Prevention is better than cure. Watch out for symptoms and take remedial action ASAP!

a) Ailments from over-exposure

b) Common diseases

c) Cuts, bites and stings

a) Ailments from over-exposure

Sun – use sunscreens with SPF 20 and more to prevent sunburn. Avoid direct exposure to the sun as far as possible and keep yourself well hydrated to prevent sunstroke. Recognise the symptoms – fatigue, dizziness, high fever and severe headache – and treat immediately.

Snow – Prevent sunburn by using sun protection lotion with high SPF. Wear dark glasses to protect your eyes from the glare of the sun on snow. Prevent hypothermia by wearing multiple layers of clothes – wool, silk and synthetic fabrics provide excellent insulation. Rule No 1 – keep extremities well covered. A woollen cap reduces the loss of body heat through the head; equally important are a thick pair of gloves and warm woollen socks. Keep dry to avoid frostbite; change out of your damp/wet clothes/socks/gloves as soon as you can. Place your sleeping bag on a water proof sheet at night, as dampness leads to frostbite and hypothermia.

High altitude – Acclimatise before heading north! Watch out for mountain sickness – breathlessness, lethargy, dizziness and headaches. High altitude sickness can be treated only symptomatically, if that doesn’t help, then the best thing is to descend to lower altitudes.

The best way to prevent high altitude sickness is to acclimatize, ascend slowly, drink plenty of fluids, eat light meals and avoid cigarettes, alcohol and sedatives.

Motion sickness – Motion sickness is commonly experienced in boats, cars, trains and planes.Reduce the possibility by eating a light meal before a journey. If  prone to motion sickness, take anti nausea medication before the onset of the journey. The same medication will not help once you are already feeling sick.

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b) Common diseases

Diarrhoea – Avoid diarrhoea by being careful about what you eat and drink. Drink only bottled water; when not available, use water purification tablets. If doubtful about the source of water, stay with a hot cup of tea, coffee or aerated drinks. Always remember to brush your teeth with bottled or purified water.

Eat only freshly cooked food at a clean and well-patronised place. Do not eat uncooked salads and cut fruit – eat only fruit that you can peel. Do not eat food that has been left in the open or looks stale. In tropical countries, avoid meat and fish in the summer months.

Malaria - Endemic to South East and East Asia (Cambodia, China, Indonesia, South and North Korea, Laos, Myanmar, Malaysia, Philippines, Thailand, Vietnam) Indian Subcontinent and Africa. Spread by mosquito bite from infected female Anopheles mosquito, the infection passes into the blood stream and results in high fevers with severe rigors (shivers and chill). Sometimes, it can develop into Cerebral Malaria, often fatal if not treated in time.

Before you visit a malaria prone region ask your doctor to prescribe anti malaria tablets. Start taking them well before you arrive at your destination. Once there, be sure to cover your arms and legs; be liberal with the repellent, and in problem areas sleep under a mosquito net. Avoid camping/ resting near stagnant pools and ponds.

Viral fevers - Feed the cold and starve the fever! See a doctor if your fever lasts for more then two days. Take the prescribed medicines. Avoid close contact with people who have cold or other infections.

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c) Cuts, ticks and stings

Your first aid kit will come handy. If you cut or bruise yourself, wash the area well, apply antiseptic cream and cover with a bandage.

Avoid sharing bedding, clothes and combs to protect yourself from lice and bugs. If you are in a leech-infested area, wear boots and keep your arms and legs covered. In case a leech attaches itself to your body, do not try to pull it off. Instead use salt or a lighted cigarette to make it fall off.

Bee and wasp stings are usually more painful than serious. But some people may be allergic to bee stings – in such cases use antihistamines and see a doctor. Use calamine lotion or ice to cool the affected area.

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