Traveling during this busy season can be especially stressful – and not just because of crowds, canceled flights and airport security lines.
“Disruptions in sleep, exercise and routines add stress to your body and cause hormonal imbalances,” says Susan Blum, M.D., assistant clinical professor of preventive medicine at Mount Sinai School of Medicine and founder of The Blum Center for Health in Rye Brook, NY.
“This can cause weight gain, depress your immune systems and make you sick,” she says.
But that doesn’t mean you have to stay home. Here are some healthy holiday travel tips.
1. Travel problem: Long layoversChecking email and sending texts isn’t the healthiest way to kill time before a flight.
“That’ll just hurt your back, making you more uncomfortable on your flight,” says certified personal trainer Luke Bongiorno, Physical Therapist Director at NY Sports Med & Physical Therapy.
“Use the extra time to get some exercise,” he says. “Go for a walk through the terminal and stretch your arms and legs often.”
If your layover is long enough, you might even be able to break a sweat. Check www.airportgyms.com to find gyms in or near your airport. Or look for an airport spa (find one at www.xpresspa.com or www.massagebar.com) and treat yourself to a little fat-free pampering.
2. Travel problem: No in-flight mealsBecause of airline cost-cutting, there’s no more free lunch – or dinner – on most domestic flights. Unfortunately, what’s great for their bottom line isn’t good for yours. Typical in-flight eating options (cookies, a wilted sandwich and salt-laden chips that can cause bloat) aren’t healthy.
“Expect a triple-threat – excess
sodium, sugar and saturated fat,” says certified personal trainer and
wellness coach Eva Pelegrin, founder of Attune Holistic Fitness in New
York City. “The same goes for a lot of airport food.”
Still, you have options:
Bonus: By not filling up on junky carbs, you’ll reach your destination feeling alert and awake – not bloated and sick.
3. Travel problem: Germy airports and planesStart fighting infection by exercising and getting a good night’s rest the day before you leave for the airport.
“Exercise boosts your immune system for at least 24 hours,” Blum says. And getting enough sleep [just before] your travel day will eliminate another big stressor, keeping your immune system healthy.
Wash your hands often (it’s the best prevention against picking up germs) or bring hand sanitizer.
“Also, choose foods that are rich in vitamin C, like orange slices, grapefruit, peppers and broccoli,” explains New York City nutritionist Keri Glassman, M.S., R.D., author of The O2 Diet (Rodale Books).
“They’re packed with natural chemical compounds that increase immune-system function,” she says.
4. Travel problem: Sitting for hours Sitting for long periods increases risk of deep vein thrombosis (DVT), a blood clot that forms deep in the veins, typically in the lower legs or thighs. It’s potentially life-threatening, causing a pulmonary embolism, heart attack or stroke. Symptoms include pain, swelling, skin redness, warmth or tenderness over the vein.
Here are some ways to prevent it:
“If you’re on a plane or train, walk up and down the aisles every 1-2 hours for 5-10 minutes. In a car, pull over regularly to stretch your legs,” advises Luis Navarro, M.D., director of the Vein Treatment Center in New York City.
Also, rotate ankles and feet several times throughout the trip and avoid crossing legs for too long,” Navarro suggests. “This constricts veins and increases venous pressure.”
Wear loose clothing, because “tight garments restrict blood flow to and from the legs,” he says.
If you have circulation problems, wear compression stockings (available at drugstores).
Lastly, eat a high-fiber, low-salt diet for days before traveling.
“Salt retains water, and constipation puts pressure on the venous system,” Navarro says.
On the flight, sip water, not cocktails. Alcohol dehydrates, which raises the risk of DVT because blood becomes thicker and more prone to clotting.
5. Travel problem: On-the-go eatingYour best move is to prepare: “Have a healthy meal at home before departing,” Glassman says. And pack two or three nutritious snacks to help you stick to your diet.
But if you must eat truck-stop fare, order carefully.
“Go for something steamed, baked or grilled,” not fatty calorie-heavy foods that are fried or covered in cheese, sour cream or sauce, Pelegrin says.
At the salad bar, avoid toppings or prepared salads made mostly of high-fat mayo or oil. Instead, opt for fresh, whole items such as plain chickpeas, raw veggies and grilled chicken.
To find healthy fare on the go, try the GoodFoodNearYou app.
And stop for food before hunger sets in.
“Waiting until you’re starving usually means overeating, and those extra calories will be saved as fat during the long hours on the road afterward – not to mention causing drowsiness that could be a problem for the driver,” Pelegrin says.
6. Travel problem: Parched skin Blame re-circulated air and lack of humidity on planes, says Elizabeth L. Tanzi, M.D., co-director of the Washington Institute of Dermatologic Laser Surgery.
A good moisturizer with hyaluronic acid is your best defense.
“Hyaluronic acid pulls water into the skin, which keeps your complexion well hydrated,” Tanzi explains.
For extra hydration, spritz skin with a water spray before applying moisturizer.
Traveling to a colder climate can also wreak havoc, leaving skin flaky, itchy and dry.
Avoid taking a lot of hot showers or baths to warm up because they’ll dry skin, Tanzi says. Instead, limit your time in hot water and use a moisturizing body wash instead of soap.
“Another critical step is to moisturize within three minutes of getting out of the bath or shower to lock water into the skin,” Tanzi says.
7. Travel problem: Jet lagThe more time zones you fly through, the more you’ll feel out of sync and irritable at your destination. The Centers for Disease Control and Prevention (CDC) says these steps can help prevent jet lag:
Some studies have shown that the supplement melatonin, a hormone your body produces, can help prevent jet lag. But the CDC cautions that “the quality control of its production is not regulated by the Food and Drug Administration [FDA], and contaminants have been found in commercially available products.”
8. Travel problem: Tempting hotel minibarsOne way to keep temptations out of reach: Don’t accept the minibar key at check-in.
“Stop by a local grocery store and stock up on fruit, reduced-fat cheese, nonfat yogurts and veggies,” Glassman suggests.
No refrigerator in your room? Buy nonperishables such as breakfast cereal, peanut butter, nuts, popcorn and fiber crackers.
If you must attack the minibar, choose the healthiest items, such as tomato juice, dried fruit and nuts.
Still, you have options:
- Bring your own healthy, low-sodium snacks onboard: fruit, string cheese, cut veggies or unsalted nuts and dried fruit.
- At the airport, go for low-calorie pre-flight eats, such as yogurt sprinkled with whole-grain cereal or fruit, whole-wheat wraps and sandwiches filled with grilled chicken or veggies, salads with dressing on the side, broth-based vegetable soups or oatmeal. Find restaurant calorie counts with the Fast Food Calorie Counter app.
Bonus: By not filling up on junky carbs, you’ll reach your destination feeling alert and awake – not bloated and sick.
3. Travel problem: Germy airports and planesStart fighting infection by exercising and getting a good night’s rest the day before you leave for the airport.
“Exercise boosts your immune system for at least 24 hours,” Blum says. And getting enough sleep [just before] your travel day will eliminate another big stressor, keeping your immune system healthy.
Wash your hands often (it’s the best prevention against picking up germs) or bring hand sanitizer.
“Also, choose foods that are rich in vitamin C, like orange slices, grapefruit, peppers and broccoli,” explains New York City nutritionist Keri Glassman, M.S., R.D., author of The O2 Diet (Rodale Books).
“They’re packed with natural chemical compounds that increase immune-system function,” she says.
4. Travel problem: Sitting for hours Sitting for long periods increases risk of deep vein thrombosis (DVT), a blood clot that forms deep in the veins, typically in the lower legs or thighs. It’s potentially life-threatening, causing a pulmonary embolism, heart attack or stroke. Symptoms include pain, swelling, skin redness, warmth or tenderness over the vein.
Here are some ways to prevent it:
“If you’re on a plane or train, walk up and down the aisles every 1-2 hours for 5-10 minutes. In a car, pull over regularly to stretch your legs,” advises Luis Navarro, M.D., director of the Vein Treatment Center in New York City.
Also, rotate ankles and feet several times throughout the trip and avoid crossing legs for too long,” Navarro suggests. “This constricts veins and increases venous pressure.”
Wear loose clothing, because “tight garments restrict blood flow to and from the legs,” he says.
If you have circulation problems, wear compression stockings (available at drugstores).
Lastly, eat a high-fiber, low-salt diet for days before traveling.
“Salt retains water, and constipation puts pressure on the venous system,” Navarro says.
On the flight, sip water, not cocktails. Alcohol dehydrates, which raises the risk of DVT because blood becomes thicker and more prone to clotting.
5. Travel problem: On-the-go eatingYour best move is to prepare: “Have a healthy meal at home before departing,” Glassman says. And pack two or three nutritious snacks to help you stick to your diet.
But if you must eat truck-stop fare, order carefully.
“Go for something steamed, baked or grilled,” not fatty calorie-heavy foods that are fried or covered in cheese, sour cream or sauce, Pelegrin says.
At the salad bar, avoid toppings or prepared salads made mostly of high-fat mayo or oil. Instead, opt for fresh, whole items such as plain chickpeas, raw veggies and grilled chicken.
To find healthy fare on the go, try the GoodFoodNearYou app.
And stop for food before hunger sets in.
“Waiting until you’re starving usually means overeating, and those extra calories will be saved as fat during the long hours on the road afterward – not to mention causing drowsiness that could be a problem for the driver,” Pelegrin says.
6. Travel problem: Parched skin Blame re-circulated air and lack of humidity on planes, says Elizabeth L. Tanzi, M.D., co-director of the Washington Institute of Dermatologic Laser Surgery.
A good moisturizer with hyaluronic acid is your best defense.
“Hyaluronic acid pulls water into the skin, which keeps your complexion well hydrated,” Tanzi explains.
For extra hydration, spritz skin with a water spray before applying moisturizer.
Traveling to a colder climate can also wreak havoc, leaving skin flaky, itchy and dry.
Avoid taking a lot of hot showers or baths to warm up because they’ll dry skin, Tanzi says. Instead, limit your time in hot water and use a moisturizing body wash instead of soap.
“Another critical step is to moisturize within three minutes of getting out of the bath or shower to lock water into the skin,” Tanzi says.
7. Travel problem: Jet lagThe more time zones you fly through, the more you’ll feel out of sync and irritable at your destination. The Centers for Disease Control and Prevention (CDC) says these steps can help prevent jet lag:
- On a short trip (two days or less), remain on your home time.
- On longer trips, try to quickly adapt to a local schedule.
- Get as much sunlight as possible upon arrival.
- Eat meals appropriate to local time.
Some studies have shown that the supplement melatonin, a hormone your body produces, can help prevent jet lag. But the CDC cautions that “the quality control of its production is not regulated by the Food and Drug Administration [FDA], and contaminants have been found in commercially available products.”
8. Travel problem: Tempting hotel minibarsOne way to keep temptations out of reach: Don’t accept the minibar key at check-in.
“Stop by a local grocery store and stock up on fruit, reduced-fat cheese, nonfat yogurts and veggies,” Glassman suggests.
No refrigerator in your room? Buy nonperishables such as breakfast cereal, peanut butter, nuts, popcorn and fiber crackers.
If you must attack the minibar, choose the healthiest items, such as tomato juice, dried fruit and nuts.
9. Travel problem: No nearby gym “You can easily pack a resistance band [available at most sporting goods stores or mass merchandisers], which can be attached to the hotel-room door to do any number of exercises,” Bongiorno says. “Or for arms, do basic push-ups or dips on a chair; for legs, focus on squats and lunges.”
If your hotel has a pool, jump in and swim laps, tread water or cycle your legs while holding the side of the pool for 10-15 minutes.
Ask your hosts or hotel concierge about nearby running paths, bike rentals or gyms
From Lifescript.com/ Posted by Mags
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