General Health Issues

Travelling with Medication: What You Should Know Before Your Trip

Travelling with Medication_Air Doctor App

If you’ll be travelling with medication during your upcoming trip, there are a few basics you should know.

Every country has slightly different restrictions when it comes to travelling with medication for personal use. Unfortunately, it’s also not that easy to get the right information about it before you board a plane.

Every country independently regulates medication imports and this information is not always readily available to the general public. If you are planning an international trip and need to pack prescription or over-the-counter medication, this is what you need to know about bringing across borders.

Travelling with Medicine: Quantity Basics

How much medicine you’ll be able to travel with is dependent on the destination as well as the type of medication. In most instances, travellers can bring up to a 90-day supply with them, provided it doesn’t contain a controlled substance.

A controlled substance refers to an ingredient that can lead to addiction and misuse, which includes certain narcotic and psychotropic medication. Most medicines that are designed to make you feel and behave differently tend to contain controlled substances. A few examples of regulated psychotropics and narcotics include Vicodin, Ambien and Adderall.

While these substances have strict limitations, they can differ between countries. For example, while some countries will allow travellers to bring a month’s supply of medications that contain a controlled substance, others only allow enough for several days. Countries such as Japan actually prohibit many of these types of medications completely, even if you have a prescription from your doctor.

Medication and Your Travel Destination

So, how do you find out what will and won’t be permitted in certain countries?

There are two main websites that you can consult before your trip:

  1. The International Narcotics Control Board. This independent organisation that’s involved in international drug control. Unfortunately, since countries are required to report regulations themselves, the information is not always accurate or even available.
  2. The International Society of Travel Medicine. This is a pharmaceutical group that has put together their own lift of regulations, which may be able to provide you with specifics on your travel destination.

It’s important to check more than one source before you travel, especially if you require specific medication every day during your trip. In fact, you could probably even check with your general practitioner whether they know what you can take over and how much. You may even need to find an alternate medication in some instances. Another option is to contact the country’s embassy, consulate or national drug administration body to find out what the requirements are.

If you are permitted to travel with your prescribed or over-the-counter medication, make sure that you bring all of the necessary supporting documentation along with you. This includes a copy of your original prescription and a letter from your doctor that outlines the specifics of the medication and what it’s treating. You will need these documents when you go through customs and are asked whether you have anything to declare. If you happen to be travelling with more medication than is permitted, you will definitely need to declare it. Unfortunately, this also means that you may need to apply for an import license before your trip.  

Travelling with Medication: How to Pack

Here are a few dos and don’ts that you should follow when packing medication for your trip:

  • Do carry the medication in your hand luggage
  • Don’t place the medication in an unmarked pill box. It needs to remain in its original labelled packaging
  • Do store your medication in a way that protects it from temperature changes and moisture
  • Don’t mail your medication or carry it for anyone else

Travelling with medication doesn’t have to be complicated, it simply requires a little extra preparation, which is well worth it if it means having what you need on your trip.

What to Be Aware of to Avoid Getting Ill While Travelling

Getting Ill on Vacation_Air Doctor

If you have an international trip coming up, naturally you want to avoid getting ill. Here are a few things you should avoid.

When you put a lot of time and money into a vacation, the last thing you want is to get ill two days in and have to head home. Getting ill when you’re trying to relax and have a good time is, in a word, frustrating.

While you will never be able to rule out illness altogether, there are things you can do to minimise the risks.

How to Avoid Getting Ill on Vacation

  • Go Easy on the Tap Water

While tap water is fine to drink in many countries, the bacteria that is found in local tap water can vary quite wildly. It’s the bacteria that tends to make travellers ill, especially if they end up drinking a lot of it. Basically, too much foreign bacteria too soon can have negative effects, so drink it in moderation and stick to majority bottled water. Don’t forget about ice and the fact that produce is washed in tap water too – something to consider.

  • Double Check Those Hotel Glasses

In theory, you should be able to trust that a hotel will hand you the keys to a room that has been thoroughly cleaned but it’s still best to take some precautions. If a glass is not wrapped in a sealed plastic bag, rinse it thoroughly or ask for a new one. You never know when a glass has been rubbed down with a dirty rag before being placed back on a counter.

  • Stay Away from Deserted Restaurants

Food poisoning can take several days out of your vacation. To avoid this, stay away from restaurants and food carts that don’t seem very busy. The rule of thumb is that if the locals are eating there and it’s continuously busy, it’s probably safe for you to eat there too. Over and above this, busier establishments have a higher food turnover, which means you are almost guaranteed fresher ingredients.

Recommended Read: How to Eat Like a Local

  • Don’t Forgo a Doctor’s Visit If You Get Very Ill

Apps such as Air Doctor make it that much easier to get in touch with a medical professional when you really need one. If you are very ill, it’s best not to try and rely on your immune system alone. Even if you feel a slight cold coming on, rather get some medication to boost your system. Leaving things to run their course can also make you more vulnerable to other infections.

  • Protect Your Skin from the Sun

Sun exposure can cause problems that are a lot worse than sunburn. Not many people realise that excess exposure to the sun is said to cause stomach issues as well as sunstroke, which could send you to the hospital. It takes less than 15 minutes to apply sunscreen and ensure you have a hat and sunglasses for the day ahead – rather be safe.

  • Always Research Your Destination

When you’re not a local, you don’t always hear about potential health risks. To avoid getting ill, make a point of researching any health risks in your destination so that you can take precautions and know what to be aware of.

  • Stay Away from Plane Seatback Pockets

When you travel by plane, you’re already exposed to an array of germs. One area of planes that hardly ever gets cleaned very thoroughly between flights is seatback pockets. It’s fine to have a read through the emergency information but try to limit your exposure to this pocket as much as possible. In fact, this goes for most surfaces in a plane – keep your hand sanitizer close by.

By being more aware of your surroundings and what you’re exposing your body to, it is possible to stay healthy and happy on your vacation.

Coronavirus: What Is It and How to Spot It

Coronavirus Symptoms and Treatment_Air Doctor

News about coronavirus is doing the rounds. Just how worried should you be and what symptoms should you look out for?

Coronavirus patient numbers are quickly climbing to the 10,000-mark and well over 100 people have already died. The bulk of these patients have been from China but it seems that the virus is spreading at a rapid pace, with cases already reported in Australia, the United States and Germany.

Coronavirus 101

Coronavirus is actually linked to a virus strain that causes disease in animals. Unfortunately, the virus has now jumped to humans. There have actually been strains of coronavirus in the past and this current strain of the virus is known as Wuhan coronavirus.

What Symptoms to Look Out For

Some of the first symptoms that you might notice if you’ve been infected are:

  • Fatigue
  • Breathing difficulties
  • A cough
  • Sort throat
  • High temperatures

As you can see, these symptoms could easily be mistaken for other types of respiratory diseases such as colds and flu. Symptoms of coronavirus are said to appear 2 – 10 days after you’ve contracted it. This means that if you’ve been in contact with someone who is infected or you’ve recently travelled to a high-risk area, you might want to get tested if you start experiencing the above-mentioned symptoms.

Coronavirus High-Risk Areas

Currently, the high-risk areas for coronavirus are:

  • Thailand
  • Japan
  • Hong Kong
  • The United States
  • Australia

The United Kingdom is also on this list, even though it’s placed much further down.

How Coronavirus Spreads

Droplets from coughs and sneezes are how this virus spreads between carriers. This includes inhaling or touching the droplets and then touching your mouth, nose or eyes.

It’s for this reason that hygiene is so important as a first line of defense against this virus. Wash your hands frequently and carry a hand sanitiser with you wherever you go, especially if you will be travelling. It also helps to be very aware of touching your face if you know you haven’t washed your hands recently.

In social situations, it’s best to avoid sharing snacks or using bowls or packets that other strangers have touched. If you happen to be in a high-risk area, rather refrain from shaking hands with or kissing others.

Keep any devices that you touch on a daily basis such as your smartphone and laptop as clean as possible.

Seeking Help for Coronavirus

According to world health officials, if you feel that you might be infected, don’t go straight to a hospital or doctor as you could end up spreading the virus. The best thing to do is to quarantine yourself and phone a nearby hospital or medical professional. A doctor will be able to tell you what next steps to take if you think you’ve been exposed to coronavirus.

Unfortunately, just like the common cold, there is no cure for coronavirus. It is possible for coronavirus to dissipate on its own, it’s only when it turns into pneumonia that it becomes more dangerous because this causes breathing difficulties. Unfortunately, even if breathing difficulties occur, the only way to alleviate this symptom is to offer the patient support as there are currently no antivirals for this.

Essential Wellness Tips for Business Travellers

Health Tips for Business Travellers_Air Doctor

Travel for work quite often? This is how you can keep your body and mind healthy and strong.

 It can be a real challenge to stay healthy when you’re constantly travelling for work. When you’re hopping between planes, trains, cars and hotel rooms, you often deprive your body of the essentials because you simply don’t have the time or access to your usual meals, supplies and amenities.

If you’re tired of feeling fatigued and ill upon returning home from your business trips, these tips can help you stay clear of the usual side effects of travel.

How to Stay Healthy While Away on Business

Cut Out Jet Lag

If you will be travelling to a different time zone, you can start acclimatising your body ahead of time to ensure you can get enough sleep while you’re away. A good night’s sleep is not only essential for your energy levels but your mood too. When you do get the chance to get some sleep, take the opportunity instead of staying up late watching television or catching up on emails. Read this blog for more jet lag prevention tips.

Download a Fitness App

Moving and stretching your body is another way to stay both fit and healthy during your business trips. On-demand fitness apps are a great way to keep your energy and fitness levels high throughout your trip and there is a wide selection of free and paid apps available that will provide you with step-by-step instructions that you can easily follow in your hotel room.

Keep Your Hydration Levels Up

Yes, it’s a simple tip but dehydration can lead to fatigue and a lack of focus, two things you definitely don’t need while you’re travelling for work. Not drinking enough water also makes illness more likely.

Increase Your Protein Intake

If you want to stay fuller for longer and not fill up on unhealthy snacks, add more protein to each of your meals. As an added bonus, protein is known to help you think more clearly too, which will come in handy during your trip if you need to sit through long meetings. If possible, it also helps to plan your meals, even if this means identifying healthier items on your hotel menu or making reservations at restaurants that offer healthier dishes.

Take a Brain Breather

While it might feel impossible to take time out to relax when you’re on a business trip, even a 30 minute bath can give your body and mind the recharge it needs. Even better, if your hotel has a spa, schedule in a quick massage to get rid of any tension that’s present in your body.

Take Some Vitamins Along

Between all the handshakes and the recycled airplane air, your immune system could do with a bit of a boost. Along with keeping some hand sanitiser in your hand luggage, take a multi-vitamin on every trip for some added support.

Staying healthy as a business traveller is possible, it’s just about taking the time to plan and be more mindful as you go about your day.

Travel Anxiety: 5 Tips to Help You Cope

Tips for Dealing with Travel Anxiety from Air Doctor

If the thought of visiting a new place makes you break out into a cold sweat, here are a few tips to help you enjoy your next vacation or business trip a little more.

Travel anxiety is an issue that countless people deal with and one that can prevent you from having new and exciting experiences. It may not be an officially diagnosed condition, but it’s still worth discussing.

Common Symptoms of Travel Anxiety

Anxiety-related symptoms are different for everyone but here are some of the most common symptoms that are experienced before or during a trip:

  • Nausea
  • Trouble concentrating
  • Insomnia
  • Rapid heart rate
  • Breathing difficulties
  • Agitation

Most of these symptoms can easily be dealt with; it’s when they become overwhelming that the likelihood of a panic attack increases.

Why People Experience Travel Anxiety

There are a number of reasons why people develop travel anxiety but it mostly comes down to having a particularly traumatic experience while travelling. Those who already struggle with anxiety will often develop fears after reading about plane crashes, illnesses or general dangers, causing them to overthink a trip that they should be excited about. Anxiety is linked to a specific part of the brain and research shows that genetics does play a role too.

Related Read: How to Reset Your Internal Sleep Clock While Travelling

Tips to Help You Better Deal with Travel Anxiety

1.Focus on the positive aspects of anxiety

Yes, there is actually a positive side to anxiety. When you spend time preparing for potential problems such as lost luggage, illness or flight delays, you will leave for your trip feeling more relaxed and in control. With this being said, it’s important to remember that you can’t plan for every eventuality and some things really are out of your control, so rather focus on what you can control and prepare accordingly.

2. Do as much reading as you can beforehand

If this is your first time in a new city or country, read up! Along with preparing for your trip and looking at aspects such as visas, do some additional research and reading in order to make your trip more comfortable. Look at things such as:

  • Common phrases
  • Electrical outlets
  • Safety of the tap water
  • Tipping norms
  • Local scams
  • Taking and making calls
  • Local emergency numbers

3. Look for logical conclusions

If there’s one thing that people with anxiety know well, it’s thinking about worst-case scenarios. One way that you can combat this just before or while you’re travelling is to force yourself to think about the most logical conclusion. What are the chances that what you’re thinking about will actually happen? For example, if you’re terrified of getting food poisoning but you really want to try the local cuisine, go through the steps you would take should it happen. Once you break a scenario down into logical steps, it doesn’t seem as scary as it once did.

4. Focus on past travel wins

What are some of the good things that happened during your last trip? Write down the useful tips and amazing experiences that you had so that you can read through them any time you feel yourself getting slightly anxious. Having evidence of positive experiences will help flip the switch in your brain and help you have a more enjoyable time.

5. Speak to someone you trust

If you know that anxiety is a big issue for you, make time to sit down with a trusted friend, family member or your therapist so that you can talk through your concerns. Sometimes, you just need someone to bring you back down to earth to feel better about your upcoming trip.

If you still feel that travel anxiety might disrupt your vacation or business trip, speak to your physician about anti-anxiety medication or even a natural remedy.

5 Ways to Avoid the Dreaded Post-Flight Flu

Post-Flight Flu_Air Doctor

Planes and airports are filled with germs but you can reduce the chances of being affected while you travel.

If you always seem to get sick after a vacation or work trip, know that stress and eating poorly are not the only reasons why this happens.

According to a study by the Wall Street Journal, airports and planes carry and spread the common cold like wildfire. In fact, travellers have a 20% higher risk of getting sick after flying.

According to the Journal of Environmental Health and Research, low cabin humidity is the most likely cause of illnesses post-flight. When humidity is low, mucus levels in the nose and throat drop, which makes the body more prone to cold and flu germs. The mucociliary clearance system is what wards off these germs, so when it shuts down, your body is much more defenceless.

How to Reduce Your Chances of Getting the Flu Post-Flight

  1. Keep Your Hands as Clean as Possible

Your hands come into contact with so many different surfaces, so keeping them clean will help reduce your chances of picking up cold and flu germs at the airport or during your flight. If you actually had to pay attention to how often you touch your face during the day, you would realise how easy it is to bring germs into contact with your nose and throat. Cold and flu germs can survive for hours on most surfaces, so rather assume that a surface is dirty and wash your hands after touching it. Understandably, it’s not possible to wash your hands every single time you touch a surface, so at least aim to wash your hands after using the bathroom or before you eat a meal or snack. Carrying a hand sanitiser around with you will also help keep your hands clean on the go.

  • Give Your System a Boost

Several days before you travel, try increasing the amount of nutrient-rich foods you eat and speak to your physician about a vitamin supplement. Even a simple vitamin C supplement is known to make a difference before travelling. Building up your immune system several days before your trip will give your body a fighting chance against the germs that await you at the airport.

  • Stay as Hydrated as Possible

Flying can be dehydrating on its own but staying hydrated in the hours leading up to your flight and during your flight will benefit your immune system and prevent other side effects such as fatigue, cramps and headaches. Your nose and throat are generally the first to suffer once your body starts to dehydrate, which is why increasing your water intake can prevent germs from making you sick after your trip. You can also speak to your physician about a nasal mist that you can use during and after your trip.

  • Your Mouth Carries Germs Too

Not many people realise how important dental hygiene is for warding off colds and flu. Not only will a good mouth wash keep your throat moist but an anti-bacterial mouth wash can also provide you with some added protection during your flight. Most pharmacies stock travel-sized mouth wash that you can keep in your carryon luggage.

  • Use the Overhead Vent to Your Advantage

By keeping your seat’s overhead vent on, you can keep germs away from your face. To get the vent at the right angle for this, place your hands in your lap and make sure the air is hitting your hands. Unfortunately, it might not be realistic to keep this on throughout your flight, so you could also go the route of a face mask if you’re serious about not getting sick during or after your business trip or vacation.

Getting sick while you’re travelling is no fun but it does happen. Luckily, the Air Doctor app is available should you find yourself experiencing cold and flu symptoms during your trip.

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5 Ways to Reset Your Internal Sleep Clock While Travelling

Jet lag

Jet lag can be a nightmare but it is possible to get proper rest while traveling internationally.

There are few things that can match the excitement of planning an international trip. Unfortunately, those feelings of excitement and adventure are often met with fatigue upon arrival.

You didn’t manage to get much sleep on the plane and now your body feels slightly hungover – welcome to the world of jet lag.

Anytime your time zone shifts more than two hours, jet lag becomes highly likely, and the more time zones you cross, the worse it gets. If you will be traveling to a time zone that will require you to go to bed earlier, jet lag can feel even worse. This is because it’s much easier to delay your bedtime than forcing your body to go to bed earlier.

Fortunately, there are steps that you can take to alleviate the symptoms associated with jet lag.

How to Prevent Jet lag from Disrupting Your Sleep Cycle

  • Plan Ahead

To minimize the effects of jet lag, it helps to start adjusting your sleep schedule several days before your trip. Go to bed a little earlier or later every day to help your body’s internal clock get closer to your destination’s time zone.

To minimize the effects of jet lag, it helps to start adjusting your sleep schedule several days before your trip
To minimize the effects of jet lag, it helps to start adjusting your sleep schedule several days before your trip
  • Use Lighting to Your Advantage

Some experts recommend manipulating light to help your internal clock get back on track. Your body reacts to the daily cycles of lightness and darkness, which means you can use this to your advantage while traveling. Get out into the bright sunlight in the morning and spend as much time as you can in natural light throughout your day. Start surrounding yourself with dimmer lights as the day progresses or as you want to start feeling more relaxed and sleepy. Once you’re ready to sleep, or at least try to sleep, make sure that the room is completely dark.

  • Consider Fasting Before Your Flight
Because digestion and metabolism also play a role in your sleep cycles
Because digestion and metabolism also play a role in your sleep cycles

Because digestion and metabolism also play a role in your sleep cycles, it is possible to use food to reset your internal clock and minimize the symptoms associated with jet lag. According to a study by Harvard Medical School, fasting for about 16 hours before or during your flight could reduce the effects of jetlag. For example, you could eat a very late lunch/early dinner at about 4pm and only eat breakfast again at 8am. By getting into your usual breakfast, lunch, and dinner times in the new time zone, your circadian (sleep) rhythms will benefit too.

  • Ask Your Physician about a Melatonin Supplement

Natural sleep aids such as Melatonin can be a big help while you’re traveling. Melatonin helps your body’s internal clock sync up to your new time zone and is particularly helpful if you’re crossing five or more zones. Speak to your general physician about whether Melatonin is a viable option for you.

  • Stay Up a Full Day or Night

Sometimes the best way to avoid jet lag is to force your body to adapt to the new time zone. Pulling an all-nighter or staying up all day could be helpful and make it easier for your body to adjust. You are going to be tired though, so make sure that you’re not doing anything that will put you in harm’s way.

Now that you know how you can minimize the effects of jetlag, you can look forward to loads more sleep and energy on your next trip.

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Staying Safe During Spain’s Listeria Outbreak


If you’ll be traveling to Spain in the near future, this is what you need to know about the country’s biggest-ever listeria outbreak.

Spain is currently in the throes of its biggest listeria outbreak to date and holidaymakers are being warned to stay safe and keep an eye out for symptoms.

Over 150 people have already been affected by the outbreak and over 500 patients are currently being tested for the infection. Andalusia currently has the largest number of listeria patients but there have been other reported cases in regions such as Madrid, Catalonia and Extremadura.

What is Listeria?

Listeria is an infection that is caught from eating foods that contain a specific type of bacteria (Listeria monocytogenes). Deli meats and unpasteurized cheeses are the most common carriers of the bacteria.

Listeria is an infection that is caught from eating foods that contain a specific type of bacteria

 In most instances, the infection only results in mild illness but it can be much more dangerous to those with compromised immune systems, including pregnant women and patients over the age of 65. Well over a thousand people contract listeriosis every year, a hundred of which succumb to their symptoms.

Listeria is a food-borne disease. The only exception is in the case of pregnant women, who can transfer the infection to their baby. Listeria is not contagious.

If you’ll be traveling to Spain in the near future, this is what you need to know about the country’s biggest-ever listeria outbreak.

Keep an Eye Out for These Symptoms

Symptoms of listeria last for several days and include a lot of flu-like symptoms such as fever, muscle aches, nausea and diarrhoea.

In some severe cases, the bacteria can cause brain-related conditions such as abscesses and meningitis.

Symptoms will generally show up a few days after you’ve eaten contaminated food but in some cases, symptoms only show up a month after infection.

Listeria infections can last anywhere from one to six weeks, depending on how severe each case is.

Protecting Yourself from Listeriosis While on Vacation in Spain

Here are a few tips that can reduce your risks of contracting listeria.

  • If you will be purchasing and eating any fresh produce, make sure that you run it underwater for at least a minute and dry it before consuming it.
  • Thoroughly cook any raw meat
  • Think twice about eating soft cheeses, sprouts, deli meats and hot dogs
  • Ensure your hands are clean before handling any food
  • Since listeria can still grow in a refrigerator, it’s best to clean the shelves and walls with soap and water before storing any food in it
  • Avoid restaurants with buffets, salad bars and unclean surfaces
  • Always place food in a closed plastic bag before throwing it away
  • Keep all cooking surfaces clean before and after food preparation

Listeria is not necessarily a serious infection but it’s not something you want to deal with while you’re on vacation, which is why it’s best to know what to look out for. If you notice any symptoms, contact a doctor in your area using the Air Doctor app.

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How to Handle the Current Heatwave in Europe

Heatwave in Europe

If you’re heading to Europe for business or a vacation in the next few days, here is how you can prepare for the current heatwave.

Europe is currently in the throes of a record-breaking heatwave that will send temperatures over the 40-degree mark.

Spain will be the first country to be hit by this intense heat but Paris, Prague, Zurich and Munich can also expect to experience at least 41 degrees Celsius over the coming days. The heatwave is the result of a storm over the Atlantic Ocean, which is pulling extremely hot air in from Africa and northward across Europe.

According to Accuweather, the heatwave may last until the beginning of July, which means locals and travelers need to be prepared.

Tips for Handling a Heatwave as a Traveler

Here are a few ways that you can cope with the heat that’s currently sweeping over Europe:

  • Stay Hydrated

The last thing you want on your vacation is heatstroke so make sure that you are as hydrated as possible throughout the day. You should never feel thirsty – if you’re thirsty, you’re already dehydrating, so stock up on bottled water to keep your body and mind hydrated and healthy. Placing your water bottles in the fridge before you head out will also help you to stay cool.

Man is refreshing himself in Public square under summer high temperature with Fire hydrant water
refreshing himself, Heatwave in Europe 2019
  • Time Your Activities

As you can imagine, you don’t want to be outside when the sun is directly above you as this is the hottest time of the day. Plan your activities for the morning or late-afternoon and use the hotter parts of the day to take a nap or do something indoors. Since the sun also sets much later in summer, it’s easier to plan your activities for the early evening. Before you leave your accommodation for the day, close the curtains and open the windows to allow cool air to circulate while you’re out.

 the hotel pool In the hot hours of the day
In the hot hours of the day
  • Plan Your Transportation

Planning how you’re going to get around is another way to combat the heat. Buses should be avoided if you can as you may need to stand and wait in the heat. A taxi or Uber is a much better option, as are trains and monorails if they have air conditioning. There are certain stations where there is no air conditioning though, so this wait will also be close to unbearable. Choose your train trips and stations carefully when the temperatures are this high.

  • Carefully Plan Your Clothing

By regulating your core temperature, it’s easier to cope when temperatures are exceptionally hot. Opt for light colors as well as lightweight, loose-fitting clothing. This will allow the air to circulate against your skin, keeping your body cool. You can wear long pants and shirts if you want to protect your skin from the sun, just make sure they are loose-fitting and that the fabrics are light. Don’t forget to bring a hat, a good pair of sunglasses and sunscreen with you too.

  • Cold Showers Actually Aren’t a Good Idea

Believe it or not, a cold shower isn’t a good idea during a heatwave. The cold water is definitely going to cool your skin but it won’t do anything to alter your core temperature. By jumping in a cold shower during a heatwave, your mind will think your body is feeling cooler but the reality is that the cold water has shocked your skin. This will cause your body to overproduce heat later on to counteract this sudden change in temperature.

While high temperatures can be dangerous, there are still ways to embrace it and enjoy your vacation anyway. If you do need to see a doctor as a result of the heat, simply hop onto the Air Doctor app.


How to Manage Stress


Stress is a common condition that can be experienced from time to time. Recently, the number of stressed individuals has increased to an alarming level all over the world. If this condition is left untreated or unattended, it can lead to other mental health issues, such as anxiety and depression. This is why it is important to cope with stress at an early stage. There are many day to day situations that are encountered by people which can lead to stress. They range from household issues to workplace conflicts. Moreover, increased workload and deficiency of recreational activities can also contribute.

Mild stress can be managed by making some lifestyle changes. There are many steps that can be taken to reduce or cure stress, and they are given below.

Exercise Regularly

Exercise is not only good for your physical health, but also unwinds your mind. People who exercise regularly are less likely to suffer from stress. Physical activity of 30 minutes is advised for five times a week. Exercises that increase heart rate are preferred.

Exercise Regularly

Take a Healthy Diet

A balanced diet improves general health and boosts mood. Increase the amount of fresh fruits and vegetables and cut down on junk food and carbonated drinks. Make sure that you are getting all micronutrients too. If there is a deficiency, go for vitamin and mineral supplements.

Healthy food selection: food sources of omega 3 and unsaturated fats, fruits, vegetables, seeds, superfoods with high vitamin e and dietary fiber, cereals on gray background
Healthy food selection: food sources of omega 3 and unsaturated fats, fruits, vegetables, seeds, superfoods with high vitamin e and dietary fiber, cereals on gray background

Give Time to Your Hobbies

Even if you have a busy life, make sure you spare some time for your hobbies too. Figure out what helps relieve your stress and take out some time every day to do that activity. Such activities include gardening, reading, listening to music, watching a movie, playing a game etc.

Share Your Problems

Everyone has friends and loved ones in his life. Make sure that you spend some time with them and share your problems. It helps relieve stress and allows you to find a solution for your problem.

Perform Deep Breathing

Whenever you feel stressed, spare a few minutes and breathe deep for some time. It is a very good way to relieve stress, and it can be done anywhere, even at work.

Relax Your Muscles

Your muscles also get tensed when you are stressed. Doing muscle relaxing activities can improve stress as well. These activities include stretching, massage and a hot shower or bath.

Do Not Overburden Yourself

Life is too fast these days. Everyone is striving for better, and it is consuming peace. Make sure you are not overburdening yourself by setting difficult goals. This situation increases stress. Learn to be contended with what you have got, and set a realistic goal that does not mess with your physical and mental health. Know that you cannot control everything in your life.

Take a Break

Take a break from your work every now and then. Plan a trip, picnic or other activities that boost your energy. This activity allows you to take a new stress-free start every time.

Identify What Triggers Stress

This is a very important point to avoid recurrence of stress. Identify the triggering factors behind your stress, and avoid them. They can be something at your work, home or anywhere else. Closely notice what makes you anxious and stressful.

All the above given points help cope stress. However, if they are not helping and your stress is getting worse, you need to see a doctor before it gets chronic and transforms into more serious illnesses.