Good Lifestyle

Holiday trips can really dwelling your health - and we do not just want to say the family drama that is potentially awaiting you to your destination. Decadent food, flights filled with germs, sleeping flights and events, not to mention the assault of the cold season and the flu, can take their toll. To help you stay healthy this season, eat this, not that! Health has asked the experts - the country's doctors - how they maintain a strong, spirit and immune system to the most wonderful time of the year.

"I recommend all my patients what I call the 30-year program and 5", says Steven Reisman, MD,New York Heart Diagnostic Center. "This is a minimum of 30 minutes a day 5 days a week. In some studies, this has shown a decreased risk of heart disease up to 30%. This presents enormous benefits for general health . "

RX: The practical thing about the Reisman program is that you can do it anywhere - outside, at the airport waiting for a flight, or in the mall. No matter where you are these holidays (or how many pies you have eaten), stay moving. This will benefit both your heart and your immune system.

"A Mediterranean diet has proven to be a healthy eating and is also good for overall health because of its focus on omega-3 foods, which are anti-inflammatory," says Reisman.

RX: Diet during the holidays? Fortunately, the Mediterranean diet contains oily fish such as salmon, berries, colorful vegetables, dark chocolate and a moderate amount of red wine - all things that can lend a succulent vacation gap. For an additional Omega-3 boost, you can use chia seeds and your favorite chest milk to create puddings chia with cocoa, peanut butter or pumpkin for breakfasts or desserts.

"Drink liquids to stay well hydrated, especially in hot weather," says Reisman. "A tale of an old woman recommends a chicken soup as a good preventive step to ward off the winter colds, and there may be some validity to that." Water helps body organs to detox andSome studies suggestThis chicken soup may contain anti-inflammatory compounds that help protect your infection respiratory system.

RX: The experts atHARVARD MEDICAL SCHOOLAdvise by drinking four to six cups of water every day. And if you have the chance to do or order from time to time, he certainly could not hurt. The fashionable bone broth is another soothing and healthy option.

"Wash your hands frequently with soap and not touching your eyes, nose or mouth can help reduce the risk of colds and flu," says Remanan. "Disinfectant disinfectant surfaces can also help reduce risk."

RX: You regularly wash your hands and carefully, with soap and water for 20 seconds. Wear a hand-based alcohol disinfectant in your handbag, bag or suitcase to clean your hands when you are not near a sink, and disinfecting wipes from the size of travel to eliminate the Sarrmous public surfaces such as luggage carts, airplane armrests and car rental wheels before touching them.

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Experts from disease control and prevention centers indicate that each adult receives an annual influenza shot. Studies show that it can reduce your chances of getting off with the flu from 30 to 60%. This will not simply save you a few days of feeling feeling: the flu can have serious complications, even fatal, such as pneumonia.

RX: Call your doctor on this influenza. If you can not enter, many pharmacies administer the toll-free vaccine beyond the shot itself.

During sleep, the body produces antibodies and cells from diseases that attack germs and viruses. If you do not get enough z - quite possible at the time of the holiday - your immune system can pay the price.

RX: The experts of the National Sleep Foundation say that we all need seven to nine hours a night, no matter how riveting the Christmas movie marathons of the master's channel.

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"Stay calm and relaxed", advises Herman Williams, a MD and author-based author of Nashville deClear: living the life you have not dreamed of. "Stress has been linked to many diseases, hypertension and diabetes, to name a few."

RX:This may seem to be a high prescription, with end-of-year deadlines, stressful travel arrangements and family drama to negotiate. So, start your day with a mental exercise, before you suck out the opposite. "Meditate for 20 minutes every day when you wake up," says Williams. There are dozens of meditation and mindful applications that can help you get started.

"Keeping your exercise routine can be delicate when traveling, depending on your workplace and the amount of free time you might have," says Dr. Thanu Jey, DC, Director of the Clinic to Yorkville Sports Medicine Clinicin Toronto. "The resistance bands are easy to pack, do not weigh anything and can provide both stretching and reinforcement exercises while you are missing at work or at leisure, so you can always get your training."

RX: Several inexpensive sets of resistance bands are available on Amazon; You can use them to perform a variety of exercises and sneaked in a complete workout before knowing it.

Airplane trips could be something to hope if there was no literal pain. Improve your close environment with support devices on your seat. "Place a small cushion or pillow on your plane seat and position it on the small of your back to keep your lumbar curve (lower back) while you stay sitting," says Jey. "The pillow will encourage Your body to avoid bad posture and offer more protection of basin structures. "A neck pillow may seem a little embarrassing, but it could help you expand that post-flight headache.

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Long rides and car trips can lead to legs and painful feet, especially if you have traffic problems. "Wear compression lower under your pants to increase the venous circulation, reduce swelling, help prevent the development of varicose veins and reduce the symptoms of vein disease," saysAngelo Marino, do, a yale medicine radiologist and a vein specialist. "This is especially true if you consider long periods, such as nurses, have a family history of varicose veins like M, E or plan long distances during the holidays."

RX: "I usually recommend 20-30 mmHg strength for most of my patients," says Marino. "You also want to make sure that the bottom are properly mounted, because the lows too loose do not apply enough pressure, and the lows too tight can limit the healthy blood flow. The good news is that they come now in a variety Colors and fashion-forward models, so no one will even know you wear them. "Click onhere For a whole rainbow of compression stockings.

"When traveling, regular stretching can help prevent back pain," saysDr. Allen Conrad, BS, DC, CSCSFrom the chiropractic center of Montgomery County in the north of Wales, Pennsylvania. "It's easy to forget to stay flexible when you are busy or around the holidays, but long cars to family homes or shops can lead to injuries, which can ruin fun."

RX: "Did 10 minutes in the morning, in the evening and after a long drive to stretch your beck, legs and shoulders to prevent spasm and pain," says Conrad. "Perform regular daily stretching before long car rides. And after a long day, which will help relieve stress and prevent injuries. Your body will thank you for that. "

The public enemy n ° 1 during the flu season is not the guy who couched in the bus without covering his mouth, neither this little ubiquitous child with the flowing nose. It's your mobile phone. "We tend to think that our mobile phones only accumulate our own germs, but many people place their mobile phones on common surfaces such as chairs or restaurant tables," says JD Zipkin, MD, Northwell Health -Wehealth urgent care in New York. "It can take tons of germs from these surfaces."

RX: Experts recommend disinfecting your mobile phone every week or more frequently during the cold and flu period, to reduce the number of germs you transfer to your hands and hands. Worried about your sensitive mobile phone screen? You can also make your own disinfectant: mix parts equal to 50% isopropyl alcohol and water in a small spray bottle. Vapore it on a soft microfiber cloth and eliminate germs. And live your happiest and healthiest life, do not miss these50 irregular habits on the planet.