1 Go ginger
Studies show ginger root may reduce motion sickness. Avoid eating a heavy meal for at least two hours before travelling and lay off the dairy products, salad and fruit, which can be acidic. Eat dry snacks such as ginger biscuits or dry crackers.

2 Take supplements

Around 25 per cent of travellers will get diarrhoea, so if you are prone, try taking a probiotic supplement or sip a probiotic yogurt drink each day for three weeks before you travel.

3 Drink water

The air that you breathe on the plane is drier than normal, so it will increase your risk of dehydration, making jet lag worse. Drink at least 200ml for every hour you’re in the air.

4 Prevent deep vein thrombosis

Keeping yourself hydrated also reduces the risk of deep vein thrombosis (DVT). Eat oily fish or take an omega-3 fatty acid supplement for several weeks before travelling.

5 Avoid alcohol

Don’t use a few drinks as a nightcap on a long-haul flight. You’ll feel the effect of alcohol faster and you’re more likely to get a hangover.

6 Stock up on selenium

Studies show it can help prevent sun damage to skin cells. Brazil nuts are one of the richest sources of selenium – just four nuts provide more than the recommended daily amount.

7 Pile up on carbs
A carb-rich meal such as pasta will increase production of serotonin in the brain and make you sleep, helping you avoid jet lag. If you need to stay awake, choose a protein-rich meal such as a cheese omelette.

8 Stop prickly heat
Some people find that taking a supplement of quercetin, a natural antihistamine, helps prevent prickly heat by dulling the allergic reaction that causes it. Apples, broad beans, cherry tomatoes, green beans and peas are naturally rich in quercetin.