Millions of British holidaymakers jet off every year to foreign resorts eager to soak up some sun, sea and sand.

But for many the trip abroad can see holidaymakers spending more time indoors due to a range of travel

ailments, the most common of which are jet lag, upset stomachs and travel sickness.

In recent years tourists have become wise to the horrors of holiday tummy, sea sickness and sunstroke and often pre-pack a first aid kit of assorted pills, potions and plasters in a bid to cope with any holiday crisis.

Yet with a little help from vitamins, minerals and other natural supplements, holiday ailments need never arise in the first place.

A new book, The Guide To Vitamins, Minerals And Supplements, claim holistic remedies could be answer for holidaymakers wanting to issue a preventative strike against illness abroad.

TRAVEL SICKNESS

Many of us have experienced dizziness and nausea when travelling by road, air or sea.

And although the symptoms are usually short-lived, they are unpleasant while they last. Conventional drugs to treat the problem can be effective, but they often have nasty side effects such as drowsiness or blurred vision.

According to Dr Ann Walker, senior lecturer in human nutrition at Reading University and a chief consultant for the book, ginger is excellent at preventing and treating travel sickness.

It takes effect immediately and has no known side effects."You can now buy ginger capsules, but in a panic situation, you can use anything that comes to hand, like ginger wine or crystallised ginger," she says.

JET LAG

Feeling queasy during your journey isn't the only downside of long distance travel.

Anyone who has taken a flight to another time zone will be familiar with the fatigue and wakeful nights caused by jet lag, when the body's natural rhythms fail to synchronise with actual time. Our sleep cycles are normally

regulated by the pineal gland,

which secretes a chemical called

melatonin, but when we enter a

different time zone, this secretion process is disrupted.

You don't have to resign yourself to a nocturnal existence though.

Chinese ginseng is a good general tonic for tiredness, while other herbal remedies can also help re-establish sleep patterns. Numerous studies have found that valerian is a useful sleep aid, especially when combined with other sedating herbs such as chamomile, kava and passionflower.

STOMACH UPSET

If getting over the journey wasn't bad enough, there's the added threat of Spanish tummy once you reach your destination - and it's not just restricted to Spain.

Consuming contaminated food or water abroad can wreak havoc with our sensitive British stomachs, causing cramps and diarrhoea.

So in countries where the water supply is less than pristine, you should avoid water, ice, fruit, salad and any other raw foods washed in the local water. But if you do fall prey to the demon bug, there are steps you can take. Orthodox drugs can be very effective at stopping diarrhoea, but there are also several natural remedies.

According to Dr Walker, these can help to re-establish a regular habit as well as providing short term relief."

If you haven't got anything else, take a high dose of garlic with yoghurt - any yoghurt will do, but bio-yoghurt is best," she says.

(The Guide to Vitamins, Minerals and Supplements is published by Readers' Digest priced £24.99.)

Rhianon Howells