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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 fi zzy drinks and gaseous food. Moderate your intake of alcohol, tea and coffee, and drink lots of water throughout the fl ight. 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 fi xed 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 a good night's sleep before your of relaxed days to adjust to new night and day cycles when you your eating and sleeping patterns before leaving home. HEALTHY TRAVEL TIPS 156 msafi ri 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? Malawi: join a small group on spectacular scenery, unparalleled hospitality and unique wildlife. Malawi, lying within the tropics at the southern end of the Great Rift Valley, is affectionately referred to as ' The warm heart of Africa'. Not only is the climate warm, but Malawians really are among the friendliest people you could hope to meet. HOW DO I GET THERE? All arrangements have been carefully planned. Participants can either join the group at Heathrow for an overnight fl ight to Lilongwe or meet at Lilongwe, Malawi. WHEN IS THE BEST TIME TO GO? Cycling takes place during the rainy season, an ideal time. During this time the temperature is moderate by African standards with rain at any time but often temperate and good for cycling around 21° C – 26° C. HOW FIT DO I NEED TO BE? Anyone in good health with a sense of adventure should be able to take part. There is moderate physical diffi culty involved, but as in much of Africa, rough roads, limited facilities and basic accommodation may require you to adjust your expectations. FOOD AND ACCOMMODATION? Accommodation will vary on route from en suite gazebos, lodges or tents. Most meals will be provided. For the full itinerary please go to www. projectafricanwilderness. org. WHAT ELSE IS THERE TO DO? For anyone staying on at the lake, there is a wide range of excursions available – you can hire a local dugout canoe, go snorkelling, surfboard or go horse riding. Costs are from around US$ 4 per event. WHY AM I DOING THIS? Project African Wilderness was set up to save the wildlife and habitats in Mwabvi, one of Malawi's nine National Parks. We need your help to protect it and reintroduce animals such as the black rhino, as well as train and employ local people in our conservation training centre. MONEY MATTERS There is a minimum sponsorship of £ 3,100 ( US$ 4,580): HEALTHY HOLIDAYS MWABVI CYCLE ORDEAL Mwabvi Cycle Ordeal 17- 26 April 2009 can become disrupted, leading to insomnia, loss of appetite and fatigue. Prepare your body clock by getting fl ight. Try to give yourself a couple arrive. On quick trips, try to adjust the cost for each person is around £ 1,750 ( US$ 2,586), all the balance will go to Project Africa Wilderness' work at Mwabvi. For those meeting in Malawi the cost is approx £ 2,600 ( US$ 3,841) please contact PAW on + 44 ( 0) 161 228 1689 or email gaynor. asquith@ projectafricanwilderness. org for more information. a 450km bike ride. The six- day cycle route will journey through