Unbelievably the end of the school year has arrived and with it comes the happy prospect of freedom, holidays and hopefully sunshine! Whether you intend to travel abroad, holiday closer to home or simply enjoy the sun in your own back garden here are some useful first aid tips for everyone.

Safe sunbathing

For those who wish to enjoy the sun and develop a tan with less risk of burning Beta-carotene is a very valuable nutrient. Beta carotene (a precursor to vitamin A) is an antioxidant well recognised for its ability to help protect the body from the harmful free radicals created specifically by U V rays on the skin. Beta-carotene is also a natural pigment and promotes a natural looking tan. Hence beta-carotene helps to reduce the risk of burning while increasing the level of tanning. Moreover because this nutrient helps the skin cope better when exposed to intense sunlight beta-carotene can be of use in the prevention and treatment of prickly heat. If holidaying abroad takes Beta-carotene for one week before travelling, while you are abroad and then for a few weeks when you return home to prolong the duration of your tan. If staying at home you can take Beta-carotene throughout the summer months so that whenever the sun does appear, you are ready for safe bathing.

Treating sunburn

Accidents do happen, even to those of us who endeavour to be careful in the sun. Most sunburns are first-degree burns, where the skin becomes red hot and tender and can be treated at home. Anything more serious such as swelling or blistering, fever, chill and sickness needs to be treated by a doctor.

When treating sunburn at home use Aloe Vera. This is a wonderful plant extract, which provides instant cooling and healing for any type of burn. If you have an aloe plant break off a single leaf and squeeze the leaf sap directly onto the burnt skin tissue. The same single leaf can be used repeatedly over a period of days or indeed weeks until healing is well under way. If you do not have an aloe plant or if you are travelling then use Aloe Vera gel as opposed to cream and make sure the gel contains a high concentration of aloe.

Prickly heat

Prickly heat can be a real holiday torture for those who are unfortunate enough to suffer from it. This condition arises because the skin is not able to cope with the intense sunlight to which it is being exposed and becomes sensitive to it. Heat, itch and inflammation of the skin results-to varying degrees depending on the level of sensitivity. Symptoms may be localised or widespread. Quercetin is a potent natural anti histamine and anti-inflammatory agent and as such can be very useful in treating the itch and inflammation of prickly heat should they arise.

Traveller's Tummy

Tummy upset, vomiting and diarrhoea are commonly suffered by those travelling abroad- pathogenic bacteria picked up in local tap water or under cooked food can be enough to turn your holiday on its head. Obviously if you develop symptoms which are either sudden, severe or both, you need to seek medical help.

Probiotics such as acidophilus can be very useful in both protecting against holiday tummy upsets and in treating it if it occurs. Probiotics ensure a healthy colony of good gut bacteria. These bacteria can help to control and destroy the harmful organisms that can give rise to holiday tummy. Taking them for 2 weeks before travelling and throughout your trip could well prevent you falling prey to this often-debilitating condition.

Echinacea is a herb that many will not be caught out without-least of all while on holiday. Echinacea will help fight infection whether it is a bowel infection causing diarrhoea, a chest infection causing cold or flu or a urinary tract infection causing cystitis.

Preventing insect bites

Many different insects bite, including ants, mosquitoes and ticks. Most bites are relatively harmless but can be a nuisance causing localised itching and redness.

Vitamin B1 (Thiamine) may help to prevent bites. Thiamine releases a sulphur type smell through the skin, which causes the insect to recognise you as a vegetable rather than a human. You and those around you do not pick up on the smell, but insects do and stay well away. Take thiamine for a week before travelling and while you are on holiday. If you are prone to bites at home take thiamine throughout the summer months.

In the event of you suffering from bites Quercetin is a potent natural antihistamine, which will get to work fast on the uncomfortable symptoms of itch and inflammation.

Hangovers and jet-lag

Holidays for many of us are a time for over indulging in both food and alcohol. This can play hard on our liver. Milk thistle is a great liver tonic, supporting the liver, regenerating injured liver cells and protecting the liver from harmful toxins. A daily dose of milk thistle while on holiday could make waking up all the easier.Co enzyme Q 10 is a supplement that helps us to create more energy in the body. It revitalises the body and provides a useful boost in energy levels. Co enzyme Q 10 could prove very useful in the treatment of jet lag and in this instance is best taken for a few days before and after travelling.