Family going to holiday on summer vacation

Family going to holiday on summer vacation

Travel with family means a lot of baggage—literally and figuratively. It’s enough to deal with the regular stress of making sure everyone packed the right clothes, has their tickets and identification, are properly fed, and not actively crying. The last obstacle you need thrown in is a health challenge of any kind.

There’s no sure-fire way to avoid illness and injury while traveling. But there’s good news: you can take certain steps to help you and your family stay safe and healthy on your next adventure. All it takes is a little bit of planning. So before your next vacation or road trip, utilize the family travel tips you’ll read below.

Prevention is the Best Medicine: Preparing Your Family for Travel

Before embarking on a trip with your family—whether it’s a short road trip or a transoceanic flight—it’s important that everyone is already healthy. If you (or your children) haven’t been to the doctor for a checkup in a while, it’s a good idea to go in for an appointment before any major travel. This is especially true if your upcoming travel will take you into remote areas or countries with developing healthcare infrastructure.

Additionally, traveling—especially to a new country—can expose you to different diseases and put you at greater risk for contracting various illnesses. Thanks to modern medicine, numerous vaccines are available to help protect you. Before traveling abroad, it is important that you and your family are up to date on your vaccinations. Your doctor may also recommend additional vaccinations or prescription medications to further protect your health. Because many of these prescriptions require several days to operate effectively, plan ahead and consult your doctor as early as possible.

If you are traveling with young children, there is a chance they will not have completed their routine vaccinations. Before going on your trip, be sure to talk to their pediatrician. In some cases, the doctor may recommend a slightly accelerated vaccine schedule for your child or advise against travel entirely.

What to Bring to Keep the Family Healthy While Traveling

You’ve booked your tickets, planned your route, secured accommodations, and consulted your family doctor. Now it’s time to pack. Everyone will need to bring appropriate attire for the trip, but some other travel essentials may be less obvious. Check off items on the list below to make sure you have your family’s health essentials covered.

  1. Sunscreen: Sun exposure is nearly impossible to avoid. If you go outside, you’re going to catch some rays. But there’s also a downside to sun exposure: sunburns, dehydration, and—in intense heat—heatstroke.
    To protect your skin from the damaging effects of the sun’s rays, it’s important to wear sunscreen throughout the day. If you’re out in the sun for extended periods of time, remember to reapply your sunscreen every few hours. Otherwise, you might run the risk of a nasty sunburn!
  2. Medications: Naturally, if there are any medications or prescriptions you or other family members take on a regular basis, you should pack them when you travel. You should also bring emergency medications—such as those prescribed for acute anxiety or EpiPens—if there is any chance you’ll need them.
    Certain medications may have restrictions on how much you can travel with, so do your research beforehand. It’s also a good practice to bring documentation for your prescriptions. You might not need it, but if someone starts asking for proof, you’ll be glad you packed it!
  3. Water Bottles: Dehydration is one of the most frequent health challenges people face. Fortunately, it also has one of the easiest solutions: drink more water. There are several ways to keep you and your family hydrated (more on that later), but a great starting point is packing water bottles. If you’re flying, remember that you won’t be able to bring liquids through security in some countries—so pack reusable bottles and fill them once you’ve made it past the checkpoints.
  4. Healthy Snacks: Food is fuel—it gives your body the energy it needs to perform essential functions on a day-to-day basis. Nutritious food can help you feel satisfied, energized, and can even support quality sleep. And all these things are important while traveling.Most of your food intake, even when you’re on the road, should come from full meals. (If you’re looking for tips to eat healthy while traveling, check out this article!) That being said, it’s not always possible to sit down and enjoy a meal. Sometimes you need a snack to hold you over for a few hours.
    As you pack snacks for your trip, your focus should be nutrition. High-protein foods and whole grains will leave you feeling full and energized for longer than sugary, processed foods. If any family member experiences motion sickness—either in a car or on a plane—pack bland foods that are easy to keep down. These will come in handy if you or one of your kids is feeling nauseous but still needs to eat.
  5. Protective clothing: Clothes can protect you from your environment—whether that’s toxic plants on a hike or temperatures well below freezing. As you plan for your trip, consider the environmental factors you might face. Will it be hot? Cold? Raining? Your wardrobe choices should reflect the environment and weather.While it can be fun to buy new clothes for vacation, it’s also a good idea to bring along some old, reliable outfits—those you know you can walk in comfortably for several miles. There’s nothing worse than gearing up for a day of exploring a new place, only to have your clothes chafe or tear.

Hydration on the Go for You and Your Kids

When it comes to healthy travel (and health in general), it’s hard to overstate the importance of water and hydration. Water seems to do it all for keeping your body running smoothly. So getting inadequate amounts of liquid can cause all sorts of health difficulties.

Staying hydrated at home can already be a challenge—and, when you’re on the road, it doesn’t get any easier. This means hydration should be a priority when you travel with family. There are many ways to ensure everyone stays hydrated, and your approach will probably depend on how you’re traveling.

  • Hydrating on planes: The prohibition on bring bottles of water through airport security can pose a problem for people trying to stay hydrated without paying ridiculous airport prices for a bottle of water. Fortunately, there’s an easy solution: pack reusable water bottles for every member of your family. Once you’re through security, you can fill them at a water fountain and bring them on your flight.
    Once on the plane, your water supply can be limited. You can’t just fill the bottle up at a fountain. To avoid getting dehydrated, especially on long flights, limit the amount of alcohol and caffeine you drink. Replace it with plain water instead.
  • Hydrating on road trips: Nothing says summer like a multi-day road trip. Traveling by car isn’t the fastest option out there, but it does give you the ability to bring a lot more with you. And when it comes to hydration, this is a plus. Reusable water bottles are still a great option for road trips, but you should also have a large supply of emergency water in your trunk. Long car rides can take you through remote areas, so if the car breaks down, you’ll need enough water to keep everyone hydrated until help arrives.
    It might seem counterintuitive, but your water intake doesn’t have to only come from water. You can also help keep your body hydrated by eating foods with a high water content. A cooler full of watermelon, oranges, or pineapple chunks makes for a healthy, hydrating snack on a road trip.

Bring Everyone into the Travel Conversation—Even Your Kids

You know your body and your needs better than anyone else. Similarly, you know what keeps you feeling your best mentally and physically. The same is true of your partner, your children, and anyone else you may travel with. You can only do so much planning and preparation for other people’s health—at a certain point you’ll need to bring them into the conversation.

As you prepare for your trip, talk to your kids. Ask them what you can bring that will help them feel relaxed, comfortable, and happy. This could mean packing an extra book, a tablet for movies and games, or music they want to hear on the trip. Try to pack snacks that are nutritious, but well-liked by your travel buddies.

And, of course, don’t forget to take care of yourself and have fun. Looking out for everyone else’s health is exhausting. Ask yourself what you’re doing for your health. Take time to practice self-care and kick back a little bit—after all, travel and vacation should be a time to blow off a little steam.

https://kidshealth.org/en/parents/family-travel.html

https://travelmamas.com/how-to-stay-healthy-traveling-kids/

https://wwwnc.cdc.gov/travel/page/children

https://www.penguinpediatrics.com/blog/7-tips-for-keeping-your-kids-healthy-during-holiday-travel

https://www.betterhealth.vic.gov.au/health/healthyliving/travelling-with-children

sleeping on a plane

sleeping on a plane

There’s nothing quite like sinking into your own bed after a long, exhausting day. Unfortunately, this luxury isn’t an option when you’re traveling. But this doesn’t mean you have to give up on quality sleep on the road.

Getting high-quality shut-eye on a flight, during a road trip, or in a new time zone can be challenging. And everybody seems to have a different solution—supplements, prescription sleep meds, a game-changing neck pillow, specific sleep schedules, and the list goes on.

Before jumping to solutions, however, it’s important to understand the problem. Why, exactly, is it so hard to sleep while you travel? The following sections break down the science behind your body’s sleep patterns and offer a variety of travel sleep tips, giving you the tools for sleeping better on the road.

Circadian Rhythms are Key to Understanding Your Body’s Internal Clock

Daily, your body converts food into energy, excretes waste, responds to complex stimuli, fights to keep you healthy, and much more. And fortunately, most of these processes are carried out automatically. You don’t have to think about them, they just happen.

One of these processes is the sleep-wake cycle. Most people naturally get sleepy in the evening, sleep during the nighttime hours, and then wake up some time in the morning. So how does the body know when to start sleeping and when to wake up? The answer is surprisingly simple: circadian rhythms.

You may have heard it called the body’s internal clockwork. And that’s a good description. Circadian rhythms are 24-hour cycles that regulate a variety of bodily functions, from digestion to sleep. These cycles are controlled by the suprachiasmatic nucleus (SCN), which is located in the hypothalamus (a part of the brain tucked right above the brainstem). The SCN is affected by numerous stimuli, one of which is light. Naturally, this is an important factor in your sleep-wake cycle.

As the sun begins to go down in the evening, the SCN starts sending signals to prepare your body for sleep. In response, the body releases melatonin, a hormone that causes drowsiness. When the sun comes up, the SCN does the opposite, sending neurological signals to wake the body up.

At this point, you might be wondering what this has to do with travel. As it turns out, traveling often interrupts your body’s sleep-wake cycle. But more on that in the next section.

Travel and Sleep

There are several factors that may affect your sleep during travel. Identifying the ones that apply to you will help you choose an effective solution. The first factor to consider is comfort. An airplane seat is hardly a bed. And the seats in cars aren’t much better. If you’re flying or driving through the night, your internal clock will tell your body it is time to sleep, but the physical limitations of your space might make quality rest nearly impossible.

The second factor to consider is time zone. If you have jumped into a time zone that is more than a couple of hours different from your home, your body’s sleep-wake cycle will be off by several hours. It may be the middle of the day in your destination, but your body’s internal clock is telling you it’s time for bed.

Finally, there’s the element of familiarity. The human body has come a long way thanks to evolution, but there are still some instincts hardwired into your system from previous stages of human history. And, it turns out, one of these might be responsible for your difficulty sleeping in new or unfamiliar places. The body instinctively stays on high alert when you’re sleeping in a new place—it’s a survival instinct designed to keep you safe from threats. Unfortunately, high alert and quality sleep don’t exactly go hand-in-hand.

Each of these factors can influence the quality and duration of your sleep (or lack thereof). These interruptions to your sleep cycle can further throw off your internal clock. So whatever sleep challenges you face while traveling, your goal should be settling your body into a new sleep-wake cycle—and one that matches the time zone you’re in.

Melatonin 101: An Introduction to the Hormone and Sleep Supplement

As mentioned above, melatonin is a hormone naturally produced by your body to cause drowsiness. In dark environments, your brain signals the pineal gland, which releases melatonin to promote sleep. When your body is exposed to light, this production stops, helping you wake up.

Within the body, melatonin is produced by the pea-sized pineal gland in your brain, but it can also be created synthetically. This lab-made melatonin—known as exogenous melatonin—is often put into tablets, capsules, or gummies and sold as a sleep supplement. When consumed this way, it aims to support healthy sleep.

At this point, you hopefully understand the basics of why melatonin supplements work. But you may still have a lot of questions about how it relates to your travel sleep. Luckily, answers await from some common queries:

  • When should I take melatonin? If you take a melatonin supplement, it’ll take between 30 minutes and an hour for the levels of melatonin in your blood to rise. In other words, it’ll take at least 30 minutes for the drowsiness to kick in. So plan accordingly. If you know you’ll be sleeping in a hotel or an unfamiliar bed, you can try to circumvent the restlessness and take melatonin roughly 30 minutes before you go to bed. Taking melatonin in the middle of the night can cause it to stay in your system too long, leading to daytime drowsiness the following morning.
  • How much melatonin should I take? The correct dosage for melatonin will vary from person to person, but typically falls between 1 and 5 milligrams. Naturally, you’ll want to read the packaging on any melatonin product to see the recommended dose. When in doubt, start small and increase the dose until you find a level that works for you.
  • How long do the effects of melatonin last? Everybody’s body is different, and so everybody processes melatonin at a different rate. You can assume melatonin stays in your system for about five hours.
  • Is melatonin safe? Melatonin is naturally produced by the body and safe to use. Obviously, melatonin supplements will cause drowsiness—that is the point, after all—so you should be cautious and avoid driving after taking them. Melatonin can also interact with other medications—such as birth control, immunosuppressants, and antidepressants—so consult your doctor before taking melatonin supplements.
  • Can you develop a dependency to melatonin? With short-term melatonin use, it’s highly unlikely you will develop a dependency. Similarly, you won’t develop a “tolerance” for it—that is, you won’t need to take more to feel the same effects.
  • Are there any side effects to taking melatonin? In addition to drowsiness, you might experience headaches, nausea, or dizziness after taking melatonin. Less common side effects include brief feelings of depression, cramps, anxiety, and low blood pressure. If you experience these side effects, it’s best to consult your doctor before continuing to take a melatonin supplement.

How to Beat Jet Lag

If you’ve ever traveled between time zones, you’ve probably experienced jet lag to some degree. This phenomenon occurs when your body’s internal clock does not match up with your current time zone. Your circadian rhythm might be telling your body one thing, but environmental factors—such as sunlight—telling a completely different story. This can very easily throw off your sleep-wake cycle.

When people talk about beating jet lag, they typically mean adjusting to the new time zone as quickly as possible. This will help you feel energized throughout the day, sleep through the night, and have more time to enjoy your time abroad. Of course, it’s easier said than done.

The best way to overcome jet lag is to force yourself to follow the schedule of your new time zone—even if your body isn’t feeling it. So when 10 p.m. rolls around (or whatever your bedtime usually is in your home time zone), start your bedtime routine: brush your teeth, read a book, and, most importantly, hop in bed.

If you’re having trouble feeling sleepy, use environmental factors to your advantage. Be sure to turn out the lights, shut the blinds, and use an eye mask if necessary. Remember: your internal clock is easily affected by light cues. Additionally, you can take a melatonin supplement 30-60 minutes before bed. The presence of melatonin in your body will help your circadian rhythm adjust to its new schedule.

In the morning, it’s crucial to get up at a reasonable time. Sleeping until the afternoon will only make it harder for your body to adjust. When your alarm rings, open your blinds, and go out into the light. A morning walk in the sun will help tell your body it’s time to wake up.

Technology and Sleep: How Electronic Gadgets Can Help or Hinder Your Rest

In today’s world, technology can be used for almost anything—and aiding your healthy sleep on the road is no exception. When you sleep in an unfamiliar or uncomfortable place, there are a number of gadgets you can use to help you have a restful night.

On long flights, ear plugs and noise-canceling headphones are an absolute game changer. The recommended decibel level for white noise while you’re sleeping is between 40 and 50 decibels. Inside of airplanes, the noise level sits right around 80 decibels in flight—a volume that isn’t conducive to sleep.

Noise canceling headphones can reduce incoming sounds by up to 45 decibels, bringing airplane noise down to a comfortable level. Whether listening to soft classical music, white noise, or simply using the noise-canceling function without sound, these headphones can help you nod off in an otherwise uncomfortable environment.

If you’re sleeping in a new environment, your body is instinctively on edge. This means it is extra tuned in to the sounds in your environment—even while you’re asleep. In this state of heightened sensitivity, it may take less noise than usual to rouse you from your sleep.

To tune out sounds that could interrupt your shut-eye, consider trying a white or pink noise machine. Both machines create constant, ambient noise to block out other sounds in your environment and help you sleep through the night. (White noise has slightly different qualities than pink noise, hence the distinction, but the two machines work very similarly.)

Even though technology can help you achieve a sound sleep while you travel, there are things to watch for. Bright screens—from a TV, tablet, or phone—aren’t a good idea right before sleep, no matter what time zone or bed you occupy. Good sleep hygiene practices suggest you shut down your screens up to two hours before you plan to fall asleep.

Incorporate Travel Sleep Tips on Your Next Trip

Vacation is a time for relaxing, recreating, and recovering from the daily hustle and bustle. Sleeping well away from home is a big part of feeling refreshed and rejuvenated—not to mention energetic enough to have a proper adventure. Use the information about your internal clock and the travel tips—which work at home, as well—to tuck in for the best vacation sleep of your life.

https://www.healthline.com/health/how-long-does-melatonin-last#how-to-use

https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874

https://forbes.com/sites/christopherelliott/2019/11/23/how-to-sleep-on-a-flight-like-a-pro/?sh=5374183b4d7a

https://www.webmd.com/sleep-disorders/features/how-to-sleep-better-traveling

https://www.sleepfoundation.org/travel-and-sleep/how-to-get-over-jet-lag

https://www.sleepfoundation.org/circadian-rhythm

https://www.sleepfoundation.org/melatonin

https://www.soundsleephealth.com/why-is-it-hard-to-fall-asleep-away-from-home/

Cute baby boy drinking from bottle

Cute baby boy drinking from bottle

Nearly half of all child deaths around the world are due to undernutrition. It’s often overlooked, but infant and child nutrition is crucial to public health. Correct feeding throughout the first two years of development reduces the risk of chronic illness and morbidity for the rest of a person’s life. This one component of public health could improve quality of life markers in any country. Developed countries that have the resources should be especially interested in improving infant and child nutrition. Better nourishment in those early years reduces health costs over time and provides economic gains for both the nation and the individual family.

For years, this conversation was confined to the top infant formula manufactures. But it’s time for more of us to ask, what’s going on in the world of infant and child nutrition?

The best way to nourish infants is of course, breastfeeding. It provides all the right nutrients in the most bioavailable forms for babies’ digestive systems. But about 38% of new mothers choose not to breastfeed or are unable to produce enough milk to feed their babies. For these families, quality baby formula is crucial for the proper nourishment of infants.

Key Nutrients for Infants

Every single infant and child has the right to adequate nutrition. Since babies can’t properly nourish themselves, they depend on their parents, family, and society to support their health and development. Here are a few of the important nutrients that modern science has identified as essential for infants.

  • Protein – Infant growth and development is largely supported by protein synthesis. This process can’t happen optimally without the regular consumption of essential amino acids.
  • Calcium – This mineral is responsible for supporting the formation and growth of infant bones, as well as muscle contraction, heart function and other biological functions.
  • Iron – Brain development depends on iron because it plays a key role in synaptogenesis (formation of synapses), myelination (insulation of the neurons in the brain), energy metabolism, and more.
  • Vitamin A, B, C, and E – These vitamins help with a variety of development needs, such as vision, skin health, immunity, cognition, and more.
  • Docosahexaenoic acid (DHA) – Omega-3 fatty acids are essential for infant development, but DHA has become famous recently as a baby brain food, playing a crucial role in vision and cerebral development.

However, the reality of infant nutrition is much more complex than a list of nutrients. For example, breastmilk has a specific ratio of different proteins, and the nutrient composition of breastmilk changes over time based on the needs of the developing infant. It’s also completely bioavailable for absorption by the baby’s digestive system.

Nature’s “liquid gold” has set the bar high for infant formula. Developing a product that reaches the standard has been a long, complex process that continues to this day.

A History of Infant Formula Development in the U.S.

Before any kind of infant formula existed, there was wet nursing. Women—that belonged to wealthier families—who were unable to breastfeed or chose not to, hired a wet nurse to breastfeed their baby for them. Orphanages and lower-class families would often feed infants donkey’s milk or other animals’ milk when breastfeeding wasn’t an option. But without knowledge about germs and sanitation—let alone regulated formula options—a third of infants who weren’t breastfed died before their first birthday.

Fortunately, the situation changed a lot during the 1800s.

The first commercial infant formula was developed in 1860 by German chemist, Justus von Leibig. It was a powdered formula based on wheat flour prepared with cow’s milk. Shortly after, pasteurization was discovered. The process of using heat to eliminate bacteria would eventually reduce microbe-related infections and diseases. Pasteurization also made it easier for unrefrigerated milk to be transported without spoiling.

By the late 1800s, “Nestle’s Infant Food” was being manufactured from wheat flour, malt flour, sugar, and cow’s milk. But due to the relatively high cost, the company didn’t enjoy widespread sales of their early infant food.

The invention of evaporated milk changed the trajectory of infant formula. It could be transported even more easily without spoiling, which is why it was initially used to feed soldiers during the Civil War. By the 1920s, multiple studies had been published showing that evaporated milk was more digestible for infants and more comparable to breastmilk. Physicians and parents were sold. Evaporated milk became a standard ingredient for infant formula preparation.

After the 1950s, commercial formula exploded in popularity. Similac and Enfamil entered the market and practically replaced the previous homemade evaporated milk formulas. But the widespread acceptance of these new formulas wasn’t completely organic.

To build public trust in their products, manufacturers provided their formulas to hospitals for free or at low-cost. The strategy was quite successful. Many women believed commercial formulas were “medically approved” for optimal nutrition and continued to feed their babies commercial formula after coming home from the hospital. It was also inexpensive and easy to prepare. Modern commercial formula had cemented its place in the market, but without any regulation, some infants experienced adverse health conditions resulting from the consumption of certain formulas.

The Infant Formula Act, passed in 1980, set maximum and minimum standards for some of the common nutrients in infant formula. Around this time, the U.S. Food and Drug Administration (FDA) began requiring testing and other standards for manufacturing facilities.

In the modern era, iron fortification of infant formula became more standard, and the whey-to-casein protein ratio was modified to resemble human milk. Specialty formulas like lactose-free, and rice starch options were also developed by bigger manufacturers (Ross and Mead Johnson).

Today’s most popular commercial formulas are a night-and-day difference from the first infant food produced in 1860. Infant and child nutrition has undoubtedly come a long way. So, is there a perfect alternative to human breastmilk now? Not quite, but some scientists say the European Union (EU) is on track to achieving that goal sooner than the U.S.

Comparing Modern Infant Formula in the EU and U.S.

In the U.S., the federal nutrition requirements are outlined in the Infant Formula Act, which was last amended in 1986. Some manufacturers choose to exceed the requirements, and parents will likely notice these variations in quality across formula options in the U.S.

Europe has done things a little differently. Physicians and scientist’s opinions are more integrated with EU regulations, and they are updated every few years. Compared to the FDA, the EU Commission is more prescriptive, and there is ultimately little variation between formula options in the EU.

Here are some examples of how the EU has implemented new findings from infant and child nutrition research.

Formula for Each Phase of Development

The EU has different stages of formula. Stage 1 is for 0-6 months, and Stage 2 is for 6-12 months. The difference lies in the balance of milk proteins, and the increased amount of iron that babies need after six months.

Exclusions and Inclusions

There are specific ingredients listed in the EU that infant formulas must not contain, like corn syrup, guar gum, and others. The European Commission has also listed mandatory inclusions, such as the essential fatty acid, DHA. This requirement was adopted in 2020 after a growing body of research showed the benefits of DHA to support brain development. Various amino acids and probiotics are also included in EU formulas, like Lactobacillus, which is a component of breastmilk that has been shown to support a range of infant health benefits.

Since the beginning of commercial formula manufacturing, through today, European formula can’t be legally sold in the U.S. The policy essentially bifurcated the path of research, development, and regulation of commercial infant formula between the two continents. That separation has led to some big differences in infant and child nutrition today.

The Future of Infant and Child Nutrition

Generations of work and scientific discovery have produced amazing achievements. But there’s still a ways to go to provide families with the best alternatives to breastmilk that science can offer. The next phase of progress would likely require collaboration between physicians, scientists, health professionals, and regulatory agencies who could continuously implement new research findings.

As a crucial component to public health, infant and child nutrition deserves more attention, education, and resources. Many of us depend on baby formula as a life-saving alternative to breastmilk. So it’s important to educate ourselves and raise awareness. Start conversations and share resources with others around you. There are people at your workplace, church, and neighborhood that could be participating in this conversation. It’s up to all of us to influence the direction of the future.

staying hydrated on airplane

staying hydrated on airplane

For even the most seasoned traveler, navigating new places can be a bit stressful. Juggling luggage, reservations, activities, and more makes it hard to remember one of the most overlooked aspects of travel health: staying hydrated.

Drinking enough water is difficult enough on a day-to-day basis. Throw in the hustle and hurry that comes with travel, and it becomes even harder to maintain healthy hydration levels. But you don’t have to let dehydration throw off your next trip.

Use these tips to stay hydrated on the road. Taking care of your hydration levels will help you spend less time stressing about your health and more time relaxing, working, or simply enjoying your trip.

The Importance of Staying Hydrated and How to Assess Your Hydration Level

The human body can go a surprisingly long time without food—sometimes over two weeks. Without water, however, you can only survive for about three days.

This isn’t too surprising when you consider the fact that your body is roughly 60% water. Also, so many bodily processes depend on water, including, but certainly not limited to:

  • maintaining healthy temperature regulation
  • supporting healthy joints
  • helps in transporting nutrients to cells throughout the body
  • maintaining healthy organ functions
  • supporting your immune system in its fight to maintain your health

You get it—water is good for you. So how can you tell when you haven’t been drinking enough? The tell-tale sign is your urine. When you’re well-hydrated, your urine color should fall somewhere between light yellow and clear. Darker-colored urine often indicates you’re not well hydrated.

Other symptoms of underhydration include headaches, fatigue, dizziness, and light-headedness. Studies have even linked dehydration to increased cortisol levels. Cortisol is the body’s stress hormone and increased levels can cause an elevated heart rate, rapid breathing, and other fight-or-flight responses in the body.

The Challenges of Staying Hydrated Away from Home

In the comfort of your home, hydration is a simple matter: if you’re thirsty, you grab a glass of water. When you’re on the road—whether it’s a trip out-of-town or a day spent running errands—hydration isn’t so easy. It is, however, still vitally important. There are several travel-related factors that can increase your chances of falling short of your hydration goals.

The first is your access to clean water. In your home, you probably have unlimited drinking water on tap. This luxury isn’t always available on the go. You can, of course, bring water with you. But if you’re traveling by plane, you won’t be able to take a full bottle of water through security. Additionally, you might not be able to find places to fill your reusable bottle as frequently as you’d like.

Then there’s the stress of travel. As mentioned above, lacking proper hydration can cause stress by increasing your cortisol levels. But the inverse is also true. Stress—and increased cortisol levels—can cause dehydration. Stress can cause you to sweat more, breathe faster, and can increase your heart rate. All these bodily responses increase the amount of fluid you lose. That means you need to drink more water to maintain a healthy level of hydration.

Finally, there’s the little-known phenomenon that airplanes actually dehydrate you. If you’re traveling by plane, some of the air you breathe in flight is pulled from the surrounding atmosphere. And at 30,000 feet, there’s very little moisture in the air. This may not seem like a big deal, but you may notice your eyes, skin, mouth, and throat feel drier than usual. This can be a sign you’re a little underhydrated.

How to Stay Hydrated on the Go

At this point, hopefully you’ve learned two things. First, hydration is important. And second, travel can adversely impact your attempts at healthy hydration in a variety of ways.

So what can you do about it? Use these tips and tricks to stay hydrated on any journey.

  1. Carry a reusable water bottle: If you don’t have a reusable water bottle, buy one. You’ll be able to fill up on water at any fountain, restaurant, or sink. Some bottles are insulated, keeping the water cold for hours. This is also an environmentally friendly approach to healthy hydration since you’re ditching single-use plastics. Just make sure the water you are filling up on is safe to drink!
  2. Eat fruits and vegetables with a high water content: Most people think of hydration in terms of drinking fluids. But you can also eat your water. Fruits and veggies are a great source of fiber, vitamins, and minerals, but many are also supply you with water. Cucumbers, watermelon, oranges, and celery are just a few snacking options to help keep you hydrated. If you’re in an area without safe tap water, you may want to stick to thick-skinned fruits such as bananas, avocados, and pineapples.
  3. Pack a water filter in your bag: When you’re camping or traveling in an area without safe drinking water, a water filter is a must. Some allow you to pump water through a filter and out a hose, essentially giving you a portable faucet of drinking water. All you need is a stream, lake, or other source of water. You can also find water bottles with built-in filters. You simply fill the bottle and, as you suck the water through the straw, it’s pulled through a filter before you drink it. Additionally, you can try other water-purification methods, such as purifying tablets and UV water purifiers.
  4. Add chia seeds to your water: Chia seeds are popular among long-distance runners and other athletes because they’re often touted as an energy-boosting food. So what do they have to do with hydration? When added to water, these seeds absorb up to 12 times their weight in water. As a result, drinking water mixed with chia seeds can help you feel hydrated for longer stretches of time. Chia seeds are also rich in antioxidants, making them a great addition to your diet!
  5. Limit your coffee intake: While it’s mostly water, you shouldn’t rely on coffee for hydration. Coffee contains caffeine, and caffeine is a diuretic—meaning it makes you urinate more. And the more you urinate, the more fluid your body is losing. If not replaced, this can lead to dehydration. The same is true of other caffeinated beverages.
  6. Drink coconut water: Many people rely on sports drinks to stay hydrated. There’s just one problem: these beverages are often full of sugar. Enter coconut water, a natural beverage that is rich in electrolytes and will help you stay hydrated on the go.
  7. Limit your alcohol consumption: Alcohol, like caffeine, is a urine-inducing diuretic. For this reason, alcohol can dehydrate you very quickly. If you’re drinking at the airport or on vacation, be sure to drink plenty of water to keep your fluid levels up.

https://www.webmd.com/diet/features/water-stress-reduction

https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/

https://www.ncoa.org/article/10-reasons-why-hydration-is-important

https://www.everydayhealth.com/dehydration/smart-tips-for-staying-hydrated-throughout-the-day/

https://elitelv.com/staying-hydrated-while-traveling/

https://www.huffpost.com/entry/how-to-stay-hydrated-whil_b_7505476

https://health.clevelandclinic.org/dehydration-exhaustion-and-gas-what-flying-on-an-airplane-does-to-your-body/

https://www.mdanderson.org/patients-family/diagnosis-treatment/emotional-physical-effects/dehydration.html

https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086

https://www.webmd.com/a-to-z-guides/what-is-cortisol

https://www.ncbi.nlm.nih.gov/books/NBK555956/

Momentum can make you nearly unstoppable. One healthy decision can pave the way for more smart choices. But rolling through your wellness goals requires you to set the ball in motion.

You have to start something healthy.

The particular healthy habit you choose to start with isn’t as important as the commitment of energy used when making a choice and taking action. You’ve probably experienced how one healthy choice can blossom into a full day of wellness. It’s the morning yoga that leads to the spinach salad for lunch, a post-work gym visit, and a good night of restorative sleep.

Nobody can make that first decision for you. But you aren’t alone. What follows are stories to help you learn how to start building habits, start eating better, start practicing self-care, and ultimately start living healthy.

Clicking one of the interesting links below is a choice. Reading what follows is an action. And words are powerful enough to help dislodge even the most stubborn boulder of stagnation and start it rolling towards a healthier you. Once you act on the information, you can count on momentum to help you keep thriving.

Start a Healthy Lifestyle

Habits help answer the question “how do I live a good life,” and there’s a bounty of actionable advice on healthy lifestyle changes in the following stories:

The Science of Healthy Habits—Your Path to Success

Tackle Your To-Do List with the Science of Self-Motivation

Follow These Health Tips for All Ages to Build the Right Habits Now

The 8 Pillars of Holistic Health and Wellness

How To Create a Healthy Living Environment

How to Keep Your Cells Healthy With 4 Lifestyle Tips

19 Healthy Family Habits to Try

5 Healthy Living Lessons to Teach Your Kids

Interact with Your Foundations of Good Health

Start Eating Healthy

Pick from a plentiful menu of articles to help instill healthy eating habits. And remember, this is an all-you-can-consume buffet of info on how to start eating healthy, so there’s no reason to save room for later.

What is a Healthy Diet? How to Eat Based on Science

Know Your Nutrients

From Burgers to Broccoli: How to Love Eating Healthy

Nutrition by Age: Satisfy Nutritional Needs to Stay Healthy at Each Stage of Life

10 Micronutrients that Work the Hardest for Your Health

A Healthy Breakfast, a Healthy Start

8 Keys to Unlocking Smarter Snacking

Building the Case for a Strong Base of Broad-Spectrum Nutrition

Clean Eating 101: Care for Your Body and Taste Buds

Spice Up Your Life—Eat a Varied Diet

Start Winning Weight-Management Battles

The number on the scale isn’t the ultimate measure of health. But maintaining a healthy weight that’s right for you remains on the minds of many. Here are the stories that can help with that:

11 Questions to Help You Maintain—Not Gain—Weight

Know Your Body Type—Eating and Exercising for Your Shape

Understanding Calories is Your First Step to Weight Management

Achieve Your Goals with This Weight Management Checklist

How to Achieve Healthy Weight Loss that Lasts

Metabolism – It’s What Keeps You Going

Avoid the Trap of Common Weight Myths

Slower Eating Helps You Eat Less and Lose Weight

How Stress Affects Your Weight

Start Exercising

Seeing the money seep out of your bank for that unused gym membership might still not be enough motivation. But maybe some reading will resonate and help you start working out—again or for the first time.

Stepping Away from a Sedentary Lifestyle

Quiz: Flex Your Fitness Knowledge

How to Avoid the Gym and Still Get in Shape

Strength Training vs Cardio: How to Build a Workout

More Motivation to Move: Exercise Benefits Beyond Weight Loss

Find Your Movement, Change Your Mood: The Emotional Benefits of Exercise

Hit the Gym and Experience the Cellular Benefits of Exercise

Start Practicing Self-Care

Sometimes starting to be healthier actually means stopping. That’s especially true of learning how to take care of yourself. These stories about self-care are a great first pit stop on your way to slowing down and managing stress.

How to Start a Self-Care Routine for Your Health and Happiness

Break the Stress Cycle: Learn About the Benefits of Resting

Stress Management Slideshow: 8 Ways to Decompress

Mindful Living is Healthy Living

5 Tips to Reclaim Your Time: Why You Must Opt Out of the Cult of Busyness

The Art of Me Time: Mental Health Tips that Fit Your Busy Schedule

When You’re Tired of Being Tired

Master Your Mood: The Science Behind the Types of Mood

Cognitive Rest: Learn Why Your Brain Needs More Downtime

Start Something That Appeals to Your Needs

Only you know what your body and life require for living in health and happiness. Pick and choose other targeted approaches to starting something healthy.

Skin Type Quiz: 7 Questions to Identify Your Type

Build Your Immunity with Simple Immune Boosting Habits

Immunity Supporting Foods: A Shopper’s Guide to Immunity Nutrition

Energy Sources to Help You Dominate Your Day

Pregnancy Nutrition- Creating a Foundation for a Healthy Pregnancy and Baby

Healthy Aging: 7 Behaviors to Support Brain Health

The Science of Slumber: Sleep and Health

Experience Taste in New Ways: Tips For Expanding and Improving Your Palate

Learn to Practice Body Acceptance and Body Positivity

health and wellness

health and wellness

If asked, most people will say they’d like to live a healthier lifestyle. But when it comes to actually changing—well, that’s another story. So why do so many of people’s health goals go unrealized? One of the most common answers: “I want to be healthier, but I just don’t have time.”

If you’ve ever had a similar thought, you may need to reframe the way you think about healthy living. Being “healthier” doesn’t necessarily mean adding more to your already crammed calendar. Instead of further bloating your busy schedule, try integrating healthier habits into your established routines. It’s all about adjusting and substituting (more on that later).

So what exactly does this look like? As with many lifestyle questions, there’s no single, right answer—it all depends on you, your existing habits, and the changes you’d like to make. Fortunately, you don’t have to dive in without guidance. Whether you’re looking for ways to incorporate exercise into your workday, eat more nutritious meals, or simple health and wellness tips, you’ve come to the right place.

Since healthy living is highly personal, remember that what follows isn’t an exhaustive list, nor a set of steps to follow exactly. Think of it as a tasting menu—you can try different approaches out to see what fits with your schedule and helps you feel your best.

What is Healthy Living?

Most people are familiar with the basics of health and wellness: eat nutritious foods, exercise regularly, and get enough sleep. These are great starting points, but there’s just one problem—these practices are all rather vague. How much should you exercise? What foods should you eat? And how much sleep is “enough”? There’s a good chance you’ve asked yourself (and the internet) similar questions.

Internet searches have probably returned some general guidelines. The CDC (Center for Disease Control and Prevention in the United States), for instance, recommends adults get at least an hour and a half of exercise each week. And there are plenty of articles on nutritious eating that can help you out.

There’s so much available information that it can be intimidating. It can also prove difficult to distill these general guidelines and suggestions into specific, actionable steps for your life. If you’ve ever felt overwhelmed as you navigate your health and wellness journey, refocus on the most important factor: you.

Health and Wellness Tips for the Workplace

The main culprit responsible for people’s busy schedules is work. Most can agree on one thing: too much time is spent working. This can make it difficult to incorporate wellness practices—especially exercise—into daily life. People typically try to exercise in one of two blocks of time: before or after work.

A pre-work exercise routine is a great way to start the day, but it’s not for everyone. And the same can be said for evening workouts. Fortunately, there are other options—you’ve just got to be a little creative. Here are a few ways you can sneak some exercise at work.

  • Try a treadmill desk: You’ve probably seen, or at least heard about, standing desks. If not, the concept is simple: it’s a desk you stand at rather than sit behind. Standing desks have been all the rage in recent years, in part because of their perceived health benefits. And while there may be slight benefits to sitting less and standing more, recent studies suggest the difference in calories burned is minimal.
    Enter the treadmill desk. Rather than simply standing at your desk, you have the option to walk in place. This simple change can drastically increase the number of calories you burn each day, and, if you walk at a brisk pace, help amp up your heartrate during the workday.
  • Cycle during meetings: Treadmill desks are expensive, but workplace exercise doesn’t have to break the bank. For a cheaper—and often more discrete—exercise option, try cycling at your desk. Obviously, you’re not going to actually ride a bicycle in the office, but there are under-desk cycles that have become increasingly popular.
    Basically, these cycles are a set of bicycle pedals on a small stand that can sit under your desk. As you sit in your office chair, you can pedal away to get the blood flowing. Most machines have variable intensities, allowing you to customize your workout each day. And the best part? You can still sit at your desk for virtual meetings.
  • Change up your commute: Not everyone has the benefit of living close to their work. And many of the people who do live within walking or cycling distance of their office still opt to drive. It’s just the default mode of transit—especially in the U.S. where, as of 2019, roughly three out of four American commuters drove their car to work.
    If you’re looking to add a little exercise to your day, however, your commute is a great place to start. Sure, it might take a bit longer than driving, but a brisk walk or bicycle ride in the morning can help clear your mind, wake you up, and prepare you for a day at the office. Plus, it’s built-in workout time. You must be at work one way or another. Would you rather spend that time in traffic or promoting your physical and mental wellbeing?

You are What You Eat: Make the Most of Your Food When You’re Busy

After you drag yourself out of bed in the morning, making a lunch to bring to work is probably the last thing you want to do. Especially when you’re running late. And in this, you’re not alone. Whether it’s the convenience of eating out, lack of groceries in the house, or a dislike of cooking, many people go out for lunch during the workday—if they eat lunch at all.

If you’re looking to improve your nutrition at work, look at the list below. Chances are you’ll find a tip or two that you can use to eat more nutritious foods on a busy schedule.

  • Know your food groups: If you can’t find the time to prepare your lunches, you still have a lot of control over what you eat. You can choose where to go and what to order. And, naturally, some options are better for you than others. In some cases, nutrition is a no-brainer: obviously a salad is a more nutritious choice than a milkshake and fries.
    Sometimes, however, it can be more difficult to identify the most nutritious meals on a menu. This is where knowing the food groups comes in. While nutrition is a complex and nuanced subject, ensuring you eat a variety of foods—dairy, whole grains, proteins, fruits, and vegetables—will give your diet a solid foundation. When ordering at restaurants, choose dishes with several food groups represented. 
  • Meal prep on the weekends: Naturally, cooking your own food gives you the most control over your diet and nutrition. But cooking takes time. And when you’re busy, preparing meals is often the first task on the chopping block (pun intended). So why not take care of the cooking on your day off?
    If you have a free day—or even a free evening—during the week, use that time to prepare healthy meals for the week. There are a few different approaches to meal prep. Some people cook a whole bunch of the same meal and portion it out for each day. This is great if you don’t mind eating the same lunch every day for a week.
    If you prefer a little more variety, you can try prepping different foods that can be combined in various ways, giving you a few options for your on-the-go lunches. For example, if you cook enough chicken, rice, and broccoli for the week, you can easily make a rice bowl to take to work. If that’s not speaking to you, you have cooked chicken you can use in a sandwich and have the broccoli on the side. It’s all about mixing and matching ingredients and getting the time-consuming work of cooking done beforehand.
  • Swap soda out for water: Most people don’t drink enough water. So don’t be like most people. The National Academy of Sciences recommends that men consume 15.5 cups (or 3.7 liters) of liquid every day (this total includes water, other beverages, and foods like soup or celery), and women take in 11.5 cups (or 2.7 liters). If you find yourself falling short of that number, try swapping water for other fluids. Instead of a soda in the afternoon, have a couple glasses of water. Not only will this help promote hydration, but it’ll cut down your sugar intake, too!

Finding Health and Wellness Tips That Work for You

Healthy living on a busy schedule doesn’t necessarily mean turning your life upside down. It’s all about finding ways to incorporate healthy practices into the things you are already doing.

Not all the tips mentioned above will work for everyone—and that’s OK! Try them out and see what works for you. Remember, it’s a process—you don’t have to make all the changes immediately. Take time to adjust to each change and be gentle with yourself. Changing routines is difficult, but it is worth it.

https://www.health.harvard.edu/blog/the-truth-behind-standing-desks-2016092310264

https://www.bloomberg.com/news/articles/2019-01-22/how-americans-commute-to-work-in-maps

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

https://www.wellmark.com/blue/healthy-living/wellness-tips-that-actually-improve-your-health

https://www.healthline.com/nutrition/27-health-and-nutrition-tips

https://www.webmd.com/healthy-aging/cheaters-guide

https://www.oakbendmedcenter.org/2018/05/23/14-steps-to-a-healthy-lifestyle/

https://www.who.int/philippines/news/feature-stories/detail/20-health-tips-for-2020

healthy food on the go

healthy food on the go

Even instant rice takes five minutes to cook. If possible, push aside the considerable absurdity of that fact and think of it instead as a commentary on the time it takes to cook for yourself. That temporal investment is one of the few cons of making your meals. But if healthy eating on the go is your goal, you may have to toss out the more time-consuming components of cooking.

After all, busy schedules don’t pair well with building layers of flavor over hours of work on a succulent braise. That’s sad for your tastebuds and, possibly, your overall health.

Cooking really is great if you have time. You control the ingredients, level of salt, and tend to produce healthier fare. Not to mention all the other mental, emotional, and financial benefits you cook up by being your own chef.

But slowly steaming yourself for hours over a hot, humid array of pots and pans isn’t the only way to eat healthy. You can still enjoy meals that are easy, quick, and good for you. It just might mean holstering your wooden spoon and spatula in favor of foods you don’t need to cook. The good news is that tasty and healthful options abound.

Browse the menu laid out below to help you pick healthy on-the-go food options. Any one of them is a massive improvement over a trip to the vending machine, drive thru, or spin around your favorite delivery app.

On the Run: Grab-and-Go Healthy Meals and Snacks

Somedays, you’re in such a hurry that you’re basically a cartoon tornado. You’d be lucky to make it out of the house with two of the same shoes on, let alone any healthy on-the-go food. During these most hectic times, you can still take a few minutes (and that’s all it will take, promise) to grab a snack or nutritious meal replacement.

Here are your best options to snag as your whirlwind morning or afternoon slings you out into the world:

  • A high-quality shake with plenty of nutrients and designed for sustained energy
  • One or two snack bars for the day—ideally, packed with whole-food ingredients, a good source of fiber, and appropriate for your dietary goals
  • A protein-packed cheese stick
  • Whole fruits (apples, oranges, and bananas are very portable) or even single-serving applesauce or other no-sugar-added fruit cups
  • A bag of on-the-go veggies, like baby carrots, celery sticks, mini sweet peppers, sugar snap peas, or radishes

Healthy Eats Thrown Together Quickly

There are times you aren’t literally sprinting out of the house. It might not feel like it, but you actually do have time—especially if you cut out a few minutes of early morning doomscrolling on social media—to toss a few ingredients together.

A few of your quick, healthy meal options are as follows:

  • Celery sticks and your favorite nutritious nut butter
  • Carrots (baby or stick style) and hummus
  • A handful of nuts and fresh berries
  • Single-serve popcorn
  • Greek yogurt and a fresh fruit of your choice

Full Meals Done as Fast as Possible

Having a bunch of easy snacks to make is essential to eating healthy on the go. But sometimes your day requires more of a traditional meal to fuel the madness. You don’t need a five-course tasting menu, though.

Quick and easy healthy meal options can include:

  • Veggie or salad wraps
  • Pre-made or easily stirred up salads (go with the bagged kit and replace the dressing with oil and vinegar if the included option is too packed with sugar, fat, or calories)
  • Stuffing a sandwich with fresh veggies and some lean, low-sodium meat (if you want)
  • Skipping the bread and just roll up sliced tomatoes, peppers, or avocados in low-sodium lunch meat
  • Piling sliced or chopped veggies and canned beans into a bowl
  • Avocado toast or other enhancements to toasted bread (nut butter and pomegranate seeds, for one)

A Little Prep Pays Off for Healthy Eating on the Go

It may seem like cheating to count meal prep done by your past self. But that weekend or less-busy version of you could do present, in-a-rush you some favors. To pull this off, you’ll need to do a little bit of planning and commit to working ahead on healthy meals you just need to mix up, mash together, or microwave.

You can boil eggs, bake proteins, prepare produce, and make more than you can eat at your non-rushed meals to guarantee leftovers for the next day. Maybe you only want to—or have time to—cook once a week. Use that time to make batches of soup, grain bowls, or other easy, healthy meals.

Create a future that’s little less frantic food-wise and make healthy eating on the go possible with a little bit of prep work. Whether it’s more planning or a better understanding of healthy on-the-go food, you have the tools to eat smart without spending too much time sweating over the stove.

https://www.eatingwell.com/gallery/11565/pack-and-go-healthy-lunch-recipes-for-work/

https://www.realsimple.com/food-recipes/recipe-collections-favorites/quick-easy/no-cook-recipes

https://www.self.com/story/time-saving-eating-tips

nutrition on the go

nutrition on the go

Healthy eating is the backbone of any healthy lifestyle. It provides the energy you need to focus throughout the day, helps keep your immune system operating at its best, and fuels your body for physical activity.

Of course, eating right is easier said than done—especially when life gets busy. When you have a lot on your metaphorical plate, it’s tempting to forego healthy, nutritious meals. That might mean replacing them with fast food, a snack from the vending machine, or simply skipping the meal.

In other words, when life gets busy, many people tend to deprive themselves of the key nutrients that will keep them operating at their best. But it doesn’t have to be this way. It’s time to learn which nutrients will help power your busy life and how to incorporate them into your daily meals.

Nutrition 101

If you’re completely new to the world of nutrition, don’t worry—this section provides a quick, crash course on the basics. And if you’re a seasoned expert (pun intended), a little review never hurts, right?

Nutrition—in the context of this article—refers to the process of providing your body with the food it needs to support normal growth and development, as well as maintain essential body functions. To do each of these tasks, your body requires a variety of nutrients. These nutrients range from amino acids, fats, and carbs to vitamins, minerals, and everything in between. So when people throw around phrases like healthy eating, nutritional food, or a good diet, they’re referring to eating habits that provide your body with the nutrients it needs to function. But also avoiding—or reducing—the intake of less nutritious options.

Though it can sound involved—and, frankly, intimidating—eating a well-balanced diet can be done easier than you think. In fact, simply eating a large variety of whole foods can provide the building blocks of a balanced diet. You can reach for a variety of different foods: fruits, vegetables, grains, proteins, and dairy.

Between these food groups, you can get most of the nutrients you need on a day-to-day basis. So if you’re eating the recommended daily amount of each food group, your diet likely has a strong foundation. From there, you can adjust your eating habits to focus on specific nutrients—but more on that later!

The Importance of Nutrition on the Go

The food you eat directly fuels your energy levels. Carbohydrates such as sugar, for instance, can provide quick, temporary bursts of energy. But the benefits of good nutrition go far beyond your energy levels.

Nutrition is the unsung hero (or villain) of your day-to-day experiences. Whether it’s the quality of your sleep or your ability to focus throughout the day, nearly every element of your day is affected, in part, by what you put in your body.

This makes nutrition especially important when you’re busy. An inability to focus can set you behind on the day’s tasks. Similarly, a poor night of sleep can throw off your entire day. But in both cases, you can set yourself up for success by focusing on your eating habits.

Naturally, the optimal meal plan looks a little bit different for everyone. It’ll take time and experimentation to figure out what works best for you. But there are some general guidelines to start you on the right path. The next section breaks down some of the nutrients you’ll likely need to fuel your busy life and why they are so important.

Key Nutrients to Get You Through Busy Days (And Where to Find Them)

A well-balanced diet ensures you have a solid foundation, but you’ll still need to pay close attention to the foods you eat. Each day, you should strive to consume a variety of foods. This will help you maintain a baseline level of nutrition to keep you going.

Once you’ve established that baseline, you can focus on other key nutrients. The list below outlines some of the vitamins and minerals that especially power your busy lifestyle. This is not an exhaustive list of what your body needs, but rather a list of key nutrients involved in healthy energy production that you can use to help supplement an already balanced diet.

B vitamins: It’s been said many times, but it bears repeating—food is fuel. That being said, your body has to perform chemical processes to convert the food you eat into usable energy. This is where vitamins B1, B2, and B3—AKA thiamin, riboflavin, and niacin—come into play. These three B vitamins help support the ways your body breaks down and processes macronutrients. These processes, which spark electron transfers, also need support from B vitamins to produce one of the body’s main sources of energy.

When it comes to energy production, vitamins B5 and B7 (pantothenic acid and biotin) also play an important role. Similar to the other B vitamins, these two vitamins facilitate a number of chemical processes and reactions that help your body metabolize various substances and create usable energy.

B vitamins aren’t all about energy production, though it is one of their main functions. Vitamin B9, AKA folate, helps your body build DNA and RNA, supports tissue growth, and promotes the regeneration of red blood cells. Obviously, these are important bodily functions.

To metabolize—or break down and process—folate, your body needs vitamin B12, or cobalamin. So remember how folate helps your body perform a number of crucial functions? Well, your body also relies on vitamin B12 for those same processes.

At this point, hopefully one thing is clear: the B vitamins do a lot. So where can you find them? The B vitamins can be found in a variety of foods including pork (B1), brown rice (B1), leafy greens (B2, B3, and B9), dairy (B2 and B5), and fish (B3, B7, and B12). For an in-depth look at each of the B vitamins, check out this guide!

Electrolytes: Contrary to popular belief, electrolytes are more than just salt. Electrolytes are water-soluble substances that conduct electrical charges. Some of the most common electrolytes found in your body are calcium, sodium, potassium, and magnesium.

Your body uses electrolytes—and their conductive properties—to support healthy muscle contraction, chemical reactions, and fluid balance. Because your body is about two-thirds water, nearly every cell contains electrolytes.

Electrolytes exit the body through fluids—usually through urine and sweat. Those found in your urine are typically excess electrolytes, meaning your body doesn’t need them. If you’re sweating a lot, however, it may be necessary to deliberately replenish your body’s supply of these electrically charged minerals. So how do you do this?

It’s simple: just eat and drink electrolyte-rich foods and beverages. These include bananas, dairy products, coconut water, avocados, and watermelon. (It’s important to note that excessive amounts of electrolytes can also have detrimental effects on your health. If you suspect you have too many or too few in your diet, you can have a urine test done to measure your levels.)

Calcium: Calcium is mentioned twice in this list because it’s one of the body’s most important nutrients—crucial enough to merit its own section, too. You’ve probably heard that calcium helps maintain strong bones. While that’s true, calcium does a whole lot more, too.

That includes supporting:

  • healthy muscle function
  • nerve signals
  • a healthy heart beat
  • normal cell signaling

As you can see, calcium plays a vital role in your body’s daily function. Additionally, too little calcium in your diet can negatively impact cognition—which can be catastrophic during a busy day.
You can find calcium in dairy products, tofu, and cruciferous vegetables (broccoli, cabbage, kale).

Magnesium: Like calcium, magnesium is also an electrolyte. The essential mineral also plays a vital role in your body’s ability to produce energy. And it helps regulate your body’s levels of another key nutrient—calcium. Too little magnesium in your diet may result in muscle weakness and fatigue.

If you’re looking to add more magnesium to your diet, consider snacking on whole nuts or pack a salad of leafy greens for lunch.

Iron: As with most of the nutrients listed, iron plays a vital role in energy production. It also helps your red blood cells carry oxygen throughout the body. Iron deficiency can lead to fatigue—which can throw a wrench in your busy day.
Meat is one of the main sources of iron in many people’s diets. If you are vegetarian, focus on eating iron-rich foods, such as beans and nuts.

Vitamin C: Nothing interrupts a busy schedule like a cold. Not feeling your best makes it incredibly difficult to take on your daily tasks. Enter vitamin C, which supports the production of leukocytes—white blood cells that help maintain your health.
Most nutrients have many roles, and vitamin C is no different. In addition to supporting a healthy immune system, this vitamin also helps optimize your body’s creation of metabolic energy (energy extracted from nutrients.). Specifically, vitamin C supports the process your body uses to transport and process fatty acids.

So whether you’re looking to maintain a healthy immune system or support healthy energy levels, it’s crucial that your body gets enough vitamin C. You can load up on this vitamin by eating more citrus (or drinking orange juice), broccoli, or Brussels sprouts. Snacking on raw bell peppers is another good option.

Zinc: Like vitamin C, zinc plays a key role in the health of your immune system. (It also does a whole lot more, from supporting eye and kidney health to helping optimize DNA production.) Zinc is most commonly found in meat, seafood, and eggs. So vegetarians and vegans, take note: you might need additional sources of zinc in your diet. This could mean eating more legumes and nuts, or simply taking a dietary supplement.

Water: Good old H2O. Pretty much everyone knows they need to drink a lot of it, and yet many people don’t. Dehydration can cause headaches and fatigue. Fortunately, there’s a surefire way to avoid this: drink more water. If you struggle with proper hydration, consider investing in a large water bottle to carry with you throughout the day. There are even apps that can help you track your hydration!

Balancing Your Diet and Your Schedule

When it comes to healthy eating, it’s easy to let your schedule interfere. But eating a balanced diet doesn’t necessarily require a lot of time. It just means more planning and a little bit of prep.

If you find yourself munching on vending machine snacks throughout the day, consider stocking up on nutrient-rich snacks like nuts or fresh vegetables and hummus. Similarly, a homemade, vegetable-packed sandwich can make an excellent, nutritious lunch—you just have to set aside time to make it.

At the end of the day, balancing your diet might mean balancing your schedule. Nutrition doesn’t necessarily require hours and hours of planning and preparation—15 or 20 minutes of meal prep in the morning can make all the difference. In an hour or two on Sunday, you can knock out your meals for the week. Find what works with your schedule and stick with it.

Nutritious meals might seem time consuming, but they’ll supply the fuel you need to push through a busy day. And with optimal energy levels and focus, maybe you’ll find that nutrition saves you time after all.

https://www.healthline.com/nutrition/healthy-eating-on-the-go

https://www.oneyoumerton.org/2018/03/27/nutrition-on-the-go/

https://www.menshealth.com/nutrition/a39946795/maximize-your-on-the-go-nutrition/

https://open.maricopa.edu/nutritionessentials/chapter/essential-nutrients/

https://www.healthline.com/health/food-nutrition/six-essential-nutrients

https://www.usda.gov/media/blog/2017/09/26/back-basics-all-about-myplate-food-groups

https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes

https://www.insider.com/guides/health/diet-nutrition/how-to-get-electrolytes

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/

mindfulness

mindfulness

In the hustle and hurry of today’s world it can be difficult to prioritize yourself—especially when it comes to your mental health. Between career demands, family and relationship responsibilities, and everything else life throws at you, there’s probably a lot on your plate. And there’s nothing wrong with that if—and this is a big if—you’re taking the time to care for your mental health, too.

Many workplaces have started to notice over-stressed employees aren’t operating at their best. So they have incorporated “mental health” or “wellness” days into company leave policies and monthly schedules. While this is a great practice, there are usually only a handful of such days scattered throughout the year.

But mental health should be a daily priority.

Fortunately, you don’t have to choose between keeping up with the demands of your life or prioritizing your mental wellbeing. You can do both. All it takes is a little practice and proactive self-care. Read on for mental health tips you can use no matter how busy your schedule is!

Start at the Source: Identifying and Managing Stress

Ah, stress, that all-too-familiar feeling. Every person has experienced it at one time or another—probably many, many times. A small amount of day-to-day stress is inevitable, and, for most people, perfectly manageable. When stress piles up, however, it can start to take a toll on your mental—and physical—health. That’s why stress management is a crucial element of your mental wellness each day.

According to a recent poll conducted by the American Psychological Association, stress is on the rise among adults in the United States. And the problem is a global one, too. But many adults can’t point to an exact cause of their stress. Usually, however, stress can be traced to one common denominator: time. More specifically, not having enough of it. After all, who hasn’t felt like their responsibilities pull them in a thousand different directions?

One study suggests this feeling doesn’t actually stem from running out of hours in a day. Rather, the stress many people feel from their daily responsibilities arises from “emotional conflicts” between the various tasks.

Imagine, for instance, you take some “me time”—an hour to pursue a hobby, read a book, or take a nap. There’s a good chance that a small amount of guilt will accompany that activity—guilt over not being “productive” or about putting off other tasks. The guilt creates an emotional conflict, which can lead you to experience higher levels of stress than you otherwise would experience. In other words, even if you have the time for self-care, you may feel like you don’t.

How can you eliminate some of that guilt surrounding self-care, and, in turn, the stress that comes from it? As is so often the case, it’s all about mindfulness.

Slow down and take a moment between each task to remind yourself why you’re doing it. Whether it’s a work project, decompression time, or cooking dinner, it’s important to acknowledge why the task is worth your time. So before launching into that next to-do list item, take a few deep breaths and think about the why.

10 Mental Health Tips for Prioritizing and Practicing Self-Care on a Busy Schedule

You’ve learned to avoid the guilt—and stress—that can arise as you try to fit self-care into your schedule. Now discover what self-care looks like on the go. Most of these mental health tips take 30 minutes or less and can be integrated into a workday. Because, let’s face it, you might not always have the time (or funds) for a 90-minute deep-tissue massage.

  1. Establish routines and stick to them: Good sleep, full and nutritious meals, as well as exercise are just a few lifestyle elements that can elevate your mental health and mood on a day-to-day basis. So what’s the catch? To really see the benefits of these practices, you need consistency. And consistency requires a routine.
    Whether it’s cycling to work each morning or a strict bedtime, try to incorporate habits into your daily routine that promote consistent sleep (at least seven hours a night), some form of exercise, and nutritious eating. That means if you decide to meal prep for the week on Sundays, stick to it! These daily and weekly routines will give your life structure you can lean on for support when life gets busy.
  2. Find time for exercise: The benefits of exercise sometimes seem too good to be true, but it really is great for both physical and mental health. You’re probably familiar with the physical benefits of daily exercise, but did you know that 30 minutes of exercise each day can also elevate your mood, reduce stress, and decrease anxiety levels?
    And this doesn’t necessarily mean 30 minutes of hard, sweat-inducing cardio. Daily exercise can be as simple as walking or cycling to work in the morning or using a treadmill desk. There are even office-friendly exercise bikes if you want to be really creative with it!
  3. Practice mindfulness: If you’ve ever thought about trying meditation but written it off as too involved or time-intensive, mindfulness might be just the thing for you. Mindfulness—the practice of being mindful— means creating awareness of the present moment. The best part? It doesn’t matter which moment you choose—you can bring mindfulness to any activity or task.
    The first step is controlling your breathing. Close your eyes and start breathing in a slow, controlled cadence. Try to focus on the sensation of the air filling your lungs. When you open your eyes, bring that awareness to whatever you are doing. If you’re eating, pay attention to the sensations and flavors each bite brings. If you’re putting the final touches on your presentation for tomorrow, make every additional note or slide intentional.
  4. Try progressive relaxation: There’s a common misconception that meditation requires large chunks of uninterrupted time and a designated space. Enter progressive relaxation, also known as progressive muscle relaxation (or PMR). All you need for PMR is 10-15 minutes and a place to lie down. (If you can turn the lights out, that’s an added bonus.)
    During progressive muscle relaxation, you’ll do exactly as the name suggests: relax each muscle group in turn. Starting with your feet, clench the muscles as tight as you can, hold it, and then release. As you release, exhale. To complete the process, you will repeat this cycle for each muscle group, moving gradually up your body. The practice can be used to rest the body and relieve stress and anxiety.
  5. Focus on the positive: You’ve probably heard the phrase ‘You are what you eat.’ But when it comes to mental health, often you are what you think. So try to keep your thoughts positive! If there’s a conversation you’re dreading, focus on the sense of accomplishment you’ll feel afterwards. Stuck on a frustrating work task? Look at it as an opportunity to learn and develop a new skill.
  6. Keep a journal: Journaling feels like one of the best kept secrets of adulthood. Which is to say it’s shocking more people aren’t keeping a journal. Your journal can be whatever you want it to be. If you’re trying to keep your thoughts positive, a gratitude diary could be just what you need to help you focus on the good. Or maybe you need a space to vent, work through your thoughts, or ramble about your day. A journal is good for all of it. The act of writing can be cathartic and help you release negative thoughts and emotions you have accumulated during the day.
  7. Take advantage of telehealth: When it comes to managing your mental health, there’s nobody more qualified to help than a licensed professional. Unfortunately, not everyone has time for therapy. Here’s the good news: telehealth and virtual therapy options are widely available, so it’s never been easier to find a therapist to fit your schedule. If you feel like you could benefit from the help of a professional, don’t let the thought of adding another commute to your workweek deter you. We live in a digital world—you might as well take advantage of it.
  8. Put the phone (or laptop) away: If you’re old enough to remember a time when you didn’t always have a phone and computer in your pocket, you probably wax nostalgic for those days occasionally. While smartphones, laptops, and other devices are incredibly useful and convenient, they have drawbacks. Whether it’s fighting off the temptation to tune into your work email or Slack channel at the dinner table or browsing social media in bed, there’s a good chance your devices have worked their way into nearly every part of your life. This can increase the stress you feel from work, generate FOMO (fear of missing out), and generally affect your mental health for the worse.
    So consider unplugging for a bit. Turn the devices off at bedtime. Or leave them at home for your evening walk. A little bit of time away from the virtual world might be the break you didn’t know you needed.
  9. Make “me time” non-negotiable: No matter your age or occupation, it’s important that you make time in your schedule for yourself every day. This doesn’t have to be an elaborate activity. “Me time” could be simply cooking dinner. Or going for a fifteen-minute walk. Or painting a model airplane. It doesn’t matter what you’re doing if you want to be doing it.
  10. Take a day off: This last one isn’t always possible, but if you have the opportunity or option, consider taking a day off. Many employers offer mental health days, but if yours doesn’t, consider calling in sick or taking a vacation day. Gift yourself the time to go for a hike, catch up with a friend, or work through the stacks of dishes that have been piling up. Whatever you end up doing, a break from work can provide a much-needed breath of fresh air—literally and figuratively.

https://www.sciencedaily.com/releases/2015/02/150225094321.htm

https://www.goodtherapy.org/blog/study-explores-how-busy-schedules-affect-well-being-0226151

https://mhanational.org/31-tips-boost-your-mental-health

https://www.mentalhealthfirstaid.org/2019/08/how-to-practice-self-care-on-a-busy-schedule/

https://www.verywellmind.com/how-the-glorification-of-busyness-impacts-our-well-being-4175360

https://idontmind.com/journal/6-mental-health-habits-for-your-busy-schedule

https://crossroadshealth.org/prioritizing-mental-wellness-in-different-parts-of-your-life/

https://www.verywellmind.com/when-and-how-to-take-a-mental-health-day-3144754

https://www.apa.org/news/press/releases/stress/2022/march-2022-survival-mode

honey

honey

Spring’s new growth and beautiful flowers brighten the world after long months of colder, wetter weather. But with that flourishing flora comes something else—pollen and seasonal allergies.

For many people, they can feel the moment the world around them shifts from winter into spring. Their eyes become watery and itchy. Their nose runs or stuffs up. Sneezing becomes just as common as laughing. When these symptoms pop up, it’s time to reach for the allergy medication so you can get through the day in one piece. But have you ever been told to reach for local honey for seasonal allergies instead?

Honey, particularly products harvested locally, is often suggested as a natural way to help you deal with allergies when spring comes around.

But does honey actually help with seasonal allergies? To answer that question and separate myth from fact, let’s look at how allergies work, how honey is made, and where the two might intersect.

What are Seasonal Allergies?

First, you have to understand what happens in your body when spring comes around. You can go in depth about seasonal allergies with this helpful story. But here’s a brief overview:

Imagine your body is a thriving 24/7 office building. All the busy workers inside the building are your cells. Some cells are in the department responsible for moving your muscles. Others are in departments that make sure you have the energy to go about your day.

The work your cells do is very important—it keeps you alive. But there are many threats inside and outside your body that can cause problems.

In a building, someone could break in, or internal issues, like a flood from a burst pipe, can pop up. In your body, you can cut your skin or breathe in foreign particles that can cause a variety of problems.

To protect you from potential threats, you have a natural security system—your immune system. This is like the security and on-site first responders in the office building. These immune cells are always on patrol. They keep an eye out for anything that they think might hurt you. When they find a potential threat, they mobilize quickly to contain and remove it.

However, they occasionally come across particles that are relatively harmless—like pollen from blooming trees and flowers—and your security system overreacts. Your immune cells trigger alarms throughout the entire building of your body, temporarily disrupting everyone’s work with sneezing, watery eyes, and a runny nose.

When the threat is taken care of, security posts pictures of the intruder so your cells can remember what it looks like for next time. And that’s why your seasonal allergies happen at predicable times.

Using Immune Memory to Your Allergy Advantage

When your immune system comes across pollen again, your immune cells recognize the pollen from all the pictures it took and posted up the last time they encountered one another. That memory allows your immune system to respond faster and better every time it encounters the familiar threat, because it learned how to best deal with it last time.

This system works great for threats like viruses or bacteria. These threats don’t usually happen every day, so the immune system doesn’t become desensitized to seeing the same problem repeatedly.

But imagine if the same problem kept happening every day. Most likely, the immune cells would stop responding as aggressively. Eventually, they might even learn to just live with it like a busted ceiling tile in the break room or a tiny leak in the roof whenever it rains.

When this conditioning is done intentionally, it’s called immunotherapy. These techniques can be used to help train your body to grow comfortable with having particles like pollen around, so your immune system learns to live with its presence and ignore it.

This is how allergy shots work. By giving you a concentrated dose of particle pieces that you’re allergic to every few weeks or months, you can train your immune system to desensitize itself to the presence of that allergy-causing substance.

How the Properties of Honey Relate to Seasonal Allergies

Now that you have the gist of seasonal allergies, let’s look at the next piece of this puzzle—honey.

Honeybees produce the sticky substance by gathering a liquid called nectar that is produced by flowering plants. The bees store nectar in an extra stomach in order to carry it back to their hive.

While the nectar is hanging out in the stomach, it mixes with other items the bee has eaten. This changes the chemical makeup of the nectar so it’ll last longer, like preserving fruits to make jam that can last longer on your shelf or in your fridge.

Once the bees return to their hives, they pass the preserved nectar from their stomach to another bee, who stores it in their extra stomach to pass on to another bee. The nectar passes from bee to bee until it reaches its final destination—a honeycomb.

After the last bee in the chain coughs up the nectar into the honeycomb, the bees in the hive use their wings to help any extra liquid in the nectar quickly evaporate so the honeycomb can be sealed up for storage. Now the bees have a sweet food storage to dig into during winter months, and humans have a sugary addition to their diet that may also help with seasonal allergies.

Now it’s time to circle back to the theory of using honey for seasonal allergies works. Basically, it goes like this:

When bees are gathering nectar from flowers they pick up pollen, which may end up mixed into the honey. So in theory, if you eat a lot of this pollen-containing honey, your immune system will start acclimating to seeing the pollen in your body. Once your immune system sees this once-alarming substance so many times, your immune cells stop responding to it.

With no immune cells sounding an alarm, your seasonal allergy symptoms aren’t triggered, and you can breathe easier.

But Does Local Honey Actually Help with Seasonal Allergies?

First, the bad news. There’s no guarantee the honey you eat has any pollen in it. Additionally, there are a lot of plants out there that produce pollen, and not all of them have flowers that are the preferred targets of honeybees.

In fact, honeybees usually prefer plants that aren’t commonly considered the main sources of pollen that commonly triggers seasonal allergies.

Other bad news: if someone has recommended you eat honey for allergies, they probably have told you that it needs to be local honey. That’s because different areas have different plants. If you eat honey with pollen from Alaska and you live in Arizona, the pollen in the honey will be very different from the particles hanging in the air around your house.

In many cases, local honey is also sold relatively unprocessed. That means there might be bee parts, bee venom, or bacteria. If you’re allergic to bees themselves, eating this type of honey might cause its own allergic reaction and make your allergy problem even worse.

There is Some Good News About Honey

Don’t toss your honey out just yet. Eating honey has many other benefits that can help you optimize your experience during the season. For instance, it can help soothe a cough, especially when used to sweeten tea instead of using sugar. Just don’t give it to kids younger than a year old, because it can cause a life-threatening illness called botulism.

There also might be some potential of using honey at high doses alongside normal allergy treatments to help manage the symptoms of seasonal allergies. There are few studies on this topic, and they often provide mixed results. But one small study found that large doses of unprocessed honey seemed to help sufferers of seasonal allergies deal with their symptoms, at least for a little while.

Of course, you’d probably need to eat a lot of honey. In that particular study, participants ate at least 50-60 grams (about two and a half tablespoons) of unprocessed raw honey every day for a couple of months.

What’s the Final Verdict?

With all that said, it’s time to answer the question—does eating honey help with seasonal allergies?

Well, it can certainly help you manage symptoms like a cough. And the theory about pollen in the honey makes sense. But, for now, it’s best to reach for the allergy medications and limit your time outdoors until pollen season has ended for the year.

https://www.livescience.com/37611-what-is-honey-honeybees.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6074882/

https://www.webmd.com/allergies/features/does-honey-help-prevent-allergies