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Staying Healthy While Traveling

, , Healthy Living, Lifestyle, Preventative Health

It always seems to be travel season down in sunny South Florida! Traveling is not only sometimes necessary for business, but a great way to vacation and see the great big world abroad. However, when most people travel, they neglect their health. While traveling we sometimes don’t exercise enough or eat properly, and don’t take proper precautions to avoid infectious diseases that can easily be avoided. Several things can be done to protect the health of travelers. This article is going to cover the top ways to stay healthy while traveling!

Avoid Jet Lag

Jet lag is a disruption of your body’s internal clock that results from quickly traveling into a different time zone. There are several factors that make jet lag worse such as early or late flights. Getting up earlier than normal or getting up late at night to catch a flight can impact your sleep cycle alone. But when it combines with jet lag, the problem becomes worse.

To combat the effects of jet lag, avoid caffeine or alcohol and drink plenty of water. Caffeine and alcohol will further disrupt your sleep cycle, especially since they’re dehydrating. Don’t eat any heavy or salty meals right before a flight, even the night before can impact your trip. Drinking water and staying hydrated will help maintain your energy level. It will also fight the symptoms of jet lag, such as fatigue, headache, and dizziness.

Make Healthy Food Choices

Packing your own snacks and/or making healthy food choices abroad is a great way to stay in your best condition when traveling. Protein bars, nuts, and granola are great to bring on trips – as long as your airline or destination allows them. They will not spoil and they provide vital nutrients for our wellness. Try to avoid fast food restaurants as much as possible, as those meals aren’t filled with the nutrients your body needs to stay healthy!

Protect Against Disease

Airports, airplanes, and hotels are ideal places for germs and infections to spread, and this can present a medical hazard. It is important to take steps to reduce the odds of getting sick while at an airport and on the airplane. Getting a flu shot and taking vitamins is a great way to boost the immune system. A healthy immune system is more likely to fight off infections and reduce the odds of disease. Using hand sanitizer is another great way to stay safe as well as staying hydrated.

Stay Fit

Staying fit while traveling can be a challenge. Many people find it difficult to keep up with their regular workout routine while they’re away from home. However, there are several ways to overcome this. Getting a universal gym membership is one method. Universal gym memberships have locations in most major cities. Travelers can also choose to stay at a hotel that has a gym on the premises. However, it is important that travelers call ahead to find out what equipment the gym has. A walk outdoors is another great option and a great way to see the sights!

It’s easy to stay healthy while traveling if you take the necessary precautions! Safe travels, everyone!

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Foods That Provide Hydration

, , , Environment, Health Basics, Healthy Living, Lifestyle

Living in Florida, hydration is very important! Adequate hydration is a key factor in your maintaining your overall health and well-being. Staying properly hydrated is essential for your body to regularly perform important functions such as: regulating your body temperature, heart rate, blood pressure, and metabolism. Although the consumption of water or other liquids on a daily basis is an essential part of staying hydrated, there are multiple foods that you can incorporate into your everyday routine to increase your water intake.

Eating the USDA recommended amount of fruits and vegetables on a daily basis will assist you in providing enough water intake for your body. The foods listed below have a high water content, and contain: fiber, vitamin C, electrolytes, potassium, magnesium, and numerous other essential nutrients. Sufficient nutrient intake can help prevent common medical ailments such as headache, fatigue, and dizziness.

Fruits and Their Water Content
Cucumbers : 96.7%
Watermelon: 91.5%
Oranges: 87%
Cantaloupe: 90.2%
Strawberries: 91.0%
Grapefruit: 90.5%
Tomatoes: 94.5%

Vegetables and Their Water Content
Broccoli: 90.7%
Cabbage: 95%
Sweet Peppers: 93.9%
Celery: 95.4
Spinach: 92%
Iceberg Lettuce: 95.6%
Radishes: 95.3%
Zucchini: 95%

By incorporating fruits and vegetables with a high water content into your diet, and regularly consuming water, you are helping your body to work better for you. If you feel thirsty, you are already in the process of becoming dehydrated. Including high water content foods into your meals is a straightforward way to keep the entire family properly hydrated and healthy. More information about the recommended serving of fruit and vegetables per day is available through the United States Department of Agriculture (USDA).

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How to Sleep Better at Night

, , Health Basics, Healthy Living, Lifestyle, Preventative Health

Sleep plays a vital role in your physical health, emotional well-being and overall quality of life. Yet medical reports show that one in three adults experience insomnia. Ongoing sleep deprivation impacts the way that our brains function and can even make us more at risk for certain chronic diseases. However, medical research has shown that there are numerous strategies that can greatly improve our sleep quality!

Exercise:
Daily exercise can help us sleep better. Researchers determined that adults who exercise for 30 minutes at least three to four times per week sleep on average, nearly 45 minutes to an hour longer than adults who do not exercise regularly. In addition to an improvement in sleep quality, people also feel more alert during the day. Although, it’s important not to exercise right before bed because this could actually keep you awake rather than helping you sleep!

Get on a schedule:
Going to bed and getting up at the same time every day can reinforce your body’s sleep-wake cycle and improve sleep quality. Erratic sleep schedules can leave you feeling groggy during the day since it impacts your body’s biological clock. Therefore, it’s important to maintain a consistent sleep pattern on workdays, weekends and holidays – no matter how badly you might want to sleep in!

Limit caffeine and alcohol intake:
Caffeine, a common stimulant in coffee, chocolate, sodas and tea, causes hyperactivity and sleeplessness. Try to avoid consuming caffeine after lunchtime. Additionally, health experts also claim that tyrosine-rich foods like fermented cheeses, avocados, some types of beer and red wine can worsen sleep quality. While some studies show that moderate alcohol might help you fall asleep, it actually contributes to sleep disturbances and frequent early awakening.

Manage stress:
Stress often contributes to insomnia by making it difficult fall asleep and stay asleep. The right amount of stress can help keep us alert and energetic during the day. Too much stress can make us anxious and tense, making it difficult to stop our racing minds when trying to fall asleep. It sends our brains into overdrive and can create a vicious cycle of insomnia. If you have a stressful job or find it difficult to turn off your mind at night, it may be beneficial to incorporate a stress management program into your daily routine.

Unplug:
Recent studies show just how much the white light from our smartphones, laptops, and televisions impact our sleep. Try to unplug and read a book instead an hour before you wish to fall asleep. This might take away some of your stress too!

Sleep is vital to our health – physical and mental! Get the rest your body needs by following our tips!

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How to Stay Healthy During Cold and Flu Season

, , Healthy Living, Preventative Health

Sickness can be difficult to avoid during the winter months, even in South Florida. Germs are easily passed from person to person and studies have shown that cold weather can weaken the immune system. The good news is that there are many ways you can protect your health during cold and flu season! Below is a list of tips that will be helpful this season:

Get a Flu Shot

One of the best things you can do in order to protect your health during the winter months is to get a flu shot. A flu shot can cut your risk of developing the flu by up to 70%.

Follow a Healthy Diet

A healthy diet helps support your immune system. If you have a strong immune system, then you are much less likely to develop the cold or flu! Vitamin C is one of the nutrients that helps support a healthy immune system. You can find vitamin C in green peppers, citrus fruits and broccoli.

Vitamin E is another one of the nutrients that supports a healthy immune system. You can find vitamin E in nuts, sunflower seeds and corn oils. Additionally, you should limit the amount of sugar you take in. Sugar has a tendency to suppress the immune system, as well as many other negative effects.

Wash Your Hands

Washing our hands frequently is one of the best practices in reducing the risk of getting sick. In order for you to kill bacteria and viruses on your hands, you will need to wash them in warm water for at least 20 seconds. You can keep hand sanitizer with you at all times just in case you do not have access to soap or water.

Get A Good Night’s Sleep

The importance of a good night’s sleep is often overlooked. However, it is one of the best things you can do to keep yourself healthy during cold and flu season. A lack of sleep can impair your immune system, which can put you at a greater risk for getting sick. Medical experts recommend getting seven to eight hours of sleep every night.

Exercise Regularly

Exercise helps reduce stress. Stress can impair immune system functioning. There have also been studies done to show that regular exercise can decrease one’s chances of getting the cold or flu.

Reduce your chances of catching a cold or the dreaded flu this season by following our tips! We aim to keep you healthy and in your best shape.

Flip Flops & Bow Ties Gala Weekend

News

The upcoming 2016 Gala Weekend will be held at the famous PGA National Resort & Spa just two weeks prior to the PGA Tour’s Honda Classic. This year’s event will honor our U.S. Veterans of the Armed Forces, with all proceeds going to our research collaboration with RAND Corporation and the National Association of Veteran Serving Organizations.

View more information on the North American Spine Foundation website here.

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