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.
- Adopt a Go-To Travel Exercise 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.
- Choose Walking Over Cabs or Public Transportation.
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.
- 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.
- Commit to 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.
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!
November is Pancreatic Cancer Awareness Month, and we’re helping you learn more all week. Test your knowledge and get the facts.
Your pancreas is a gland in your abdomen that helps with digestion and blood sugar regulation. Know your pancreas.
Signs of pancreatic cancer include abdominal or mid-back pain, weight loss and loss of appetite, nausea, jaundice, and a new onset of diabetes.
Your risk of pancreatic cancer is based on your family history, diet, race, gender, age, and smoking and can go up if you have obesity, diabetes, or chronic pancreatitis. Are you at risk?
Take the pledge to demand better for pancreatic cancer patients and go purple to raise awareness.
Spread the word, host a purple party, talk to your elected officials, register for PurpleStride, and more to make a difference.
It’s National Mediterranean Diet Month, and research has proven that it’s great for not just weight loss but also your heart and brain.
Get started by focusing on fruits, veggies, whole grains, fish, and healthy fats.
Image via Health..com
A hearty side to try the Mediterranean Diet is Mediterranean Barley with Chickpeas.
Whip up tasty Lemon Chickpea and Tuna Salad for a light lunch.
Make these Greek-Style Turkey Burgers with Yogurt Sauce and skip the beef.
Image and Recipe via The Iron You
This simple Baked Salmon with Dill is a showstopper for parties or any day of the week.
Image and Recipe via My Fitness Pal
One-Pot Lemon Pasta with Greens and Sun-Dried Tomatoes is quick and delicious.
Make Baked Cod with Chickpeas for a heart-healthy and hearty dinner any night.
Image and Recipe via Clean Eating Mag
It’s Testicular Cancer Awareness Month, which is the leading cancer in men ages 15 to 44.
1 out of 270 men will be diagnosed with testicular cancer. It can develop fast and double in size in just 10 to 30 days.
When detected early, it has a survival rate of over 95%. Regular self-exams are the best way to find it early.
Testicular cancer can elevate your hormones, causing tenderness in your chest. Learn other signs.
Back pain and significant weight loss are some of the signs and symptoms of advanced testicular cancer. See your doctor quickly.
If you’re diagnosed with testicular cancer, there are questions you should ask to find out what comes next.
Treatment for testicular cancer is much like other cancers. It can include surgery, chemotherapy, and radiation.
Last week was Healthy Weight Week. If you’re already at a healthy weight, maintaining a healthy lifestyle is key as you age.
Maintaining a healthy weight can reduce your risk of many health problems, including some cancers.
Many experts believe eating a healthy diet is the biggest part of the battle to lose weight.
It’s important to lose weight in a healthy way, not by starving yourself.
Even moderate exercise can have great health benefits. Getting active is the other half of weight loss.
Reduce your kids’ risk of heart disease, asthma, diabetes, and more with these tips.
Don’t feel like you can do it? These people are living proof that it’s possible.
The holidays are supposed to be a time for family gatherings, parties, traveling, and opportunities to laugh and relax with the ones you love. For some, though, the holidays have different associations, like stress, anxiety, and isolation.
Caregivers can often feel stressed during the holiday season. While others are enjoying this time of year, caregivers may feel isolated as they focus on the care of a loved one. Caregivers selflessly provide around-the-clock, unpaid care to seniors and people with disabilities. They are tasked with accompanying their loved one to medical appointments, managing their medications, and handling their financial affairs, all while balancing their own obligations.
Caregivers also often overlook their own mental, emotional, and physical health. As a result, they can feel a sense of isolation, like they’re alone on an island. This feeling is called caregiver fatigue.
Mitchell Forrest, a social worker at Central Illinois Agency on Aging in Peoria, provided insight into caregiver fatigue. “Caregivers who feel a sense of hopelessness, are socially withdrawn, not sleeping, and experiencing illness and weight loss, may be suffering from caregiver fatigue and should seek out supports to help them manage their stress,” he said.
If left untreated, caregiver fatigue can take such a physical and mental toll that they can no longer care for their loved one.
But caregivers can find a network of encouragement through support groups. National organizations, like the Alzheimer’s Association, offer local support groups for caregivers of people with different diagnoses.
Respite services can be another vital resource. For a fee, nursing homes and adult day services offer a safe, supportive environment where the loved one will be in trusted hands for a few hours or longer, so the caregiver can rest. In-home personal aides can also provide additional assistance to the caregiver.
While no resource is a remedy for the anxiety of caring for a sick loved one, caregivers should know that they are not alone. Talking to someone is invaluable, and there are many counselors who specialize in the needs of caregivers.
Area Agencies on Aging offer resources and referrals to support seniors, people with disabilities, and their caregivers. If you feel alone on the island, send a signal and help will find you.
Chris Maxeiner is a community liaison with Health Alliance. His background is in the fields of healthcare and government programs. His favorite superhero is Batman, and he is an avid Chicago sports fan (Bears, Bulls, Blackhawks, and White Sox).