Archive for the ‘Travel Tips’ Category

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Staying Healthy as a Traveling Graduate Student

Wednesday, October 19th, 2011 by

Students traveling for a graduate program, must take steps to ensure their health remains intact. Optimum health keeps mental and physical performance sharp, and also reduces anxiety and stress than can come from graduate studies.

As a graduate student traveling for the purpose of research, you should expect to spend large amounts of time in conference rooms or hours in a library vault – this can disrupt your daily routine and make it harder to maintain good, health-promoting habits. It’s all too easy to eat poorly or overeat, skip an exercise routine, and stay holed up in your hotel room working until the wee hours of the morning to prepare for a meeting or presentation.

Stay in good health while traveling by getting regular, restful sleep, eating healthy meals on a regular schedule (every four hours or so), spending reasonable amounts of time on work, and participating in some form of exercise each day. Exercise is tough to squeeze in, but does not need to be time- consuming. According to a Forbes magazine article, planning ahead to get outdoors can be easier than you thought and very beneficial to your productivity while on a trip.  Your body will reward you with energy, focus and a level mood.

Because research involves gathering data from a variety of sources, consider spending less time staring at leaves of paper or computer screens and get out for some more visual and tactile research. Not only will the fresh air be good for you, but it will make your research more unique. Visiting museum exhibits in the area and locating other potential sources of information or inspiration can lead to findings that nobody else has experienced. This change of scenery can also alleviate stress and get the creative side of your brain going.

Many library and museum vaults require you to wear a specific type of clothing, so check that out in advance. Also, pack some aspirin and a few cold tablets in case you catch something while traveling. If you know insomnia might hit you, bring a trusted sleep remedy and take a small bottle of indigestion tablets for any potential stomach issues. Eliminate waiting at baggage claim and skip the extra baggage charges by taking only one carry-on suitcase. The New York Times article, “The Art of Jamming It All In” can help you figure out how to pack efficiently and keep stress levels down while traveling by air.

The key to a successful trip is seeing all you can and staying healthy enough to enjoy it.  If you make sure that you are eating right, getting fresh air and exercise, you will be able to stay focused and engaged. When you arrive home, you might even find yourself in better shape than when you left.

Author: Anthony Garcia

Anthony Garcia, a writer for Online Graduate Programs, recently completed his graduate education in English Literature. A New Mexico native, he currently resides and writes in Seattle, Washington. He writes primarily about education, travel, literature, and American culture.

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FDA Regulations Call for Broad Spectrum Sun Protection

Thursday, June 16th, 2011 by

After decades of debate, the FDA has finally released guidelines for sunscreen products that will help protect consumers against both sunburn — caused by ultraviolet B rays, and skin cancer and aging — caused by more dangerous ultraviolet A rays.  The guidelines also set limits on acceptable sun protection factor (SPF) levels.

New regulations will require manufacturers to specifically address whether or not their products block both UVA and UVB rays.  The new buzzword from the FDA is “broad spectrum” to describe sunscreen that blocks both.  They also require manufacturers to market sunscreens with a SPF rating of at least 15, but less than 50, unless they have data to substantiate a higher number.   ”These changes to sunscreen labels are an important part of helping consumers have the information they need so they can choose the right sun protection for themselves and their families,” said Dr. Janet Woodcock, director of FDA’s drug division. The majority of consumers are not aware that most sunscreens on the market today are designed to only prevent sunburn by blocking out UVB rays, while affording little to no protection against UVA rays.  The FDA is hoping that this will soon change.

Malignant melanoma, the most deadly form of skin cancer, is diagnosed each year in over 65,000 Americans, resulting in almost 9,000 deaths.  Dermatologists recommend that in order to prevent melanoma and the other ravaging effects of exposure, sunbathing enthusiasts should apply a sunscreen that is “broad spectrum” and with a SPF of 30 or greater every two hours.  The FDA is also banning sunscreen claims such as “sweatproof” and/or “waterproof”, which the agency says are “exaggerations of performance.”

Starting in 2012, if a sunscreen product does not protect against both UVA and UVB rays, or if the sun protection factor is below 15, then it must have a disclaimer which reads “This product has been shown only to help prevent sunburn, not skin cancer or early skin aging.”  In order to be compliant, some manufacturers, such as Coppertone and Neutrogena, already have labels that read “broad spectrum UVA and UVB protection.”

Whether you’re spending the day at the beach or taking a ten minute walk in the sun, take the necessary precautions to protect your skin.

Photo by sgt fun.

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“Yellow Book” Expanded: CDC Updates International Travel Health Guide

Tuesday, May 17th, 2011 by

The Centers for Disease Control and Prevention (CDC) has announced that the 2012 edition of its definitive Yellow Book is now available in bookstores. This authoritative reference work is written by health professionals but is very accessible for international travelers who want to understand the risks of infectious disease around the world and how to manage common problems such as traveler’s diarrhea. The Yellow Book is reissued every two years. The 2012 edition includes these new features:

  • Updated maps on the distribution of dengue fever
  • More detailed maps for yellow fever and malaria
  • Preventing traveler’s diarrhea by understanding how food is prepared
  • Tips for traveling to mass gatherings such as the Hajj pilgrimage, the Olympics or the World Cup
  • Preparing for study abroad
  • How to manage when you are traveling during an international disease outbreak
  • In-depth discussions of itineraries that take you to the Caribbean, Egypt, Central America, Mexico and South Africa.

It’s now available through Amazon for $33.43 and soon the ebook version will be available, perfect for the traveler who wants to view it on their Kindle or iPad.

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Moderation Yields the Healthy Business Traveler

Friday, May 13th, 2011 by

A recent study published in Science Daily indicates that the key to being a healthy business traveler is to travel with moderate frequency. Research conducted by Columbia University’s Mailman School of Public Health finds that those employees who travel more than 20 days a month and those that do not travel at all are more likely to exhibit poor health conditions than those who travel one to six days a month.

The unhealthier frequent travelers were found to suffer from:

  • Obesity
  • Heart Disease
  • High Cholesterol
  • High blood pressure

According to Wall Street Journal’s The Middle Seat Terminal blog, these conditions result from common traveler behaviors: eating poorly with high-fat, low-fiber, high-calorie meals, lack of sleep, too much sitting, and high alcohol consumption. To combat these tendencies, travelers are advised to travel with healthy snacks and to order healthier prepared foods (Smart Women Travelers and About.com offer practical suggestions in this area), and to take advantage of the fitness centers and exercise options through many hotels.

One silver lining for globetrotters: researchers consistently found that “health outcomes were worse for those not traveling than those traveling the most.”

How do you stay fit while you travel? 

Photo by permanently scatterbrained.

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Sick After a Flight? Blame Other Passengers Not Airplane Air

Wednesday, March 30th, 2011 by

Travelers who end up with a cold after taking a flight frequently believe that the air on the plane is to blame for their sickness.  According to a recent MSNBC article, however, the real culprit is fellow passengers who are already sick and spread their germs through coughing and sneezing on board.   In reality, the air on an airplane is no worse than the air circulating in a typical office building. 

Many passengers believe that they are breathing the same air from the time the cabin doors close to the time they open at the end of the flight.  However, airplanes take a mix of air from the cabin and fresh air from the outside that is heated by the engines.  This air is then passed through HEPA filters to be sterilized before it flows back into the passenger cabin.  The air on the planes is refreshed more frequently than in most offices.

The biggest concern for travelers trying to stay healthy is sitting near a sick passenger on the flight.  The germs from a cough or sneeze can easily travel to nearby rows and live for up to twenty-four hours on commonly touched surfaces, such as arm rests or tray tables.  According to the article, airlines have no protocol or requirement to clean these surfaces between flights, which means there are germs present when travelers board the plane.

The best bet to stay healthy is to avoid sitting near a sick passenger. Charles Gerba, an environmental microbiologist at the University of Arizona at Tucson, recommends that travelers ask to be moved to an open seat if they are placed next to someone who is coughing and sneezing.  If there are no seats available, Gerba suggests that travelers turn the air vent to medium flow and point the air current just slightly in front of their face.  This will help to push away germs from a cough or sneeze.  Passengers should also try to stay hydrated by drinking 8 ounces of water for every two hours in the air.  The most important thing for travelers to remember, however, is to keep their hands clean and avoid touching common surfaces as much as possible.  Following this advice will help travelers stay healthy after a flight.

Photo from the CDC.gov.

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Traveling Abroad with Prescriptions: It May Not Be As Easy As You Think

Wednesday, January 19th, 2011 by

Yesterday, The New York Times ran an article, Before Trip, Make Plans for a Dearth of Medicine, recounting the writer’s frustration with trying to get a prescription refilled in Puerto Rico. This article provides important reminders: things can go wrong, your trip can last longer than you expect, and things that can be handled with a simple phone call in the U.S. can become a major headache in another country.  

Many travelers are so used to taking their prescriptions that they only fret about forgetting to pack them when going on a trip. They don’t consider that they might lose or run out of their medicine (and if so, that the pharmacies may not accept called or faxed in orders from a U.S. doctor) or that their prescription could be for a drug that is illegal or unavailable in the country they are visiting. 

The U.S. Department of State offers advice for travelers going abroad with preexisting medical problems.  Travelers with prescriptions (including eyeglasses/contacts, allergy medicines, and birth control pills) should follow these guidelines to prepare before their trip:

  • Carry a letter from their doctor describing the medical condition and any prescription medication, including the generic names of prescribed drugs
  • Medications carried abroad should be left in their original containers and clearly labeled
  • Check with the foreign embassy of the country to make sure any required medications are not considered illegal in that country

Frank Gillingham, MD, a frequent contributor to HTB, provides some additional advice for those traveling with prescriptions in his Health and Safety Abroad series.

Do you need assistance finding out what your prescription is called or how it is prepared in another country?  HTH Worldwide  built, maintains and annually updates an international database of over 6,200 brand names for nearly 400 compounds in 28 of the most frequently visited countries around the world. This information, along with information on finding pharmacies and profiled doctors, is available to anyone covered by an HTH Worldwide health plan or through an mPassport subscription or downloadable iPhone apps. 

Photo by Smabs Sputzer.

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Use Your Head on the Slopes: Wear a helmet

Friday, December 17th, 2010 by

Head injuries on the ski slopes have decreased due to increased use of helmets and improved equipment, and the sport could be made even safer if everyone used the equipment properly.  In the 2009-10 season, a total of 25 skiers and 13 snowboarders died in a span of 59.8 million skier/snowboarder days, making the sport relatively safe—after all, 46 Americans died last year after being struck by lightning.  Skiing has about 2 injuries per 1,000 skier visits, says Jasper Shealy, a professor emeritus at the Rochester Institute of Technology who has studied skiing and snowboarding injuries for 40 years.  Snowboarding has a 50-70% higher injury rate than skiing, but the death rate is about one-third lower.   

Thanks to the growing popularity of helmets on the slopes, head injuries have declined by 50% in the past ten years.  More than half of all skiers and snowboarders in the US wear helmets.  Unfortunately, the average number of people who die on America’s slopes each year has held steady at around 40, and the nature of the fatal crashes—high speed encounters with fixed objects, usually trees–have led researchers to believe that it is unlikely that deaths can be eliminated from the sport.  

According to Michael Berry, president of the National Ski Areas Association, the key to avoiding injury on the slopes is to follow these guidelines:

  • Wear a helmet
  • Ski or ride in control
  • Be able to avoid objects and other skiers/snowboarders
  • Never test the effectiveness of the helmet

Responsible skier and snowboarder behavior is crucial for staying safe.  When jumping on the lift this winter, remember to follow what Berry calls the “responsibility code”:   Be sure to stop in safe places, look uphill and yield before going downhill or merging onto a trail, stay off closed trails and know how to use lifts. Oh, and ski under control.

Photo by kandyjaxx.

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Healthy Preparation Goes a Long Way to Protect Students Abroad

Wednesday, December 15th, 2010 by

Are you preparing for a study abroad program? Do you know someone who is? HTH Worldwide, a global health and safety services company, recently released on YouTube an educational video series called Health and Safety Abroad.  Dr. Frank Gillingham, medical director for HTH Worldwide, created this video series to help study abroad participants prepare for their experience. These video vignettes, cover how to avoid or manage serious health and safety issues that confront students abroad:  Alcohol, Prescription Drugs, Illegal Drugs, Mental Illness, Chronic Illness, STDs, Jet Lag, Traveler’s Diarrhea, Sun Exposure, Malaria, Motion Sickness, Water Hazards, Altitude Sickness and Security.

Dr. Gillingham presents the material personally in an entertaining and engaging manner because he knows that, “many students will be interested in making sure their study abroad experience is as memorable as possible.  It is my hope that they will pay attention to this information because a little knowledge and preparation will enable students to enjoy a positive and rewarding experience.”

Many universities have already started including these videos in their pre-departure training programs and are recognizing their value.  David Larsen, formerly Executive Director of Arcadia University’s Center for Education Abroad notes, “This video series is terrific!  It covers many important topics with unbiased, factual information delivered in a manner that today’s students should welcome.  It’s an important contribution to education abroad.  Thanks to Dr. Gillingham and to HTH for preparing these pieces and making them broadly available.”

You can find the series, broken down by segment, on HTH Worldwide’s YouTube channel.  Share them with anyone you know preparing for a study abroad experience – a little preparation goes a long way.

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Easing Aches and Pains Triggered by Travels

Monday, December 6th, 2010 by

According to a recent survey, 86% of Americans have aches and pains that are triggered by travel activities, with 11% of Americans reporting that they outright avoid travel due to aches and pains[1].  To help holiday travelers ease aches and pains during holiday trips, the makers of ThermaCare® are inviting people to join its Holiday Travel Heat Wave by offering the following tips:

  • Pack light – Lifting and carrying heavy suitcases can cause strain on your back. Always remember to lift from your knees instead of bending over for added support.
  • Use rolling luggage – Take the weight off your back and arms during those mad dashes through the airport!
  • Adjust your seat so it is as comfortable as possible – When spending long hours in a car seat make sure to adjust your seat before leaving to ensure it is as appropriate for your body type as possible.
  • Use a pillow, blanket, or traveling neck rest for extra support – Long trips can trigger all kinds of aches and pains; packing items such as a pillow for additional lower back support or a neck rest can help eliminate or lessen common aches and pains.
  • Take breaks and stretch – Everyone wants to get to their destination quickly, but taking short breaks at rest stops and making time to stand up and stretch, even on airplanes, will keep you feeling limber and fresh once you arrive!
  • Pack ThermaCare® HeatWraps – Toss some ThermaCare® HeatWraps into your carry-on for when aches and pains get the best of you. These thin discreet wraps provide pain relief without the need to take pills. They can easily be worn under clothing and are flexible enough to move with you no matter where your holiday travels may take you.

Post provided by Ketchum on behalf of Pfizer Consumer Healthcare.

 [1] Opinion Research Inc. conducted a national telephone survey of 1,000 adults, age 18 or older living in the continental United States. The survey was completed during the period November 4-8, 2010. The survey was funded by Pfizer.

Photo by Jez Page.

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New Ways to Generate Safe Water in the Wild

Wednesday, December 1st, 2010 by

Survivalists and military personnel have long been familiar with the need to purify water from lakes, rivers and streams where safe water supplies are unavailable.  In addition to chemical pollutants, heavy metals and silt, portable water purification systems must be able to remove bacteria, such as E. coli, Salmonella (typhoid fever) and Vibrio cholera (cholera), protozoa such as Giardiasis and Cryptosporidium, parasitic worms such as liver flukes and schistosomiasis and viruses. 

For years, the process of boiling water to kill larger pathogens, using activated charcoal filtration systems to remove pollutants, and then adding chemical decontaminants such as chlorine and iodine to eliminate viruses has been the gold standard for obtaining potable water in the wild.  However, new technologies in the last twenty five years have created more user friendly alternatives for soldiers and nature enthusiasts alike.

Portable water purification devices, otherwise known as point-of-use treatment systems, employ a variety of technologies.  The Sport Berkey Portable Water Purifier uses a filter that removes contaminants by a surface phenomenon known as adsorption — the molecular attraction of substances to a media surface. Source water is forced through a filter that removes pathogens and toxic chemicals.

Aqua Sun produces battery and solar powered briefcase sized devices that can purify a gallon or more of water per minute using a combination of filtration and ultraviolet light disinfection.  This represents a significant improvement over the hand pumps that force contaminated water through filters that have been used by military personnel since the late 1980s. Hydro-Photon manufactures a portable, lightweight UV water purifier with the brand name SteriPEN that uses sunlight to induce DNA changes in disease-causing organisms. These DNA changes interfere with an organism’s ability to reproduce — rendering the pathogen harmless.

Though cutting edge, many of the newer technologies have their limitations.  For instance, devices like the SteriPEN are intended for use with clear water only, and devices that rely on filters lose their ability to extract contaminants over time and may even become pathogen reservoirs.  If you are venturing into areas where safe water is not available, consider the volume of water that you need to purify and the logistics of carrying a purifying device with you. There’s likely to be an optimal solution.

Photo by waterdotorg.

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