BNHTravelClinic.com

What is a sunburn?
A sunburn is caused by exposing your skin to too much Ultraviolet (UV) light from the sun and it can make your skin burn, turn red, or blister. Repeated sunburns increase the risk of skin cancer in the damaged area. Frequent sunburns double the risk of developing malignant melanoma,which is the most serious type of skin cancer. Excessive exposure to the sun also increases the rate of aging of the skin.

How do I protect my skin

1.	Wear protective clothing, including a wide-brimmed hat, a long-sleeved shirt, and pants. Dark, tightly woven clothes are best.

2.	Use a sunscreen every day, all year, even when it is cloudy. A sunscreen should block ultraviolet rays (both UVA and UVB) and have a sun protection factor (SPF) of at least 15 to 30. Apply sunscreen:
	•	Before going out into the sun.
	•	Every 2 hours, and reapply after swimming.

3.	Use a higher sun protection factor (SPF) at higher elevations or in tropical climates.

4.	Do not use tanning booths to get a tan. Artificial tanning devices can cause skin damage and increase the risk of skin cancer.

5.	Limit your exposure to the sun, expecially midday between 10 a.m. and 3 p.m. Seek shady areas, and avoid direct sunlight.

6.	Wear sunglasses that block out ultraviolet (UV) rays.

1.	Avoid strenuous activity for the first day or two.

2.	Drink extra fluids.

3.	Be careful of drinking alcohol. It’s effect is magnified at high altitude.

4.	Your doctor may prescribe medication to help prevent or treat altitude sickness. If you have a heart or lung condition, consult your physician before going to high altitude. He or she can tell you whether your condition will let your body adjust to the lower oxygen in the atmosphere.

What is jet lag?
Crossing multiple time zones tends to disrupt your circadian rhythms, confusing your natural 24-hour “body clock,” which regulates your waking and sleeping hours and keeps you aligned with your environment.

How Can I avoid jet lag

1.	Leave out

2.	Resetting your watch at the beginning of your flight may help you adjust more quickly to the time zone you will be visiting.

3.	Drink plenty of water before, during and after your flight.

4.	Avoid drinking alcohol or anything with caffeine during your flight. (That includes many soft drinks as well as coffee or tea).

5.	Sleep on the plane if it is nighttiime at your destination.

6.	Stay awake during your flight if it is daytime at your destination.

7.	Exercise as much as you can on the flight, but review the two preceeding tips.

8.	Eat lightly but strategically. Remember that high-protein meals are likely to keep you awake, foods high in carbohydrates promote sleep, and fatty foods may make you feel sluggish.

9.	Relax on the first day at your destination.

What is Motion Sickness?
Motion scikness is a very common disturbance of the inner ear that is caused by repeated motion such as from the swell of the sea, the movement of a car, the motion of a plane in turbulent air, etc. In the inner ear (which is also called the labyrinth), motion sickness affects the sense of balance and equilibrium and, hence, the sense of spatial orientation.

How can I prevent Motion Sickness
Because motion sickness is easier to prevent than treat once it has begun, the best treatment is prevention. The following steps may help deter the unpleasant symtoms of motion sickness before they occur :

1.	Avoid reading while traveling, and do not sit in a backward facing seat.

2.	Always ride where the eyes may see the same motion that the body and inner ears feel. Safe positions include the front seat of the car while looking at distant scenery; the deck of a ship where the horizon can be seen; and sitting by the window of an airplane. The least motion on an airplane is in a seat over the wings.

3.	Maintain a fairly straight-ahead view.

4.	Eat a light meal before traveling, or if already nauseated, avoid food altogether.

5.	Avoid watching or talking to another traveler who is having motion sickness.

6.	Take motion sickness medicine at least 30-60 minutes before travel begins, or as recommended by a physician.

7.	Learn to live with the condition. Even those who frequently endure motion sickness can learn to travel by anticipating the conditions of their next trip. Research also suggests that increased exposure to the stimulation that cuases motion sickness may help decrease its symptoms on future trips.

Many important infectious diseases (such as cholera, giardiasis, hepatitis A and E, legionellosis, leptospirosis and typhoid fever, many parasites, SARS and even Bird Flu) are transmitted by contaminated food and water. Many infectious diseases transmitted through food consumption and drinking water can also be acquired directly through the fecal-oral route. Accidental consumption of recreational water from lakes, rivers, oceans, and inadequately treated swimming pools can spread these same diarrhea diseases as well as ear, eye, skin, respiratory, and neurologic infections.

Precautions for avoiding unsafe food and drink

1.	Avoid cooked food that has been kept at room temperature for several hours.

2.	Eat only food that has been cooked thoroughly and is still hot.

3.	Avoid uncooked food, apart from fruit and vegetables that can be peeled or shelled, and avoid fruits with damaged skins.

4.	Avoid dishes containing raw or undercooked eggs.

5.	Avoid food bought from street vendors.

6.	Avoid ice cream from unreliable sources, including street vendors.

7.	In countries where poisonous biotoxins may be present in fish and shellfish, obtain avoid locally.

8.	Boil unpasteurized (raw) milk before consumption.

9.	Boiling water is the best method for making water safe to drink. Boiling water as recommended will kill bacterial, parasitic, and viral causes of diarrhea.

10.	Avoid ice unless it has been made from safe water.

11.	Avoid brushing the teeth with unsafe water.

12.	Bottled or packaged cold drinks are usually safe provided that they are sealed; hot beverages are usually safe.