Awareness

Brooke Siler

Brooke Siler is the Pilates guru named one of the top pursued trainers by Vogue magazine, author of the New York Times bestselling book 'The Pilates Body' and owner of the celeb haven, re: AB Pilates studio in New York. Brooke is a certified Pilates instructor who is one of the few to have trained under the tutelage of Joseph Pilates' Protégée Romana Kryzanowska.
Brooke's re: AB Pilates studio has become the Pilates destination for a multitude of stars including Zooey Deschanel, Liv Tyler, Lauren Hutton and Rachel Weisz. As the founder of the re: AB Pilates Teacher Certification program, Brooke now trains the next generation of Pilates instructors.
 
     
David Isaac - Ayurveda Practitioner

Understanding Ayurveda

David Isaac

David Isaac is a certified Ayurveda health practitioner and meditation instructor. He was trained by some of the best and world renowned Ayurveda Drs, such as Deepak Chopak, Vasant Lad and David Simon. David has been practising Ayurveda and mediation for the past eight years and has attended over 80 seminars, courses and trainings. A southern California native, who moved to Spain in 2010 where he currently resides as the head teacher at A¡R Wellness, a company he founded. He is also author of two books, one about the Ayurveda diet principals and the second about the ideas that people hold onto that stop them from finding happiness.
 
     
Dr. Stefanie Williams - Staying Safe in the Sun

Staying Safe in the Sun

Dr. Stefanie Williams

Dr Stefanie Williams is a key opinion leader in dermatology and Medical Director of European Dermatology London, a private dermatology clinic in Harley Street and Chelsea Bridge. Her commitment to research and her passion for healthy skin led to the development of her own skincare boutique product range to help consumers find products which work and are proven to make a difference. Dr Williams is a member of the British Association of Dermatologists, the British Cosmetic Dermatology Group, the European Society for Cosmetic and Aesthetic Dermatology.
 
     
Dr. Michael Breus - Sleep Doctor

Take Control of Your Sleep

Dr. Michael J. Breus

Dr Michael J. Breus is a sleep expert and author of The Sleep Doctor's Diet Plan. He is a clinical psychologist and one of the youngest to pass the board at the age of 31. As one of the only psychologists with his credentials out of 163 psychologists worldwide, Dr. Breus specialises in sleep disorders and is the diplomat of the American Board of Sleep Medicine and of The Fellow of The American Academy of Sleep Medicine. He is also author of Lose Weight Through Better Sleep and the creator of The Dr. Breus Bed. Dr. Breus treats athletes and celebrities and has appeared on CNN, Oprah, The View, and The Doctor's.
 
     
Daniela Herzberg - Abama Golf & Spa Resort

How to Beat Stress

Daniela Herzberg

Daniela Herzberg is a Life Coach, Nutritionist and certified Feng Shui and Chinese Astrology consultant from Abama Golf & Spa Resort in Tenerife, and is responsible for the award-winning Abama Total Wellness programme. Together with her partner she founded 5-elementos.com, a widely known internet portal for healthy living. Her comprehensive knowledge about the Chinese philosophies is a result of her work with Derek Walters, one of the most respected Feng Shui masters in the world and several other internationally renowned teachers.
 
     
Virginia Harper

Understanding Macrobiotics

Virginia Harper

Virginia Harper is an expert counsellor in natural health at SHA Wellness Clinic, the world's first macrobiotic wellness retreat. She is a teacher, author and researcher with over 30 years of Macrobiotic experience who approached natural medicine and macrobiotics, after a grieving diagnosis at an early age. By observing the results that natural therapies had, healing her completely, she decided to study them and share her knowledge with others.
 
     
Katie Handyside

Nutrition and Well-being

Katie Handyside

Katie Handyside is the Sports Nutritionist, Personal Trainer and Health Coach at Reads Hotel in Mallorca. She has been working in and around Sports and Nutrition most of her life in London, Los Angeles, Vancouver and finally ending up in Palma de Mallorca where she has been running her own business in personal training and nutrition for over four years. Katie is a keen road biker and is also able to organise cycling tours, hikes and any kind of programme to suit all fitness levels and capabilities.
 
     
Steve Harvey - Zighy Bay

Benefits of Holistic Healing

Steve Harvey

Steve Harvey is an extremely gifted holistic healer, life and relationship coach and energy therapist, with an established global reputation, who has treated the likes of Hugh Jackman, Jennifer Lopez, Demi Moore, Donna Karan, and Bruce Willis to name a few. He is currently coaching at Zighy Bay in Oman where he helps his clients in maintaining the right attitude, in order to keep their lives, health, and relationships on track. His approach to wellness is through the body, mind, and spirit, and his understanding of Eastern and Western therapies have inspired many.
 
     
Angie Newson

Exploring Yoga and Pilates

Angie Newson

Angie Newson has been in the health, fitness and well-being industry for over 21 years and over that period has taught all aspects of fitness. She is fully qualified to teach Pilates with The Pilates Foundation UK and is a certified Iyengar Yoga teacher. Angie is the author of Get Fit for Free with Yoga and Pilates published by The Reader's Digest and she is also the Pilates presenter on Sky's Fitness TV. Angie also leads a Yoga & Pilates Retreat at Longevity Wellness Resort.
 
     
Hristina Conner

Yoga Uncovered

Hristina Conner

Hristina Conner has been an active yoga enthusiast for over 12 years and is honoured to have studied with the world's leading instructors such as Peter Clifford, Bo Forbes, Tara Lee and David Moreno. Hristina is a Yoga Alliance UK teacher and conducts Hatha and Vinyasa classes and workshops at Yoga Creation in Canary Wharf as well as yoga therapy for Tower Hamlets Council Health and Well-being department. Hristina also teaches privately for expectant mothers, artists or business professionals wanting to improve their athletic abilities, chronic health conditions or overall well-being.
 
     
Absolute Sanctuary Personal Trainer

Understanding Body Awareness for Fitness

Sean Carey

Sean Carey is the Fitness and Lifestyle trainer at Absolute Sanctuary in Koh Samui, Thailand. Sean, originally from the UK is not only a certified Fitness trainer but also a Yoga and Pilates teacher. He believes that exercise training all comes down to body awareness regardless of what our goals may be. Once we understand what is entailed to achieve results then the probability of the goal being achieved is greatly increased. Sean says one method of exercise might be right for the one person but a different method may be required for another, and this can only be realised through body awareness.
 
     
Aphrodite Hills, Timis

Advice from a top personal trainer

Timmis Kambanellis

Timmis is the fitness expert at the award-winning Aphrodite Hills in Cyprus. He studied kinesiotherapy (which is the application of scientifically based exercise principles adapted to enhance the strength, endurance, and mobility of individuals) in Thessaloniki. Timmis has since gone on to receive accolades from Spa and Wellness specialists and has a successful morning TV slot on the Cyprus national network.
 
     
Deborah Straub - Canyon Ranch

Nourish a Healthy Heart

Deborah Straub

Deborah Straub is a Nutritionist at Canyon Ranch in Tucson, Arizona. She is a published author on bone health and breast cancer in a well-respected nutrition journal and textbook. Her areas of focus include maintaining a healthy weight during menopause, vitamin and mineral supplementation and breast cancer prevention. Deborah has a Master's of Science in Nutrition from the University of Arizona. She loves travel, hiking in the mountains of Tucson and her golden retriever, Riley.
 
     
Deniz Susever - Kempinski Barbaros Bay Bodrum

The Benefits of Power Plates and Yoga

Nahid de Belgeonne

Nahid de Belgeonne is a qualified expert in yoga and Power Plates, and the founder of the Good Vibes brand of boutique fitness studios, offering a unique class combination of Spincycle for cardio, Power Plates for strengthening and toning and Glow Yoga for your soul. Nahid was inspired by many movement disciplines including Pilates, martial arts and the Feldenkrais Method, and practices an accessible style that leaves her clients feeling good within themselves. Empowerment, kindness and a sense of humour are key mantras in her method of teaching, coupled with a strong belief that everyone deserves to achieve the best health possible.
 
     
Buccament Bay Pat Cash

The Health Benefits of Nutritional Vitamins & Supplements

Dr David Mantle

Dr Mantle is a Fellow of the Royal College of Pathologists, with a background in hospital pathology. He has an interest in the role of nutrition in the prevention and treatment of disease, and is medical advisor to the nutritional supplement company Pharma Nord.