When you travel, it’s easy to get out of healthy routines that you usually manage to follow at home. Don’t get me wrong, you should enjoy yourself on holiday, but there are a few things you can do to try and minimise the damage to your waistline or your general fitness.

Don’t make holidays an excuse to eat junk
When you’re in a foreign country it’s easy to walk into the nearest fast food franchise just because you know what you’ll find and how to order it. Been there, done that. But there are two reasons not to – first, because it’s not that healthy, and second, it’s much more exciting to check out the local cuisine.

Get some exercise while seeing the sights
If you’re a runner, packing your jogging shoes and get up early a few mornings of your trip. Head out into the dawn on a job and you’ll see the city waking up or the animals strolling through the countryside. You’ll keep fit and see a new side of your destination.

Alternatively, skip a bus or train during the day and walk to your next sightseeing destination instead. Not only will it be good for you, at a walking pace you’re also more likely to discover some special restaurant, an interesting souvenir shop or a beautiful church or park you would have missed seeing from the underground.

For swimmers, pack your bathing costume not only for the hotel pool but for any interesting spa or hot spring that might show up.

Explore the markets for fresh fruit and veg
Down in southern Europe you’re likely to get a big variety of fresh fruit that somehow tastes better when you’re buying it in the country of origin. Or check out the local favourite vegetables in season.

I’m no weather reporter, but if the last two days are anything to go by, we could be in for a hot August, which will have us all reaching for the barbeques and planning our weekends enjoying the scorching summer sun. Whether this is a fun day out with the family, relaxing reading a book in the garden, or enjoying a couple of well earned drinks at the local pub, it’s important to be sensible.

Today, I received an email from Cancer Research UK who has recently launched their SunSmart campaign to raise awareness of skin cancer and provide guidance.

- Spend time in the shade between 11 and 3
- Make sure you never burn
- Aim to cover up with a t-shirt, hat and sunglasses
- Remember to take extra care with children
- Then use factor 15+ sunscreen

According to Macmillan Cancer research, skin cancer is the UK’s most common cancer in both men and women with more than 73,000 cases each year. The incidence of malignant melanoma, the most serious type of skin cancer, continues to increase with 8,100 new cases and 1,800 deaths each year.

Many cases could be prevented by taking precautions against the sun’s ultra-violet rays and further information can be found at the official SunSmart website.

According to The Times, Holiday insurance, which is sold by travel agents faces a regulatory clampdown after evidence that holidaymakers are being mis-sold insurance policies.

Apparently, a survey was undertaken in August, and only 35% of travel agents surveyed, asked medical questions, compared with 81% banks and insurance companies. More worryingly for consumers is that only 19% of the travel agents surveyed, explained what the policy covered and none outlined what it did not cover.

Shop around, compare policies and make sure that you are being covered for activities that you are going to take part in during your holiday - don’t necessary choose the cheapest, and check the excess amount that you would have to pay if you claimed.

I’ve yet to find a travel agency or operator offer cheaper travel insurance than direct with the travel insurance company. If interested, more information on the story can be found on The Times website.

Today, I received an email from Jackie Pearson, from North Wales, who asks me, should she take out travel insurance, for a 3-night weekend break to Barcelona? The answer is a definate yes, especially since the introduction of low cost airlines has meant that the number of travellers visiting abroad, that don’t take out adequate travel insurance is increasing.

Whilst the European Health Insurance Card (EHIC) will guarantee you receive free or discounted medical treatment within the ECC, it won’t pay for the stolen camera or iPod, and in my opinion you’re asking for trouble if you don’t take out insurance.

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Phew – the weather has been incredible today, not a cloud in the sky and beautiful sunshine, but at 91 F it was unbearable to work without any air conditioning, so I’ve decided to work a few hours in the evening whilst it’s cooler.

The latest rumour is that the heatwave has caused travel agents sales to drop. Reports suggest that there has been a slow down of trade in recent weeks and this has meant that many travel agents here are reducing the cost of package holidays to tempt people to go on a holiday abroad.

If you have grandparents, or elderly neighbours please take five minutes out of your day and call them – I was in the city centre today, and witnessed an elderly man collapse due to heat exhaustion.

The sun is at it’s hottest between 11am and 3pm so during this time try and keep in the shade, wear a hat, and carry a bottle of water around with you. The NHS Direct website has published an article and leaflet to help people keep healthy during the heatwave.

Weather forecasters are predicting that the temperature, tomorrow and Wednesday will be in the mid to high 90’s but the temperature won’t get any higher than the record of 101 F in Brogdale, Kent (south east England) on 10 August 2003.

Enjoy the Sun – but be safe!

According to a recent survey, millions of travellers are risking their health by not getting injections or taking anti malaria pills before they go abroad. The survey found that around three million travellers have visited tropical countries on holiday in the last five years without taking recommended vaccinations.

It is highly recommended that you check the health requirements for your destination before you travel and make sure that you take the appropriate precautions. It is important that you consult your doctor at least two months of your departure, for advice and to arrange immunisations.

Many travellers don’t take the necessary precautions because they are worried about large costs, but some immunisations are free under the NHS and for others there may be a charge. Some anti-malaria tablets are available from chemists without a prescription.

I’m not a Doctor, and this information is from my own experiences when travelling abroad, so please contact your local doctor and seek advice before you travel, and make sure your travels are safe and enjoyable.

Wahoo! The hot weather is finally here. I love warm weather – you can’t beat sat in a park, or in the garden with a cold drink taking in some sunrays. It’s not often that we get warm weather here in the North of England, so you have to make the most of it.

It annoys me though when you hear people complaining about the nice weather – with some people you can’t win, and these are probably the same people that complain when it’s cold and it rains.

Since we are having a heatwave I thought I would leave a some tips to ensure that you keep yourself and your family healthy during the warm weather.

- Wear a hat and cover up with loose clothing.
- Sunglasses with UV filters will protect your eyes.
- Protect children and babies from direct sunlight.
- Cover children and babies with hats and long sleeves and apply SPF 25 (or higher)
- Babies under 12 months should be kept out of the sun.
- Avoid strenuous activity during the hottest part of the day.
- Drink plenty of water to balance the loss of body fluid through perspiration.
- Reguarly check on any elderly relatives to make sure that they are well.

There’s nothing worse then sat on a bus or train sweating like a pig, so buy a hand-held fan, or sweatband, or better still a spray bottle of water which is a great way to keep cool. Have fun but make sure you wear plenty of high factor sun cream!

All travellers visiting Countries within the EEC should have a valid E111 form BEFORE travelling - this will ensure that if you were taken ill abroad you would be covered for free or discount healthcare. From January 2006 the E111 form will be replaced by the European Health Insurance Card (EHIC)

For more information please read our E111 advice page and ensure that if you are travelling over Christmas and New Year that you have a valid E111 form and/or European Health Insurance Card.

Please note that this does not replace travel insurance - you must ensure that adequate insurance is taken out before you travel.