How to Travel Without Jet Lag

One serious downside of air travel is the jet lag that inevitably follows. Jet lag, scientifically known as desynchronosis, is the body’s physical response to alterations to circadian rhythms, which for humans is slightly longer than the day long (24 hour) cycle of our biochemical and physiological processes. When these rhythms get interrupted, it can leave us feeling tired, unable to concentrate, give us headaches and upset stomachs.

Jet lag occurs when we cross several time zones very rapidly and is worse as we travel from West to East, because we are losing time and therefore sleep. Scientists often say that it takes one day to recover for every time zone your cross.

To combat those nagging feelings of jet lag, try the following tips:

1. Try to sleep on the plane, especially on long West to East flights.
2. Set your watch to the local time of your destination as soon as you board the airplane.
3. Avoid alcohol on flights, as it acts as a depressant and can dehydrate you, worsening the effects of jet lag. Instead, drink plenty of water.
4. Get up and walk around during the flight. Keep your muscles loose and your blood flowing.
5. Eat a diet high in carbs, as carbohydrate rich foods can also hydrate us.
6. If you’re tired upon arrival, consider at taking a 15-20 minute power nap if you don’t have time to get a full night’s sleep.
7. Upon arrival, physical activity can help get the body back into a regular sleeping pattern.

Jet lag is inconvenient for most and debilitating for some. Try some of these tips on your next flight to combat the feelings of jet lag. If you have any questions about jet lag or air travel, feel free to contact your family physician or Empire Health and Wellness Center at 518-690-4406 or visit our website at www.empirehwc.com.

Winter Activities

Winter is finally here. And if you don't want to be cooped up indoors for the next few months, its time to get outside and enjoy all the activities you can only do when it snows.

I browsed a great website. Adirondack Sports and Fitness (http://www.adsports.com/), for more information on local outdoor activities.

Snowshoe racing - I've heard that if you can walk, you can snowshoe. The Dion Snowshoe Series hosts races every weekend (snow permitting) beginning on Dec. 27 and continuing through March. Snowshoeing takes a bit of endurance and is more about the journey than racing against the clock. If you're new to the sport, consider attending the Dion Demo Day at Albany Fleet Feet on December 20 from 12-2pm, followed by a run at the Crossing.

Cross Country Skiing - This area offers a great deal of cross country skiing centers for skiers of all abilities. For less than $20 per person, you get access to plenty of groomed trails, a lodge, lesson options, rental and food services. Also, check your local center for special programs like women's day, kids ski club, guided tours and festivals. Cross country skiing is thought to be on of the best aerobic exercises by exercise physiologists. It's also a low impact sport, so it's easy on knees and joints.

For more information about these and other great winter activities, contact Empire Health and Wellness Center at 518-690-4406 or visit our website at http://www.empirehwc.com/.

"Apps" Make Healthy Living Easier

Technology makes our lives so easy! (For the most part.) GPS's ensure we're never lost, laptops let us work from home or on vacation, cell phones keep us in touch with friends and family and so on. And now for those of you with Apple products like the iPhone of iTouch, staying healthy and getting into shape just got simpler.

With an iPhone or iTouch, you can download applications or programs that let you do everything from count calories to work out on the go.

For example, one program called "iFitness" is a comprehensive database of exercises. It delivers photos, vidoes, and detailed step-by-step instructions of over 230 exercises right to your handheld device. These exercises are sorted by body region or target muscles. Track your progress, create custom workout lists and even upload your own exercises with "iFitness."

One of my personal favorite apps is called "Lose it." This handy program lets you set healthy goals, like losing weight, then helps you track your daily food intake and exercise regimen so you can reach your goals successfully. Also, there is a searchable database where you can easily find the food you eat and detailed reports available online that let you track your progress.

So, if you have an iPhone or iTouch, look into these programs to make your healthy lifestyle just a little easier. And as always, for questions about healthy living, feel free to contact Empire Health and Wellness Center at 518-690-4406 or visit our website at www.empirehwc.com.

Drink Up!

Water is essential for all known life on Earth, including the human body. 55-75% of your body is water! (People that are more fit have a higher percentage of fluid, as muscle holds more water than fat.)

Not only do we need water to survive, we also need water to function properly. Even a 2% loss of our bodily fluids can effect athletic performance, brain function and cause fatigue. Doctors and health professionals often advise people to consume eight 8-ounce glasses of water a day to maintain the proper level of hydration. But why? Below, we have outlined the health benefits of drinking enough water.

- Helps metabolize stored fats which can lead to weight loss.
- Lubricates joints and can ease the pain associated with rheumatoid joint pain and arthritis.
- Helps prevent heart disease and strokes by preventing the clogging of arteries of the heart and brain.
- Lessens the severity of illnesses like the common cold or flu.
- Lessens the burden on kidneys and liver by flushing out harmful toxins in the body and also lessens the chance of kidney stones.
- Improves circulation and thereby the appearance of skin.

Water is universally important to keeping our bodies healthy and working properly. We have only touched on a few of the reasons why we should all drink more water. If you have any questions about the benefits of water, please feel free to contact Empire Health and Wellness Center at 518-690-4460 or visit our website at www.empirehwc.com.

Make Your New Year's Resolutions Early!

Making New Year's resolutions can be a daunting task. There is a ton of pressure to make a positive change in one's life as the new calendar year begins.

The top resolutions made by Americans include losing weight, getting into shape, quitting smoking or drinking and reducing stress. Sound familiar? We've all been guilty of making one or more of these resolutions and not keeping them. According to a recent resolution study, only 52% of the participants felt confident in their ability to stick to their goal, and only 12% actually succeeded.

But below, we're outlining some easy tips to help all of us set New Year's resolutions and reach them successfully.

1. Don't overdo it! Setting too many goals at once, or setting a goal that's too lofty (ex: I'm going to run a marathon in 4 weeks) may actually hurt your chances of success. You should challenge yourself, just not sabotage yourself.
2. Be kind to yourself. Don't beat yourself up for getting off track a little, or eating that one brownie. Persistence is key, not negativity. Also, try rewarding yourself for reaching small victories.
3. Set your own time table. Try making your resolutions early, like around Thanksgiving. Making your own schedule will help you feel more in control of your resolutions.
4. Tell everyone about your goals. Letting your friends and family know about your resolutions will give you a large support system. They can keep you accountable, so accpet their help.

Use these helpful tips and setting your "Any Time of Year" resolutions can lead to a successful lifestyle change. If you have any question about living a healthy lifestyle, feel free to contact Empire Health and Wellness Center at 518-690-4406 or visit our website at www.empirehwc.com.

Attention Runners!

For all the runners out there, mark your calendars for a must-attend seminar!

Empire Health and Wellness Center's very own Brendan Sullivan, PT and Bill Milhizer, PT will be leading an informative talk entitled "Strength Training for Runners," on Wednesday, Jan. 20, 2010.

The seminar will be held from 6:00 - 7:30 pm at Fleet Feet Sports, located at 155 Wolf Road.

For more information about this great, educational session or to RSVP please feel free to call EHWC at 518-690-4406 or visit our newly updated website, www.empirehwc.com.

Healthy Travel Tips

As Turkey Day and the holiday season fast approaches, many of us are gearing up to hit the road and the friendly skies to visit friends and family or get away on a vacation.

For a lot of people, traveling is already a stressful and uncomfortable necessity and the last thing they need is more anxiety or to get sick! So below, we have outlined several tips for travelers to stay healthy while driving, riding and flying to their destinations.

1. Stay hydrated. Drinking water keeps your system "flushed" and working smoothly and also gives you energy.
2. Eat right. Try bringing nutritious snacks for your trip like fruit, veggies, crackers or trail mix. Also, refrain from eating heavy meals as they can make you lethargic and uncomfortable.
3. Exercise! Travelers should get up and move around every hour or two. Try walking up and down the aisles of an airplane, or walk around the rest area when driving. Movement can decrease sluggishness, muscle stiffness and even digestive problems.
4. Prevent stressful situations.To ease the mental strain of holiday travel, remember to plan ahead as much as possible. Pack well in advance, leave for the airport earlier than usual, plan for unexpected delays or problems and make back-up plans in case of emergencies.

These are just a few ideas for easing the stress and discomfort of holiday travel. Feeling fatigued, sick or stressed out can ruin the excitement of that special trip for the whole family. If you have any questions about this blog or our healthy travel tips, please feel free to contact Empire Health and Wellness Center at 518-690-4406 or visit our website at www.empirehwc.com.