BE PREPARED Get a good night's sleep before you travel, eat a light meal and take some gentle exercise before arriving at the terminal. DRESS DOWN Wear loose, comfortable clothing and shoes that are not too restrictive. HYDRATE On longer journeys low cabin humidity can cause dry eyes, nose and throat. Drink plenty of water and fruit juice ( keep alcohol, tea and coffee to a minimum as these can lead to dehydration). If possible, remove contact lenses and apply skin moisturiser and lip balm. UNDER PRESSURE? Occasionally your ears may feel blocked during take- off and landing. To help ease pressure, try sucking a sweet or yawning. KEEP MOVING! Keep your circulation going by standing up and walking in the aisle when possible. By carrying out some simple stretching exercises in your seat every few hours you will feel much fresher on arrival. Flex different muscles in your feet, legs, arms, shoulders and neck. Sluggish circulation causes tiredness, muscle cramps and water retention ( the cause of swollen feet). It can also result in blood clots, which can be dangerous if they move to a vital organ. EAT RIGHT Eat a light, well- balanced meal before you travel and a smaller helping than usual on the aircraft. Avoid too much salt, sugar and dairy products – and also try to steer clear of fizzy drinks and gaseous food. Moderate your intake of alcohol, tea and coffee, and drink lots of water throughout the flight. Eating and drinking in excess, or consuming the wrong kinds of food, can lead to indigestion and uncomfortable bloating. STAY FOCUSED If you are prone to motion sickness during take- off, landing or in the event of turbulence, focus on a fixed object. Some people believe that applying pressure to your earlobes can reduce nausea. WATCH YOUR BODY CLOCK When travelling across time zones your body's sleep rhythms can become disrupted, leading to insomnia, loss of appetite and fatigue. Prepare your body clock by getting a good night's sleep before your flight. Try to give yourself a couple of relaxed days to adjust to new night and day cycles when you arrive. On quick trips, try to adjust your eating and sleeping patterns before leaving home. HEALTHY TRAVEL TIPS 178 msafiri TRAVEL INFORMATION Eight ways to help you reach your destination feeling fresh, relaxed and rejuvenated 1 2 3 5 4 6 7 8 WHERE'S THE ACTION? The small town of Yangshuo – fast becoming the adventure capital of southern China – is nestles beside the Li River ( famed for its cormorant fishermen) amid a fairy- tale landscape of limestone hills, rice paddies and fish ponds. HOW DO I GET THERE? Fly to Hong Kong or Guangzhou with Kenya Airways, then take an overnight train or bus. Or you could catch an internal flight to Guilin, which is just 65km south of Yangshuo. WHEN IS THE BEST TIME TO GO? Straddling the Tropic of Cancer, southern China's climate is generally warm and humid. Autumn is an ideal time to visit, with cool nights and daytime temperatures ranging from 15– 26oC. HOW FIT DO I NEED TO BE? Only moderate fitness is required, since most of the cycling is on level country roads. Based in Yangshuo, Bike Asia ( www. bikeasia. com) offers short cycling packages from between one and seven days. As well as modern mountain bikes they provide helmets, bike locks and maps. They can also arrange guided trips or set you up with a GPS loaded with your chosen route. Bike hire costs 50 CNY per day. FOOD AND ACCOMMODATION? Yangshuo has some excellent restaurants and cafés, plus a wide range of hotels and guesthouses to suit most budgets. WHAT ELSE IS THERE TO DO? Try some of China's finest rock climbing, plus caving, hiking, kayaking and river cruises. HEAlthy holidays WILLIAM GRAY POWER TO THE PEDAL Cycling in South China Small town of Yangshuo Right: Cormorant

Hotel LobbyHotel Promenade & Waterhole Snack BarThe Big Five Restaurant & Bar PO Box 18187 - 00500, Mombasa Road, Nairobi, Kenya • Tel: + 254 20 3901000 • Email: info@ ole- serenihotel. com • www. ole- serenihotel. com NAIROBI'S NEWEST ATTRACTION S et to open at the end of the year, Ole- Sereni Hotel is the perfect answer for those who want the best of both worlds. As ' The City Hotel by the Game Park', Ole- Sereni combines all the best features of a modern city hotel and a traditional wildlife lodge. With its unique location bordering the Nairobi National Park, it offers guests a chance to view game at close range only 10 minutes after leaving the airport. Taking its name from the Maasai words for the area ' place of tranquility', Ole- Sereni has a total of 134 tastefully furnished rooms ranging from standard rooms to state suites. All rooms are air conditioned with direct dial telephone, cabled high speed internet, private bath/ shower, minibar, safe, tea/ coffee making facilities, satellite TV and hairdryer. To complete the picture, the fully equipped Uzima Health & Fitness Center set on 3 floors has an outdoor heated swimming pool, gym, sauna, steam room, aerobics, massage, and hairdressing & barber shop. Wining and dining in style For an evening to remember, make your way to the Eagles' Grill & Bar with its own Club Bar and evening entertainment and spectacular views of the park and the city skyline. The main restaurant, The Big Five, has an ' open show' kitchen offering five types of cuisine: Chinese, Indian, Italian, Mongolian and International Grills. Conferences and special events The hotel has a wide choice of conference and banqueting facilities to meet every kind of occasion or event, ranging from large conference rooms to medium sized meeting rooms to boardrooms. The main conference centre has a total capacity of 500 people, but can be divided into as many as five separate rooms. Great choice of rooms • 28 Standard Rooms • 60 Superior Rooms • 12 Deluxe Rooms with French balcony • 24 Club Rooms • 6 Junior suites • 2 Executive Suites each with a Jacuzzi on the veranda overlooking the park