Safe & Sand

Cloud Nine's resident medical expert and assistant medical director at BUPA, Dr Sneh Khemka MBChB, MRCphth, offers a few handy tips on making the most of a trip to the middle eastern paradise of Dubai.

When it comes to luxury holidays, you could do a lot worse than Dubai.With its heady mix of sun, sand and sea this popular destination has all the right ingredients for a 5-star break. One of seven United Arab Emirates on the coast of the Arabian Gulf, Dubai has become increasingly synonymous with quality holidays in recent years, and it's easy to see why. Swathes of white sand beaches, a myriad of out-door pursuits and a reputation for world-class shopping ensures that Dubai is often first choice when it comes to a pampered get away. But when you're on that well deserved vacation, remember to look after your health while you're at it. Here are some tips.

Stay safe in the sun

Even in the first few months of the year, Dubai gets pretty toasty - temperatures in the 20oC's are common. And at its hottest in July and August, temperatures regularly soar over 40oC. In weather like this, it's vital to protect yourself from the sun. Although some sunlight is important for keeping your vitamin D levels topped up, too much can:

• cause premature aging • damage your eyes • increase your risk developing skin cancer

If your skin burns and reddens, it's a clear sign that you've injured your skin. And it doesn't take hours in the sun to cause problems - some skin can burn in a matter of minutes. Follow this five point plan for staying safe in the sun.

1. Don't burn.You can't undo the damage caused by sunburn, but if you do burn moisturise your skin, stay out of the sun and drink plenty of water. 2. Stay in the shade between 11am and 3pm when the sun is strongest. 3.Wear factor15+ sunscreen. No sunscreen provides 100 percent protection, but you'll get over 90 percent protection from UVB rays with a sun protection factor (SPF) 15 sunscreen. Make sure that it also protects from UVA rays.These are labelled"broad spectrum". 4. Cover up. Choose loose-fitting materials with a close weave so the sun can't penetrate.Wear a wide-brimmed hat as this can halve the amount of sun that reaches your face. Use sunglasses with one of these labels: - the CE mark and British Standard (BS EN 1836:1997) - UV 400 - 100 percent UV protection 5. Protect children as their skin burns more easily.

Stay active

Getting half an hour's moderate exercise at least five times a week will help keep you healthy. Often, being away from home is a good chance to spend a bit more time thinking about how much exercise you take, and focussing on making a change for the better. While in Dubai, there are a host of outdoor pursuits on offer, including water skiing, diving or even sand-dune surfing! Pick something that keeps you active and you'll be burning off calories and helping your heart as well as having fun.

Shopping

While in Dubai, it will be hard to avoid that glitzy allure of the shopping mall, so it's best to prepared if you're going for a day's shopping. The best idea is to set yourself up for the day:

• Wear sensible clothing, especially shoes. Poor footwear (often for the sake of fashion) can not only make you feel miserable, but give you long-term back problems. • Eat a healthy breakfast before you set off. If you don't, you'll find yourself snacking on unhealthy foods throughout the day. Also try and find at least an hour to stop for lunch, which will also give you a chance to rest. • Make sure you keep water with you at all times. Sporadic access to drinking water in the shops mean that you are likely to get dehydrated, so keeping your own water is essential. • Remember that heavy bags can give you unexpected shoulder, muscle and back problems, so try and arrange to keep them stored somewhere rather than carrying them around all day. The car boot is often a good option. • Air-conditioning, which you will find everywhere, can help some conditions such as hay fever. However there are reports that those with arthritis and other joint problems can be adversely affected. If you are feeling a bit 'conditioned out', there is no harm is spending a little time outdoors in a more natural environment.

Dubai, as well as being a luxury destination, also has world class health facilities. In fact, it is becoming an international hub for 'health tourism'. Whatever your reason for travelling there, make sure to follow the steps outlined above to enjoy your trip to the full!