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Archive for June, 2013

Travel

Traveling soon? Here’s some travel advice.

First of all be prepared before you travel:

  • Educate yourself about your destination; what will the weather be like? How are the sanitary conditions? Are there any safety or security issues? Will you need an electrical plug adapter?
  • Visit your doctor before you leave if you have any health concerns or chronic medical conditions. Make this visit at least 5 to 6 weeks ahead of time as you might need immunizations.
  • Make sure you have an adequate supply of your medications and pack them in a carry on rather than in luggage.
  • Bring along a list of all your current medications, allergies, and blood type.

Important issues while traveling include:

  • Prevent blood clots associated with prolonged sitting, by exercising your calf muscles while seated and/or get up and walk around every couple of hours.
  • Minimize jet lag by staying well hydrated, avoiding alcohol and caffeine. Get plenty of rest prior to departing and, upon arrival to your destination, adjust to the local schedule as fast as possible and expose yourself to bright lights at the same time of day as before departure.
  • Prevent traveler’s diarrhea by washing hands frequently, avoiding precooked food like buffets, street vendor food and any water that is not bottled from a reputable source. Your doctor may want to prescribe antibiotics to take with you in case you come down with diarrhea.
  • Motion sickness can be lessened by focusing on the horizon and not reading. Sit in the back of the vehicle and don’t ride facing the rear.
  • Avoid sunburn by bringing enough of an appropriate sunscreen and limiting time in sun, especially the first few days.

Do not travel if:

  • You have recently had heart attack or stroke.
  • You have had recent surgery.
  • You have significant respiratory disease such as asthma or emphysema.
  • You have had recent injury to any vital organs.
  • You are ill with a bad cough, vomiting, diarrhea or a fever of 100 degrees or above.

Take along a travel health kit to include those things you commonly use at home for symptoms of illness or injury.

Do your best to deal with often encountered misfortunes such as missed flights, lost luggage, bad weather, disappointing accommodations, etc. You have no control over most of these things and allowing yourself to get stressed out can only make you feel more miserable. Look beyond these situations and imagine the joy that you will experience during your trip. Bon Voyage!

 

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Athlete drink

I’m often asked by patients how much water they need to drink each day. The Institute of Medicine has calculated that men need about 13 cups or three quarts of liquids and women need about nine cups or two quarts of liquids daily. We also ingest approximately 2 ½ cups, or 20 percent of our daily intake of liquids from food, especially fruits and vegetables. In addition, beverages that we commonly drink such as coffee, juice, milk and soda are composed mostly of water.

Water makes up 60 percent of our body weight. Every cell and system of our body depends on water. Lack of water causes dehydration, a condition that occurs when the body receives an inadequate amount of fluids, which in turn slows down and eventually shuts down vital bodily functions.

Our bodies constantly lose water from perspiring, breathing, urinating and having bowel movements.

Various factors determine just how much more water we may need to drink, such as:

– Environment — Hot weather, especially with high humidity, increases perspiration. Even in frigid weather, water is lost from our bodies when breathing during activities such as skiing or hiking.

– Exercise —Also increases perspiration. The more prolonged and intense the exercising, the greater the fluid loss is.

– Illness — Intense or prolonged vomiting and/or diarrhea can lead to life-threatening dehydration. This is an unfortunate cause of death in many developing countries.

– Pregnancy and breast feeding — Increases women’s fluids needs.

After hours of prolonged exercise with heavy sweating we lose electrolytes, especially salt. This is when drinking a sports drink is recommended because it will not only replace the lost water but also the depleted electrolytes. Electrolytes lost through sweat from mild to moderate exercise, can be replaced from the food we eat.

Some liquids can act as a diuretic, which means they cause you to urinate more liquid than you’ve taken in. Caffeine is often implicated, but is really a weak diuretic. Alcoholic beverages on the other hand, especially at higher quantities, can be very potent diuretics causing dehydration which is a major cause of a hangover.

A rough guide as to whether or not you are consuming enough water is to check your urine color. If it appears light yellow, like lemonade, you’re probably well-hydrated but if it is very dark yellow, like apple juice, you need to drink more water.

To keep your body healthy:

– Drink a glass of water or other low or non-calorie beverage with each meal and between each meal.

– Drink water before, during and after exercise.

Bottoms up!

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