Archive for the ‘Balance and Wellness’ Category

How Do You Sleep At Night?

Friday, February 17th, 2012 by

We love to travel, but travel is exhausting. The problem for many is that it’s just so difficult to sleep when they’re away from home. And that can make the thrill of visiting a new place a little less thrilling.

And, of course, when you’re crossing time zones, there’s the specter of jet lag.

The symptoms of being overtired on the road – body fatigue, headaches, inability to concentrate – are obvious. What might not be as obvious are strategies to get more rest while you’re traveling. Here are some ideas:

While on the plane:

  • Block out light. Use a sleep mask to block out light.
  • Reduce noise. Even if there isn’t a screaming baby sitting right behind you, there’s a lot of noise and conversation going on around you. Bring along earplugs or noise-cancelling headphones.
  • Get comfortable. To do this, you’ll likely need some sleep aids such as a neck pillow and a blanket to remind you of home.

In your hotel:

  • Ignore the time zone you’re visiting. Whenever possible, try to go to sleep at the same time that you would if you were at home – or at least as close to that time as possible.
  • Get some exercise. Even a quick 20 minute workout during the day will make it easier for you to fall asleep at bedtime. It’s important that you get your exercise at least five hours before lights out; otherwise, you’ll be all amped up have a hard time finding Never-Never Land.
  • Bring your own pillow. One of the best sleep aids is the pillow you’re must comfortable with. Bringing it with you is a signal to your brain that it’s allowed to relax.
  • Create a good sleeping environment. Close the curtains, turn off dripping faucets, set the thermostat, turn off your phone and use a machine that creates white noise to help drown out unfamiliar noises in the night.
  • Have a bedtime routine. A lot of travelers suggest a relaxing soak in the tub or even just listening to some soothing music.

Doctors and researchers always tell us that adults need seven to eight hours of solid sleep each night (not that I know anybody who gets that). It’s hard to do that when you’re filling your travel schedule with business meetings or a late night dinner on the local cuisine. But hopefully these ideas will help you get a little more rest and relaxation and make traveling something you’re enjoying, rather than simply enduring.

Photo by Fellowship of the Rich.

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Resolve to Have a Healthy New Year: Lessons on Longevity from Abroad

Wednesday, December 28th, 2011 by

You don’t have to look far to find self-improvement tips, but I wanted an international perspective, so I dug back into The Blue Zones by Dan Buettner, who captures certain secrets of longevity from natives of Sardinia, Okinawa and Costa Rica. Despite being separated by thousands of miles, these distinct and ancient cultures are based on very similar, simple principles that can be distilled into resolutions:

  • Wake up with a plan–in Okinawa it’s an ikigai, in Costa Rica a plan de vida. Start each day with a clearly articulated purpose.
  • Include the grandparents—put three generations of family at the center of life to broaden perspective and pass down traditions and meaning.
  • Exercise outside—the combination of sunshine and activity that raises cardiovascular function is an unbeatable way to lift your spirits.
  • Make meat a special occasion—whether it’s lamb in Sardinia, pork in Okinawa or chicken in Costa Rica, it’s traditional to eat meat once or twice a week and for celebrations.

Of course, there is also plenty of local color when it comes to longevity tips. If these cultures ring in the New Year with a favorite tonic, here are the beverages of choice:

  • Sardinia—red wine (Cannonau) or goat’s milk
  • Okinawa—miso soup
  • Costa Rica—hard water (full of minerals)

As you raise your glass, you may want to borrow from the Italians and say “Cent ‘anni!”–shorthand for “May you live 100 years!”

Photo by davidgordillo.

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A Healthy Approach to Travel: Don’t Escape, Set Goals, Be Balanced

Thursday, December 15th, 2011 by

A recent column by the Frugal Traveler compiled some of the most recent thinking and advice from those who study travel and travelers for a living. Researchers and thinkers at the University of Wollongong, Texas A&M and Virginia Tech look a little deeper than most of us in the quest to understand how traveling improves the quality of life. Their conclusions can be distilled to few important principles that rest on the healthy virtues of thinking positively and finding balance in your life. Here they are in a nutshell:

1) Don’t view travel purely as an escape; set out on your journey with goals for self-improvement; it’s okay to get away from it all, but the most rewarding travel also affords the chance to reflect on your shortcomings and to actively address them.

2) Don’t idealize the experience in advance; one of the most enduring lessons travelers learn is that keeping your expectations realistic is the best way to open up to daily surprises – delights abound and even disasters produce fond memories. Go abroad with your eyes wide open and in possession of unbiased information about your destination and accommodations. You can get a dose of reality by talking to friends and family who have been there before and by going to web sites you trust. We recommend AFAR, NetGlobers, and World Nomads.

3) Know what’s important to you; don’t rely on ranking schemes — they always rely on somebody else’s value system or the sentiment of a crowd. Sift through the specific comments that travelers post online until you find the observations that hit a chord. It might be the quality of light and air in a quiet locale that you are really seeking instead of a four-star restaurant.

4) Seek balance.  If your life is predictable, search out spontaneity; if it’s frantic, find serenity. Deep down we are all hankering to fill in the spaces in our lives and create a whole person. Travel is the ideal way to fill the gaps.

5) Share your experience and accomplishments. Round out your travels by recounting for friends (or even complete strangers) the goals you achieved, the surprises you’ll never forget, the balance and harmony you found.

Thanks to the Frugal Traveler for pointing the way to a mindset primed for discovery and prepared for deep appreciation.

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Top 5 Tips for Staying Active While You Travel

Wednesday, December 14th, 2011 by

Many people use their vacations as a means to relax, escape their day jobs, and enjoy peace of mind for several days out of the year. Unfortunately, the extravagant meals, excessive alcohol consumption, and long days spent on the beach are detrimental to a vacationer’s mental and physical well being because they are unhealthy in their own right. Masters degree dissertation studies have shown that a healthy diet and frequent exercise is good for one’s long-term health. For some people, these sporadic changes can cause queasiness. For others, being active may just be a normal part of life. Regardless of the reason, it is important to stay active while you travel.

Go Hiking
Choose a destination that allows you to hike to see the sights. While the word “hike” may sound strenuous, many destinations have hiking trails suitable for all fitness levels, from beginner to expert. As long as you remember to take it easy and bring along plenty of water to drink, hiking can be great exercise and will add a new experience to your adventure.

Use a Fitness Center
If you are used to a morning or evening workout, choose accommodations that offer a free fitness center onsite. You can fit in a short exercise regime in the morning before you head out for the day or in the evening before bed, if you prefer. This allows you to maintain your workout regimen even while you are on vacation.

Always Walk
If you are staying in a multi-floor hotel, take the stairs instead of using the elevator. Choose accommodations within walking distance of the sights you wish to see so you can walk instead of drive or take public transportation. Walking up and down stairs or to and from your destination provides you with enough exercise to stay active while you are away.

Use the Pool
Regardless of the type of accommodations you choose, many hotels and campgrounds offer pools for the enjoyment of guests. If there is a pool, make use of it. Taking a short swim in the morning, afternoon or evening allows you to exercise in a less-strenuous manner.

Take Breaks
As you travel, it is important to take breaks, especially if you will sit for a long period of time. If you drive, stop every couple of hours to walk around and stretch your legs. If you are on a lengthy flight, stand up and stretch so you don’t become stiff. Fitting in short walks or simply standing and stretching while you see the sights is also important.

You need to find accommodations that will fit your needs in terms of location and amenities. You must also make a commitment to setting aside time to implement your exercise routine. Staying active during your travels doesn’t have to be difficult or time consuming and it can actually be complimentary to your vacation — allowing you to return home fresh and full of energy.

Author: Elaine Hirsch
Elaine Hirsch is kind of a jack-of-all-interests, from education and history to medicine and videogames. This makes it difficult to choose just one life path, so she is currently working as a writer for various education-related sites and writing about all these things instead.

Photo by gplex.

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