Tag Archives: health

How to Stay Healthy While Traveling

5 Tips to Stay Healthy While Traveling

Traveling is amazing! What’s not to love about discovering new places, meeting new people and trying new foods? But, traveling also means that your fitness, eating, and sleep habits are disrupted, which can affect your overall health. Assist America, our travel emergency assistance partner has tips for helping you stay healthy while traveling. 

  1. Adopt a Go-To Travel Exercise Routine.

To-Go Travel Routine

If you travel regularly, create an exercise routine that can easily be adapted to your environment and that you can commit to when you’re on-the-go. Your routine should be simple and short, with exercises you can do in a hotel room, a gym, a park, or even on a beach.

If you are a runner, make sure to pack your running gear with you. Running is a great way to discover a destination from a different angle.

If working out isn’t your thing, simply set aside 10 minutes in the morning to stretch before you start your day and another 5 minutes at night to wind down. It will help you relax and energize your body. 

  1. Choose Walking Over Cabs or Public Transportation.

Choose Walking

Whenever you can, choose to walk rather than hop in a cab, bus, or subway since walking is beneficial for your health. It helps improve circulation, sleep, and breathing. It also strengthens muscles, supports your joints, and can lead to weight loss. 

  1. Hydrate, Hydrate, Hydrate!

Hydrate, Hydrate, Hydrate

Reusable water bottles are your best travel ally. Once you get through airport security check points, fill up your bottle at a nearby water fountain and make sure you keep drinking water on the plane.

Once you’ve arrived at your destination, fill up before you leave your hotel room if it’s safe to drink the tap water at your destination. If it’s not, ask the hotel for unopened water bottles or buy some at a store nearby. And don’t forget to drink plenty of water at restaurants or even hanging out by the pool.

  1. Commit to One Healthy Meal a Day

One Healthy Meal a Day

While there’s nothing wrong with trying new foods and enjoying big meals, having several rich meals per day can be hard on your body.

If you’re staying at a rental or an apartment-hotel, take advantage of the kitchen by cooking simple meals depending on your schedule. If you’re going to be eating out a lot, opt for vegetarian dishes, choose grilled options over fried, try some fresh seafood, and look at the salad menu. 

  1. Sleep! 

Get Enough Sleep While Traveling

Changing time zones, walking all day, carrying suitcases, all of these can be harsh on your body and your energy. Just being away from your own bed can make it hard to fall asleep. Make sure to rest and to get plenty of sleep by blocking out the lights, reducing the noise, and turning your phone off.

 

If you incorporate these tips into your travel routine, we guarantee you will feel refreshed and full of energy to enjoy each of your trips to their fullest!

Nationally Sexually Transmitted Diseases (STDs) Month

National Sexually Transmitted Diseases (STDs) Month

It’s National Sexually Transmitted Diseases (STDs) Month, and cases of STDs are at an all time high. Have you been tested each year or talked to your doctor about your sexual health?

Talking Sexual Health with Your Doctor

 

Next time you visit your primary or well-woman doctor, take the time to give them a sexual history, which can help them know what STD tests to give you.

Talking to Your Doctor About STDs



You should be comfortable talking to your doctor about your sexual history. Find someone who treats you with respect, listens to your concerns, takes the time to answer your questions, and sets up the right screenings and preventive care.

Worried about what your doctor might ask you before you get tested for an STD? This list can help you be ready when they ask about your sexual history.

Prepare to Talk to Your Doctor About Sexual Health

 

Most STDs are curable, and all have some form of treatment to help alleviate symptoms, so getting tested is always good for your health. It will get you closer to the right treatment faster.

STD Treatment

 

The best ways to protect yourself from long-term, irreversible damage to your health from STDs is to get tested and start treatment or to get preventive care like the HPV vaccine.

Preventing STDs

 

If you’ve been diagnosed with an STD, you might be able to get treatment for your partner too at the same time, which is called expedited partner therapy.

STD Treatment for Your Partner

National Financial Wellness Month

National Financial Wellness Month

It’s National Financial Wellness Month, and we have tips about taking care of your finances, especially as they relate to health insurance.

Using Your FSA

If your health insurance features a flexible spending account (FSA), you could save on all kinds of health services and products.

Your FSA and the New Year

 

Health savings accounts (HSAs) are becoming more common, and if your plan has one, it could help you with your medical expenses and offset high deductibles. 

Saving with an HSA

 

You might not realize how much money you’re losing going to the emergency room when you should be going to urgent care. Know where to go and save.

Skipping the ER

 

You know you pay a premium for your health insurance, but do you understand all of your out-of-pocket costs, like deductibles, copays, and coinsurance? Make sense of what you pay.

Paying Out-of-Pocket Costs

 

Do you know what happens after you get care? Make sense of the claims process, how your doctor gets paid, and what you’ll owe.

Paying Healthcare Costs

 

Making financial plans for your future can help you be ready for retirement, Medicare, and medical emergencies. Be prepared.

Making Financial Plans

 

Financial wellness can impact other parts of your health too. These tips can help you track your spending, set goals, and more.

Recognizing Early Labor

Recognizing Early Labor

Early labor begins before you’ve finished 37 weeks of pregnancy, and babies born this early can have lifelong or life-threatening health problems.

What Happens

If you go into early labor, you will likely be given meds to delay or stop it. In some cases, it can be delayed long enough to transport you to a hospital that has a . You may also be given medications that can improve the baby’s health if they come early.

Warning Signs

  • Contractions – Your abdomen will tighten like a fist every 10 minutes or more.
  • Change in Vaginal Discharge – You might leak fluid or bleed from your vagina.
  • Pelvic Pressure – This might feel like your baby is pushing down.
  • Cramps – These might feel like your period or like abdominal cramps with or without diarrhea.
  • Backache – You might feel a low, full backache.

What to Do

Call your doctor or go to the hospital right away if you’re going into labor or have any of the warning signs. They may tell you to:

  • Come into the office or go to the hospital for a checkup
  • Stop what you’re doing and rest on your side for an hour
  • Drink 2 to 3 glasses of water or juice

If your symptoms get worse or do not go away after an hour, call your doctor back or go to the hospital. If the symptoms improve, relax for the rest of the day.

National Fresh Squeezed Juice Week

National Fresh Squeezed Juice Week

It’s National Fresh Squeezed Juice Week, and adding freshly squeezed juices to your diet can be a great way to get more vitamins and nutrients from fruits and veggies.

First up, Glowing Skin Green Juice sweetened by apple is great for staying hydrated.

Glowing Skin Green Juice

 

Make this Super Healthy Vegan Orange Julius at home for a healthy treat.

Super Healthy Vegan Orange Julius
Image and Recipe via Vegan Vigilante

 

This refreshing Anti-Inflammatory Juice will have you dreaming of warmer weather.

Fresh Anti-Inflammatory Juice

 

Beautiful pink Beet Ginger Detox Juice is perfect for sneaking more veggies into your kids’ diets.

http://www.theharvestkitchen.com/wp-content/uploads/2016/10/beet-juice-2-650x975.jpg
Image and Recipe via The Harvest Kitchen

 

Get your daily dose of Vitamin C with this green Fresh Kiwi-Grape Juice.

Fresh Kiwi-Grape Juice
Image and Recipe via Martha Stewart

 

Lighten up your lemon and feel like you’re at the spa with this Cleansing Cucumber Lemonade.

Cleansing Cucumber Lemonade

 

Help your immune system be prepared for winter colds with an extra dose of Vitamins A and C in Winter Vitamin-Boosting Juice.

Winter Vitamin Boosting Juice

Healthy Resolutions like Fitness

Vantage Point: Healthy Resolutions Without the Cost

What just happened? I blinked, and all of a sudden, it’s 2018! The holidays came and went, and now it’s time to go back to our normal routines. I’m personally excited for spring to get here. I’m over this cold.

As I go back to my routine, I think of what I’m going to do differently this year. It is very cliché, but I really do look back on my previous year and reflect on what I can improve on for 2018. We can improve in every aspect of our life: relationships, work, finances, and health.

We all try to set goals and keep them for the entire year. But sometimes we set unrealistic goals, or we just don’t try hard enough. The most common goal I hear is having a healthier lifestyle. We all have at least one unhealthy habit that we want to kick to the curb. As I get older, I realize it is not about looking good or having “rock hard” abs, it’s about being healthy and strong.

There are so many ways we can have an active lifestyle. Many people would join a gym to reach that goal, but what happens if you can’t afford a gym membership? And the older we get, the harder it is to do heavy lifting or the more dangerous it is to use a treadmill.

We are so lucky to have an organization like the Wellness Place in the Wenatchee Valley. Its mission is “[t]o improve and enhance the health and well-being of community members through programs and education; inspiring every person to live their best life now.” Their current programs include targeting and supporting cancer patients, Stay Active and Independent for Life (SAIL), and diabetes support services.

The SAIL program started in 2006 and focuses on balance and fitness for those 65 and older. Exercises that improve strength, balance, and fitness are the most important activities you can do to stay active and reduce your chance of falling as you age.

These classes are offered all over the greater Wenatchee area, and they’re no cost to the attendees. It is a great opportunity to kick off a healthier lifestyle for free. Learn more about the classes and when and where they take place and start your new year the right way.

Jessica Arroyo, born and raised in the Wenatchee Valley, is a Medicare community liaison for Health Alliance, serving Chelan, Douglas, Grant, and Okanogan counties in Washington. During her time off, she enjoys spending time with her husband and infant son.

Holiday Food Safety Tips

Holiday Food Safety Tips

Are you cooking for a crowd this holiday season? In honor of Food Service Safety Month, we can help you protect your guests with these helpful holiday food safety tips.

Keep hot food hot and cold food cold while serving guests with things like slow cookers and ice trays.

Put leftovers away after eating. Toss perishable foods that are left out for more than 2 hours.

Putting Away Leftovers

 

Make sure you’re cleaning produce properly before you start cooking.

Cleaning Before Cooking in the Holiday Season

Cleaning Before Eating

 

Do you know how to cook safely, like avoiding cross-contamination? Brush up for holiday meals.

Safe Holiday Food Prep

Preparing Your Food Safely

 

Cooking meats to the right internal temperature could be the difference between a happy holiday and a disaster.

Cooking Thoroughly During the Holiday Season

Hot Enough

 

Fight food waste in your leftovers this holiday season by storing food properly, using your freezer, and more.

Making the Most of Holiday Leftovers

Fight Food Waste

 

How long are all those leftovers and special ingredients good for? We can help.

When to Eat and When to Toss Holiday Leftovers

Decoding Expiration Dates