For most of us travel is an opportunity to take a break from our stressful lives. Apart from the psychological benefits of freedom from professional responsibilities and domestic routines, holidays are usually good for our bodies.

Whether you're adventurous culture vultures or horizontal holidaymakers who like to stretch out on a beach with a dozen good novels, the main health problems you're likely to have on holiday are those resulting from too much of a good thing.

Tired, aching muscles may be the price you pay for a strenuous bout of skiing, or footsore days spent exploring foreign cities. The burden of too many rich meals washed down with fine wines may cause indigestion and hangovers, while careless exposure to unrelenting sun can leave you with a delicately cooked surface.

The other holiday stress you may have is dealing with bugs you're not normally exposed to, causing diarrhoea. Although constipation is probably more likely on many European journeys, especially on a diet of white bread and little other fibre.

Another typical holiday hazard is the viral infection your stressed immune system has been managing to stave off, which strikes just as you sigh with relief at the opportunity to unwind.

Flu can ground you soon after stepping off the plane into the hot North African sun, especially if you're suddenly using air-conditioning. (The recycled air on planes doesn't provide the most healthy start to the vacation.)

Rather than load your system with pharmaceutical drugs, there are a number of homeopathic remedies which are quite safe, and free from unwelcome drug effects, such as narcotic antidiarrhoeal drugs - which may be rather too effective at plugging you up.

Ainsworths pharmacy (38 New Cavendish St, W1) assemble a plastic wallet containing 24 remedies which you can select yourself. Most homeopaths recommend that you don't pass your first aid kit through x-ray machines at the airport, in case the remedies are affected by the low level radiation.

Instructions for taking remedies; Strength and Dosage:

As a rule of thumb, for acute problems one dose of the 30 strength should be taken approximately every 4 hours, reducing and then discontinuing it as the symptoms subside. They can be taken much more frequently if the symptoms are severe as in food poisoning or severe burn.

Start taking the remedy which most closely corresponds to your symptoms about 12 hours before the flight and repeat it every 4 hours.

Aconite where the main problem if fear of death, especially if the anxiety has started as a result of some earlier bad experience.

Arsenicum where the fear is linked with a general anxiety about being out of control, often manifested as excessive concern over accomodation, food, hygiene and other health precautions. there is a need for constant reassurance.

Argentum Nitricum is more appropriate if the problem is experienced as claustrophobia, and the person is only comfortable on an aisle seat, in view of an exit. Diarrhoea from anxiety.

Travel sickness Take one of these every half hour 3-4 hours before starting on a long journey.

Cocculus. Pale, sweaty and dizzy. Nausea which is much worse from even the thought of food. Weak and desperately need to lie down. Sometimes there is a lot of saliva.

Tabaccum Nausea and vomiting which is worse for the slightest motion. Profuse cold sweat with headache and dizziness. As the name suggests, worse cigarette smoke and much better for fresh air.

Chamomilla for fractious and uncoperative children who won't settle unless they're carried or petted during a flight or long journey.

Belladonna is excellent for sun headaches, generally the first sign of heat exhaustion. The head is extremely hot with a headache worse from the slightest jarring of the body.

Glonoine for a more severe exhaustion going towards sunstroke, where the bursting headache comes in waves from the neck upwards, and the blood vessels pulsate. Drowsy and confused, with blurred vision. (NB Medical attention must be sought as sunstroke can be dangerous.)

You can buy a Burn cream from Nelsons homeopathic pharmacy for mild burns where the skin does not blister. Cold tea or plain yoghurt are soothing if nothing else is available.

Cantharis 30 is taken internally every half hour for severe burns which blister.

Apis is indicated for nasty red swellings or allergic reactions from bites or stings. (Shiny red puffy swellings like a bee-sting, which is what this remedy is made from.)

Ledum. The spots are more purplish and slow to heal. The skin goes cool, hard and numb around the bites.

apply Calendula talc to skin irritation in sweaty creases, or between the toes after every shower to prevent athlete's foot.

Urtica Urens for ~prickly heat~ or hives, with a red itchy rash sometimes scattered with tiny blisters comes out from sensitivity to the sun, or irritation from sweating. It looks just like a nettle-rash, which is what this remedy is made from.

Pulsatilla. Queasy, especially from too much fat. Wind, burbing, heartburn, and the food lying like a load in the stomach. When unwell, typically tearful and needs fresh air.

Lycopodium Belching, gas and bloating of the lower abdomen, esp in the afternoon. So full and distended cannot eat a full meal, but prefers small amounts. Can't bear the pressure of clothes on the waist. Worse sweets and flatulent foods like beans and cabbage.

Nux vomica is highly recommended by regular tipplers.

Queasy and very irritable. Stomach acid or upset by late nights and lots of stimulants; smoking, coffee, spicy foods and red meat. NB Drink a lot; esp in hot countries where dehydration is aggravated by the diuretic effect of alcohol. Take plenty of vitamin B supplements to help the liver regenerate.

Podophullum is an excellent remedy for profuse loose bowel movements which splatter all over the toilet bowel. For children or babies whose nappies overflow with a gurgling gush. Here it can be smelly, frothy or pale.

NB(Severe dehydration, with dry tongue, scanty urine and doughy skin is a medical emergency.) Pack some rehydration salts as well, if you're travelling with an infant.

Aloes.

Sudden severe urging to move the bowels. There is a feeling of insecurity in the anus, as if some diarrhoea might accidently escape. Eating or drinling seems to bring on the urging. The stools might have some mucous, or even a little blood.

Arsenicum is the main remedy for this. There may be vomiting at the same time as frequent watery stools which are usually painless to pass. They usually feel very cold, with marked thirst for very small quantites of water. Despite their prostration they may be restless with anxiety, and hate to be left alone.

(Gastritis from too much ice-cream or iced drinks in hot weather, or bad meat and shellfish. Lay off meat and fish, and stick to bland foods or plenty of yoghurt.)

Nux Vomica In spite of the desire to go, only a small amount is passed. Uncomfortable, bloated abdomen.

Nelson's also make a soothing pile ointment in case your constipation aggravates these.

Bryonia Dry, painful cough or chest infection. Sore throat with dull headache. Very irritable and frets about work, or wants to go back home.

Gelsemium is indicated where the person feels drowsy, dull and dizzy, with a woolly head and heavy, tired eyes. Weak, cold and achey muscles; shivery with chills and flushes up the back.

Lastly, don't forget that accidents and injuries that could happen anywhere. It's reassuring to include remedies for these in your first aid kit.

Arnica is the first remedy to take in any injury. Abrasions, cuts and wounds. Helps swelling to go down. Bruises after a fall, or a black eye. Also eases weary, aching or strained muscles.

Rhus tox helps mend sprains and strained ligaments.

Hypericum should be taken whenever something sharp has dug deeply beneath the skin, or parts with a rich nerve supply have been injured. It has anti-tetanic properties: take a dose straight away after a deep wound.

Symphytum is made from the herb bone-knit and should be taken three times daily for a fractures.

Aconite A good remedy for shock, especially if there is no real injury.

Calendula cream has antiseptic properties and should be used on any abrasion or cut to promote healing.

Homeopaths regard many of the immunizations recommended for travelling as unecessary, since you're not necessarily at any greater risk of infectious diseases like meningitis or typhoid than you would be at home. As we know from childhood jabs, vaccinations can also be potentially harmful especially to those with ongoing chronic health problems such as allergies.

What the local population may be vulnerable to is not necessarily the same as what we, as generally affluent, well-nourished westerners are vulnerable to. However, if you are planning to travel in particularly stressful circumstances please consult a specialist organisation such as MASTA for further advise.