Where to sit, what to eat, and common mistakes to avoid.

For some, a flight is nothing more than being confined to one seat for an extended period of time. For others, that nightmare is only exemplified by the fact that they’re bound to feel nauseous and — if the motion sickness gets the best of them — may even actually throw up when the turbulence gets bad enough.

Air sickness is a common plague for many travelers, but luckily there are some things you can do to better equip yourself against this annoying side effect.

The first thing in battling air sickness is knowing what it is. This issue occurs when your inner ear detects movement that your eyes aren’t registering. This works in reverse, as well — if your eyes catch movement that your body doesn’t detect, say when you’re watching a particularly bumpy movie scene, you can become motion sick without even moving.

According to the University of Maryland Medical Center, this imbalance can cause a number of symptoms: cold sweats, pale skin, headaches, dizziness, nausea, increased salivation, fatigue, and vomiting. A 2015 study pulling data from genetics group 23andme in the Oxford Academic on Human Molecular Genetics shared that roughly one in three people suffer from car sickness, the causes of which are incredibly similar to air sickness.

It’s also been found that motion sickness is aggravated by anxiety and stress, meaning it doesn’t necessarily go away after your flight. But there are a few easy ways to avoid these side effects, or at least help kick them to the curb after they’ve already started.

Skip the Reading Session

While doctors recommend zoning in on a stable scene or horizon line when you’re experiencing motion sickness, reading isn’t going to improve your situation at all. What you’re doing is adding even more movement that could further mess with your inner equilibrium.

Pick Your Airplane Seat Carefully

The seats closer to the front of the airplane and directly on the plane wings are a little more stable than others, cutting down on the movement of your body during the flights. Just like on a bus, the further back you go, the bumpier it is.

Watch What You Eat Before Your Flight

The Aircraft Owners and Pilots Association recommends eating a light meal the night before and day of flying. Avoid taking in a lot of calories, and skip salty foods. Salty foods only aggravate dehydration, which also happens on flights where the air is drier (pro tip: drink lots of water). Also skip any greasy foods that would regularly upset your stomach.

Use the Air Vents to Your Advantage

Direct airflow can make a world of difference when you’re experiencing motion sickness symptoms in a confined space, such as an airplane seat. Look to the air vent above your seat to provide a bit of relief in times of nausea and distress.

Acupressure

Way back in 1995, there was a study published in the Aviation, Space, and Environmental Medicine journal sharing that performing acupressure on yourself can lessen your motion sickness. So, what is acupressure? The act of stimulating various pressure points on your body to better circulate the flow of energy throughout the body.

For motion sickness, try using your thumb to push into your wrist about two inches down from the crease of your wrist. Hold it down for a few minutes with varying pressures to find out what works best for you.

Give ‘Verbal Placebos’ a Try

A study in the Journal of Applied Psychology shared the effects of telling naval cadets in the Israel Defense Forces that they were unlikely to have seasickness and that if they did, it was unlikely to affect their work performance at all. At the end of the five-day experiment, there was less reported seasickness.

What you can do: Have someone close to you reassure you that you won’t suffer from motion sickness and start training yourself to worry less about it. Pick a mantra, something like “I can control my motion sickness,” to recite during particularly trying moments mid-flight.

Opt for Ginger Ale

Ginger is great for your digestive system. Once that beverage cart hits the cabin, ask for a can of ginger ale to sip. Avoid taking large gulps — you don’t want any air bubbles to add to your stomach discomfort. Hard ginger candies can also do wonders for an upset stomach.

Pack Some Dramamine

If all else fails, they do make medication to help curb motion sickness. Be careful, though: Some of these medications can cause severe drowsiness. But hey, sleeping through your flight is a great alternative to spending it in the cramped airplane bathroom.

Summer is here! With sunny skies and warm weather, it’s the perfect time to pack your bags and explore new places. Whether you’re jetting off to a far-flung destination or taking a road trip closer to home, capturing those travel memories is essential. Here’s a guide that will show you how to use your iPhone’s built-in Photos app to take your travel photography to the next level.

How to use iPhone Camera for passport size photos

If you are applying for a visa, you need passport size photos. While it is always recommended to visit a studio for a professional photo, you can also use an iPhone to do the same work in case of emergency.

• Get a friend, family member, or use a tripod to take a well-lit photo on your iPhone.
• Make sure nothing covers your face and switch your phone to Light Mode.
• Tap and hold on the subject in the photo to separate from the background.
• Copy and paste this image into a new note in Notes.
• In Notes, take a screenshot of the image and open it in Photos.
• Edit and crop the screenshot.
• Use the rectangular icon in the top right corner to choose your desired aspect ratio.
• Adjust the image to ensure you’re fully in frame.
• Hit Done, and your new ID photo is ready to upload.

How to use Live Stickers in photos

iPhone users can breathe life into their travel photos with Live Stickers.

• Open the Photos app and tap a photo to view it full screen.
• Touch and hold to trace around yourself, then tap “Add Sticker.”
• Choose animations or effects and share them in Messages, add them to other photos, or use them on social media.

Choose animations or effects and share them in Messages, add them to other photos, or use them on social media.

How to find image in Photos app

• iPhone users can quickly browse photos by location in the Places album.
• Select a location on the map to see all your photos taken there.
• They can also use Visual Look Up to identify landmarks, art, and plants while exploring a new city.
• Take a picture of what you want to identify and open it in Photos.
• Look for the Info button at the bottom (circle with an “i” inside).
• If information is available (for plants, pets, landmarks, etc.), a star symbol will appear.
• Tap the Info button, then “Look Up” at the top of the photo information to discover more.
• Visual Look Up works for videos too! Just pause a video on any frame and tap the Info button.

As the weather warms up and travel season kicks into high gear, thoughts about how you might optimize your diet this summer probably aren’t on your mind. Yet suffering from tummy troubles like constipation, feeling fatigued, or dealing with dehydration is sure to put a damper on any holiday plans.

For those wanting to feel their best on vacation, I’ve shared a few of my favorite strategies for troubleshooting common nutrition issues while traveling. From digestive issues to overindulgence, consider this your guide to enjoying your healthiest wanderlust season yet.

Issue #1: Constipation

One of the most common issues plaguing travelers — especially those traveling in Japan — is constipation. Thanks to a heavy intake of white rice and small portions of high-fiber fruits and vegetables, the typical Japan traveler’s diet does little to promote regular bowel movements. Add in low water intake and a disruption to your normal circadian rhythms and things can go from bad to worse.

My tips

• Prioritize fiber
  A lack of this key nutrient, found in plant-based foods like fruit, vegetables, whole grains, nuts, seeds and legumes is a major constipation culprit. With this in mind, constipation-prone travelers should aim to up their intake of these foods before and during travel to keep their digestion running smoothly. In addition to getting fiber through whole foods, fiber supplements like psyllium husk are known to be effective in alleviating constipation. When adding more fiber, be sure to up your intake slowly and drink extra fluids to prevent bloating, cramping or exacerbating your constipation.
• Focus on constipation-fighting fruit
  In addition to foods high in fiber, certain fruits have a reputation for acting as a natural bowl stimulant. These include kiwi, pears and prunes. The latter two fruits contain a natural sugar alcohol called sorbitol, which provides a mild laxative effect and can help soften stools and stimulate the digestive tract. You can find prunes, kiwi and pears – when in season — at Japanese grocery stores or produce stands.
• Move
  Physical activity, such as walking, helps digestion by increasing blood flow to the intestines. Spending long hours in the car, train or plane can prevent people from moving around much — so aim to stretch your legs and take a walk once you reach your destination.

Issue #2: Dehydration

Spending hours touring shrines and walking through cities can leave a person feeling parched. However, many people forget to drink enough water while traveling, as lugging around a water bottle can be cumbersome and constantly buying beverages gets expensive.

Forgoing enough fluid can have consequences, such as headaches and increased constipation. What’s more, research has shown that even mild dehydration can result in concentration difficulties, low mood and fatigue.

My tips

• Hydrate before you get thirsty
• Relying on your thirst mechanism to tell you when to drink isn’t ideal, since most people don’t feel thirsty until their body is already dehydrated. Instead, aim to drink consistently throughout the day, and up your intake on days it is hot outside and when you’rephysically active. In addition to fluids, you can also rely on water-rich foods like fruit and vegetables for extra hydration.

Issue #3: Overindulgence

My tips

• Avoid skipping meals
  Although it is fine to honor your inner hunger cues by having a lighter meal after overindulging; skipping meals, severely cutting back on your food intake or waiting too long to eat can backfire. This can leave travelers trapped in a restrict-and-binge cycle due to feelings of deprivation and ignored hunger cues. Instead, stick to a regular meal schedule and choose foods that feel nourishing and supportive rather than overly rich or heavy.
• Try the “pick one” strategy
  In the excitement of trying all of the fun and new foods available to you on vacation, it can feel as though you need to try everything at once. If this leads to overeating or digestion issues for you, then a different way to think of food choice involves what I call the “pick one” strategy. Instead of having numerous rich foods at your meal, pick one food or drink to have at your meal that you are most excited about. For some, this might look like a beautiful dessert, for others, perhaps it’s a glass of their favorite alcoholic drink. Focusing on enjoying what you want the most can provide some balance and still allow you to savor something fun. While this may not be a good strategy for everyone or every meal, many patients tell me that this helps them enjoy their food even more as they’ve made a conscious, guilt-free decision to enjoy eating something special.

Issue #4: Lack of healthy options

Perhaps you have a good handle on balance when it comes to your food. While you like to enjoy fun or exciting new foods, you also enjoy adding fresh, in-season produce or your favorite nutrient-dense foods to keep you feeling good. Yet a comment I hear from many of my patients is that it can be hard to find healthy food when traveling in Japan. In a sea of convenience stores and street food vendors, many don’t know where to turn for something more nutritious.

My tips

• Explore healthy options at the Japanese convenience store
  From salads to fresh fruit, you might be surprised at how many nutritious foods are available at konbini (Japanese convenience stores).
• Visit your local grocery store
  While some people get excited to visit souvenir or other shops on holiday, I admit that I love a trip to a local grocery store wherever I’m vacationing. I enjoy seeing regional specialties and seasonal produce, in addition to picking up nutritious food and snacks to supplement all of our meals out. Depending on where you are traveling, you may also find fresh, nutrient-dense foods in local food markets or farmer’s stands.

With a little planning and the aforementioned tips, traveling to or throughout Japan this season can support your health while allowing you to explore the best of Japanese cuisine.

To all those traveling in Japan, safe travels and happy eating!

Europe is a dream destination of almost every traveller soul. The diverse island destinations offer something for all, from stunning beaches and historical buildings to colourful cultures and pretty landscapes.

If you are looking for beach escapes in Europe then you can take help from MakeMyTrip which offers instant support, answering your call within 15 seconds no matter where you are in the world.

On this note, let’s have a look at 5 European islands that are must-visit spots for any traveller.

Santorini, Greece: Santorini in Greece needs no introduction. The Greek paradise is noted for its gorgeous sunsets and striking blue-and-white architecture. It is a jewel of the Aegean Sea offering dramatic views from its cliff top hamlets, such as Oia and Fira. Visitors can explore ancient ruins like Akrotiri, a Minoan Bronze Age settlement buried by volcanic ash, or relax on its distinctive black and red sand beaches.

Amalfi Coast, Italy: A coastal European gem, Amalfi Coast in Italy is all about charming islands. Capri here is accessible by ferry and is known for its natural beauty, Blue Grotto and dramatic cliffs. The island’s picturesque towns, such as Anacapri and Capri Town, offer elegant boutiques, exquisite dining, and breathtaking views of the Mediterranean. The Amalfi Coast itself is dotted with villages like Positano and Amalfi.

Madeira, Portugal: Also known as the “Island of Eternal Spring,” Madeira is a volcanic island noted for its pretty landscapes. Located off the northwest coast of Africa, this Portuguese island is famous for its dramatic cliffs, lush forests, and beautiful levadas (irrigation channels) that offer scenic hiking trails. Funchal, the island’s capital, boasts a vibrant market, botanical gardens, and a charming old town.

Malta: Malta in the central Mediterranean is renowned for its rich history and stunning landscapes. The island boasts historical sites like the ancient city of Mdina and the megalithic temples of Hal Saflieni Hypogeum, a UNESCO World Heritage Site. Malta’s coastline offers beautiful beaches, crystal-clear waters, and charming fishing villages.

Corsica, France: Corsica, located in the Mediterranean Sea, is known for its rugged mountains, beautiful beaches, and unique blend of French and Italian cultures. The island’s dramatic coastline features picturesque bays and clear turquoise waters, perfect for swimming and water sports. Inland, the GR20 hiking trail offers some of Europe’s most challenging and rewarding treks through Corsica’s mountainous terrain.