Staying Healthy on Summer Getaways

HealthySummerJacquie Eubanks RN BSN

Travel enthusiasts know that Memorial Day weekend heralds the beginning of summer, which means vacation planning is on the horizon. Research shows the top three motivators for taking a summer vacation include spending time with family and friends, relaxing and rejuvenating, and taking a break from every day responsibilities. Other reasons include romantic getaways, family reunions, and celebrations, such as weddings, anniversaries, and graduations. Boomers, who are more likely to take a cruise, stay in a hotel, or visit with family or friends, cite fulfilling their bucket list as a top travel motivator. Millennials, who are likely to choose experiences over destinations, are more open to adventure travel or road trips, and prefer staying in a bed and breakfast or renting a private home or apartment.

While any reason may be a good reason for a getaway, it pays to eat well, get sufficient sleep and stay physically active while traveling to avoid what some term “leisure sickness.” Frequent business travelers know that food-borne illness, sleep interruption, and lack of exercise, as well as unhealthy eating and drinking, are common side effects of being on the road. Ideally, we should return from vacation feeling healthy, relaxed and invigorated. However, it’s not unusual for aches, pains, fatigue, and flu-like symptoms to occur a few days into the trip. While some blame illness on unhealthy cabin air on flights or exposure to a virus, it may actually be the result of overstressed lifestyles. Constant stress results in high adrenalin levels that don’t automatically reset when our vacation begins. Energy imbalances can leave the immune system temporarily weakened, resulting in a vulnerability to aches, pains, fatigue and infections.

Proper hand hygiene is one of the best ways to remove germs and bacteria to avoid getting sick. Regular handwashing prevents illness and the spread of infections to others. The CDC recommends five specific and effective handwashing steps; wet hands under running water, lather front back and between fingers, scrub for a least 20 seconds, rinse well and dry. If soap and water are unavailable, use hand sanitizer that contains a minimum of 60% alcohol. While hand sanitizer won’t eliminate all types of germs, it can quickly reduce their number. When using hand sanitizer, rub the product over all surfaces of the hands and fingers until dry.

Staying on a healthy track is more challenging when traveling. These stay well travel tips may help:

Tack on a day or two to acclimate: Taking a day off before a trip helps one to relax and ease into vacation mode, while an extra day after the trip gives one time to gradually ramp back up for daily life.

De-stress in advance of travel: Traveling in general can be stressful and subject one to jet lag and dehydration, as well as increased risk of illness. Be sure not to miss your workouts when you are looking forward to a vacation, as exercise helps the body to de-stress before the trip begins.

Maintain some heathy eating habits: If you’ll have access to a kitchen, make your first stop the grocery store and stock up on healthy breakfast options, such as fruit, yogurt, oatmeal, eggs, or cut up vegetables and hummus. When dining out, opt for protein, high fiber salads and extra veggies. Considering carrying healthy snacks such as nuts, protein bars, dried veggies or fresh fruit, to prevent hunger and keep blood sugar stable while on the go. Be cautious about what you consume. When in doubt, skip the ice, tap water, and salad and opt for bottled water, thick-skinned peeled fruit and well cooked foods.

Hydrate: When taking a flight, remember to hydrate. To help keep the immune system at its best, limit or avoid alcohol while traveling to your destination. Carry bottled water at all times and sip regularly to ensure sufficient hydration.

Carry disinfecting wipes: During air travel, try not to touch surfaces likely to be contaminated, including the tray tables, arm rests, and seat-back pockets on planes. Carry easily accessible disinfecting wipes to clean surfaces before use. Be sure to wipe down the air vents and turn them to low or medium pressure to create enough current to keep germs away. Directing air in front of your face, can also help relieve nausea for those who fall victim to air sickness.

Don’t overdo: Traveling can be hard on the body, so rest is extremely important. Crossing time zones, walking all day, and toting luggage may all take a toll. Listen to your body, rest when needed and be sure to get plenty of sleep. Many tend to overdo when sightseeing. Be active but pace yourself to avoid fatigue.

Breath and balance: Whether you plan an active or leisure vacation, take a few minutes to center yourself with some stress-relieving deep breathing exercises that can be performed anywhere and anytime. When traveling for pleasure, soak up the local culture and have fun.  Take some leeway to enjoy things you don’t normally see, eat or do. If you overdo one day, take a breather the next. Just remember to keep balance in mind.

Supplements make good travel companions:

  • A daily multivitamin provides essential nutrients, especially helpful when eating unhealthy or unbalanced meals.
  • A multi-strain, shelf-stable probiotic can support immune health and help keep digestive issues at bay.
  • Triple duty magnesium not only helps the body relax, it relieves cramps and tired muscles, and keeps the digestive tract regular, not always an easy task while traveling.
  • Ashwagandha is known for its ability to help the body adapt to stress and has been shown to reduce blood levels of cortisol, the stress hormone.
  • Rhodiola, a traditional botanical, supports energy and endurance and assists recovery after a strenuous day.

Professional Supplement Center carries these and other fine quality products for your healthy travel needs:

Ayur-Ashwaganda 300...Ayur-Ashwanganda 300 mg by Douglas Laboratories®: Traditionally utilized to assist energy production and mental and physical performance, the natural active constituents of ashwagandha are believed to have calming properties that support the body during times of emotional and physical stress. Free of gluten, wheat, soy, dairy, sugar, yeast and artificial ingredients.

RhodiolaRhodiola by Integrative Therapeutics®: Used traditionally to combat fatigue, increase physical strength and enhance mental stamina, this clinically studied standardized extract is shown to improve the body’s ability to cope with internal and external stress. Gluten, dairy, soy, wheat, yeast, sugar and artificial ingredient free, vegetarian formulation.

Magnesium ChelateMagnesium Chelate by Designs for Health®: This highly absorbable, bioavailable and very stable form of chelated magnesium supports hundreds of biochemical bodily processes without causing intestinal distress associated with other forms of magnesium. Gluten free, Non-GMO formulation.

Multi-Probiotic 15...Multi-Probiotic 15 Billion by Douglas Laboratories®: Highly recommended for travelers, this multi-strain pre- and probiotic supports intestinal and immune health with potent amounts of live beneficial organisms and discourages unfavorable organisms as well. Free of gluten, wheat, soy, and artificial ingredients.

O.N.E. MultivitaminO.N.E.™ Multivitamin by Pure Encapsulations: Suitable for men and women, this once-daily multi provides vitamins, minerals, antioxidants, sustained release CoQ10 and other essential nutrients in highly bioavailable forms. Gluten free, Non-GMO vegetarian formulation.

References:
Just How Bad Is Business Travel for Your Health? Here’s the Data. https://hbr.org/2018/05/just-how-bad-is-business-travel-for-your-health-heres-the-data
‘Leisure Sickness’ Is Real: How to Stay Healthy on Vacation. https://www.cntraveler.com/story/leisure-sickness-is-real-how-to-stay-healthy-on-vacation
Handwashing: Clean Hands Save Lives. https://www.cdc.gov/handwashing/when-how-handwashing.html
Travel Essentials: Must-Pack Vitamins. http://www.travelandstyle.ca/travel-essentials-must-pack-vitamins/

 

 

Transformation Enzymes – Featured Brand

TransformationEnzymesSusan Brown Health and Wellness Editor

Since 1991, Transformation Enzyme Corporation, has been dedicated to developing and manufacturing high quality digestive enzyme and probiotic supplements in support of optimal health and vitality. Essential for life, enzymes are energy-rich protein molecules that catalyze and regulate chemical reactions and are a necessary component of all bodily processes. Digestive enzymes support the body’s ability to recognize, transport, absorb, and utilize nutrients from foods for energy production, cell growth and repair, and overall healthy function.

Transformation Enzymes’ innovative products are designed by nutritionists, biochemists, microbiologists, physicians, and dieticians who monitor and select the highest quality enzymes, herbs, and nutritional ingredients, and ensure formulas are based on up-to-date peer-reviewed scientific data. To assure maximum product quality, raw materials provide a high level of activity and a wide range of pH stability, while manufacturing processes exceed cGMP standards for excellence, safety and reliability. All products include proprietary enzymes for optimal bioavailability and contain no fillers or excipients. Product containers are BPA-free.

To see more products from Transformation Enzymes, please visit professionalsupplementcenter.com

Adrenal ComplexAdrenal Complex: Designed to nourish and support the adrenal glands, this formula provides specific vitamins and minerals essential for adrenal energy and hormone production, as well as concentrated adrenal suprarenal substance, and a proprietary enzyme blend for effective utilization. Non-allergenic formulation.

DigestDigest: This very concentrated enzyme formula provides digestive support for proteins, fats, and carbohydrates. Digest is designed to help promote the bioavailability and absorption of nutrients, the health and vitality of cells, and improved overall digestive and immune health. Non-allergenic formulation.

PureZymePureZyme™: Designed to promote systemic balance, as well as healthy circulation, immunity and elimination, this gentle, well-tolerated GI and pH stable protease enzyme supplement provides natural support for maximum digestion of nutrients with additional support for protein digestion. Non-allergenic formulation.

ProbioticProbiotic: This proprietary probiotic blend is designed to enhance the ecological balance of friendly bacteria to help promote gastrointestinal health, assist with regularity, and support a healthy immune system. Each comprehensive capsule provides 5 billion cfu of six probiotic strands, plus prebiotic fiber, and lactoferrin for immune support. Non-allergenic formulation.

No Time to Exercise? Try HIIT

TryHIITJacquie Eubanks RN BSN

Many will agree that good nutrition and regular exercise are essential lifestyle strategies for reaching and maintaining good health and vitality. One of the greatest barriers to daily exercise is a perceived lack of time. For those who wish to participate in some kind of physical activity, but find themselves time-challenged, high intensity interval training, or HIIT, may be the perfect time-efficient solution. HIIT is a combination of very brief, very high-intensity activity followed by equal or longer recovery periods. Although HIIT can be challenging, it’s a very effective way to get the maximum health benefits of exercise in a short period of time.

There are various ways to incorporate HIIT into an exercise routine. For example, after a warmup, one round of a HIIT workout might entail sprinting up the stairs and then walking down; pedaling on a stationary bike as fast as possible against high resistance for 30 seconds, followed by pedaling for two to three minutes at an easy pace with low resistance; or sprinting for 10 – 20 seconds, followed by one or two minutes of walking or jogging. Do this for a minimum of five and a maximum of thirty minutes two to three times a week and you’re done. Whether you choose sprinting, cycling, jump rope, or body weight exercise, the method is the same—short periods of vigorous exercise that elevate the heart rate followed by recovery time.

Why HIIT? In addition to the timesaving benefits, HIIT is extremely efficient. It helps to burn body fat while retaining or increasing lean muscle mass, strengthens the cardiovascular system, results in an increased metabolic rate for hours after exercise, and helps develop sport-specific energy systems, such as improved fat and carbohydrate oxidation in skeletal muscle. Additionally, a significant amount of research has shown that HIIT can reduce heart rate and blood pressure in overweight and obese individuals, perhaps even more so than the frequently recommended moderate-intensity exercise. For those who have or are at risk of type II diabetes, HIIT may be especially beneficial for improving blood sugar and insulin sensitivity.

When performed correctly, a HIIT workout is hardcore and difficult. Some might say insufferable, as one should exhaust all energy reserves by the end of the workout. However, while HIIT may not be as pleasant as a dance class or a stroll around the park, the increased cardiovascular fitness and improved glucose levels may be most beneficial for sedentary folks or those who haven’t made exercise a daily priority. For young to middle-aged healthy adults, HIIT has been shown to improve endurance and maximal oxygen intake or VO2 peak, a commonly used measure of cardiovascular health.

One review study published in the British Journal of Sports Medicine found that among people with heart disease, HIIT improves cardiorespiratory fitness nearly twice as much as longer periods of moderate-intensity running, cycling or other aerobic exercises. Ulrik Wisloff, a HIIT researcher and head of the cardiac exercise research group at the Norwegian School of Science and Technology, states that during very intense exercise, “the heart cannot pump enough blood to satisfy all the muscles.” This deficit of oxygen to the muscles creates a “cascade of molecular responses in most bodily organs,” that produces a greater training response as opposed to less intense bouts of exercise.

Physical activity of any intensity results in increased growth of mitochondria, the energy generators of cells. The mitochondria, important for maintaining healthy cell function, tend to deteriorate with age. However, it takes a fairly long exercise session to activate these genes with traditional cardio workouts. With HIIT, it appears that short training sessions can switch on the genes. In addition to improved cardiovascular and respiratory heath, reduced body fat, and better controlled blood sugar and blood pressure, a study published in Cell Metabolism found interval training has further benefits for older adults. Mitochondrial growth increases the cell’s ability to take in oxygen and produce energy, resulting in reversal of cellular aging, as well as other beneficial age-related changes.

That’s good news for all, especially the over 65 set, as the study found that a HIIT routine resulted in a dramatic increase in healthy cellular function in senior adults. Although an analysis of 50,000 hours of HIIT data collected from cardiovascular disease patients in Norway concluded that HIIT is both safe and effective, those with angina or serious heart problems should check with their healthcare provider before embarking on any exercise program. According to Wisloff and his colleagues, it may be much more dangerous to health not to perform HIIT than to perform it. Those who give up on exercise or never start because of perceived or actual time restraints will find that with HIIT, good health may be only 10 minutes away.

Professional Supplement Center carries these and other high quality products in support of overall health and function:

Cell EnergyCell Energy by Vinco: This professional formulation for enhanced cellular energetics provides co-factors found to benefit inter-cellular respiration, as well as ATP production, the body’s chief energy provider. Gluten, wheat, dairy, soy and yeast free formulation.

 

Mitochondrial Energy...Mitochondrial Energy Optimizer with BioPQQ by Life Extension: This product is formulated to support healthy mitochondrial function and cellular energy output. Specific ingredients help to protect delicate cellular structures, power-charge metabolic processes, and aid the creation of new mitochondria. Non-GMO formulation.

Cardio Igniter...Cardio Igniter Professional Grade Performance Enhancer Fruit Punch by Top Secret Nutrition: This product helps improve athletic performance, promotes the breakdown of body fat and stimulates the growth of lean muscle mass. Ingredients include vitamins, minerals and a proprietary lipobolic blend.

Corvalen Ribose...Corvalen® Ribose Chewable Tablets by Douglas Laboratories®: These chewable tablets provide pure D-ribose, a safe, clinically researched natural pentose sugar that provides athletic support by regulating fatigue, energy production and mitochondrial function. D-ribose may also support proper heart function, endurance, and performance in high-intensity exercise. Gluten, wheat, soy, dairy, yeast and artificial ingredient free, Non-GMO vegan formulation.

References:
Short bursts of intense exercise are a HIIT, even with less active people. https://www.sciencedaily.com/releases/2018/05/180524141625.htm
7 Benefits of High-Intensity Interval Training (HIIT). https://www.healthline.com/nutrition/benefits-of-hiit
Don’t Have Time to Exercise? Do This for 10 Minutes. http://time.com/4893161/hiit-high-intensity-interval-training-exercise/
Ultimate Anti-aging Workout. https://www.aarp.org/health/healthy-living/info-2017/anti-aging-workout-fd.html
Scared of High-Intensity Interval Training? A Heart Monitor Can Make It Fun and Easy. https://www.nytimes.com/2018/05/29/well/move/high-intensity-interval-training-heart-rate-monitor-hiit-exercise-fitness.html