It’s Winter – Get Ready For Some BEACHTIME!
By Dr. Margaret Lewin – Medical Director, Cinergy Health (www.cinergyhealth.com)
As the weather gets colder, the snow shovel’s at the front door, you can’t find warm enough gloves, and the car’s heater takes forever to warm up, your vacation thoughts just might be going south to some sun and surf. The following are a few tips for enjoying some healthy B.E.A.C.H.T.I.M.E.!
Be sure to use sunscreen whenever you’re outdoors and cover up during the sunniest part of the day. Not only is sun exposure a risk for skin cancers in the long term, but it’s a major cause of pre-mature wrinkling in the shorter term. (Just take a look at the unprotected middle-aged faces sharing the sun with you –they’re probably at least 10 years younger than you’d predict by looking at their skin.)
Eat healthily. One of the great attractions of travel is eating all those wonderful new foods, tastefully prepared by someone other than yourself. You really can eat healthily without feeling deprived by following a few simple rules.
· Eat slowly – it takes at least 20 minutes to ‘feel full’, so you’ll eat less and enjoy it more if you just slow down
· Skip the bread (or share a piece)
· Order a great salad as an appetizer – dressing on the side
· Choose any fabulous main course (as long as it’s not fried) – sauce on the side
· Share your dessert – or order some wonderful tropical fruit
· Order wine by the glass so you and your companion won’t feel compelled to finish the bottle
Always wash your hands carefully before eating and before touching your face. There is only one way to catch a cold or the flu: by getting the virus directly from an ill person’s sneezing or coughing directly at you, or by his coughing into his hand then touching a doorknob or banister which you yourself touch, picking up the virus. Once you touch your face or food with that hand, you’re well on your way to spending part of your long-awaited vacation huddled under the covers alone except for some aspirin and a cup of lukewarm chicken soup.
Check the weather reports for your destination, so that you take proper layers of clothing in case of inclement weather.
Have all your medications in your carry-on luggage to prevent missing doses if there are unexpected delays or your checked luggage gets lost.
Take with you a list of all your medications (and their doses) and any allergies; and put the list - together with your doctor’s business card - in your wallet… just in case.
Inspect your health insurance policy before you leave, making sure that you’re covered during your trip. If not, take a look at such internet sites as http://www.insuremytrip.com/ to find inexpensive travel health and accident coverage.
Make sure to get your flu shot(s) at least two weeks before your travel, so it has time to rev up your immune system for your trip.
Expect delays during your travel, and take healthy snacks with you so you’re not dependent on the unhealthy (and expensive) fast foods available when winter weather slows air and ground traffic.
So enjoy the sun, enjoy the water, enjoy the food, and have a wonderful, healthy T.I.M.E. at the B.E.A.C.H.!It’s Winter – Time to think about that SNOWBOARD!
By Dr. Margaret Lewin – Medical Director, Cinergy Health (www.cinergyhealth.com)
With all the inconveniences of winter (driving and walking on rain and ice-slicked roads, dressing in clumsy layers so you’re not too cold outside and not too warm inside, feeling weighed down by the gray skies) , your thoughts just might be going farther north – where the cold and the snow can be enjoyed on the slopes! The following are a few tips for enjoying some healthy time on that S.N.O.W.B.O.A.R.D.!
Stay away from sick people – at least 3 to 6 feet, when possible. If the passenger next to you on the plane is coughing and sneezing, and you can’t change seats, offer him a packet of tissues and turn the air vent toward him.
Never go outside without wearing a good sunscreen. The combination of high altitude and reflected light from the snow expose you to significant damaging UVA and UVB rays. Not only is sun exposure a risk for skin cancers, but it’s also a major cause of pre-mature wrinkling. (Just look at the skin of the year-long ‘ski bums’ around you – they’re probably at least 10 years younger than you’d predict by looking at the lines and crevices on their faces!)
Obtain your flu shot(s) at least two weeks before your travel, so you have time to rev up your immune system for your trip.
Wash your hands scrupulously before touching your face or eating. There are only two ways to catch a cold or the flu: by getting the virus from an ill person’s sneezing or coughing directly at you, or by his coughing into his hand and then touching a doorknob or banister which you yourself touch – picking up the virus. Once you touch your face or food with that contaminated hand, you’re well on your way to spending part of your well-deserved vacation huddled under the covers alone except for some aspirin and a cup of lukewarm chicken soup… looking wistfully out the window at the happy, healthy skiers.
Be sure to get enough sleep and fluids. Winter vacations can be physically exhausting, and your system needs enough rest for you to enjoy the next day’s activities. You also need plenty of fluids to compensate for the dry, cold air outside and the warm dry air in front of the fireplace.
Over-the-counter vitamin D (at least 800IU daily) is thought to offer some protection against colds and the flu. (You also need vitamin D for good bone health, and it may even offer some protection against the eventual development of heart disease and dementia.)
Allow plenty of time to get in shape before your trip, concentrating on exercises which protect your knees, hips and balance.
Remember to check your health insurance when you schedule your vacation. Make sure that you’re generously covered for medical evacuation… just in case. If your policy isn’t adequate, take a look at such internet sites as http://www.insuremytrip.com/ to find inexpensive travel health and accident coverage.
Don’t forget to eat healthily just because you’re on vacation. You will have burned up about 400 calories every hour you’ve skied, giving you the chance to sneak in some extra calories during the day. Aim for light, healthy snacks (such as fruit or trail mix) – remembering that you don’t ski your best on a very full stomach. You really can eat your evening meal healthily without feeling deprived by following a few simple rules.
· Eat slowly – it takes at least 20 minutes to ‘feel full’, so you’ll eat less and enjoy it more if you just slow down.
· Skip the bread (or share a piece)
· Order a great salad as an appetizer – dressing on the side
· Choose any fabulous main course (as long as it’s not fried) – sauce on the side
· Share your dessert
· Order wine by the glass so you and your companion won’t feel compelled to finish the bottle.
So enjoy the sun, enjoy the slopes, enjoy the food, and have a wonderful, healthy time on that S.N.O.W.B.O.A.R.D.!
-Courtesy of Cinergy Health
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