By Jennifer Woods

Preparing to go on vacation is an exciting time, particularly if you are travelling to a far-flung destination. However, as well as thinking about what new clothes you plan to treat yourself to for going away, it’s vital that you consider what steps you can take to keep yourself fit and well while you travel. Here we take a look at a number of important areas that you should take into consideration before you step on to the plane to jet off.

Vaccinations

Although sometimes you do plan a last minute holiday, it’s important to check whether you need to have any travel vaccinations in plenty of time; ideally leave yourself two months to do this, as some require a course of injections and can’t be taken alongside other vaccines. Check you are up to date for the usual shots, as conditions such as measles, meningitis, tetanus and TB occur in many parts of the world. Which additional vaccines you need does depend on where you are going, but if your travels are taking you to South America, Africa or Asia the chances are you may well need at least some immunizations to protect you from the diseases that are more prevalent locally. As well as the country you are holidaying in, which region you are going to makes a difference, as sometimes it is just more remote or poorly developed areas that pose a danger for specific diseases; the time of year is also important, as outbreaks of certain diseases only occur in a particular season.

Generally if you are backpacking or camping you are at greater risk than someone staying in a resort, as you are more likely to pick up infections when cooking or from where you are staying. If you already have existing health conditions, this can also make you more vulnerable to infections especially if you have a condition that weakens your immune system. Don’t forget to arrange a course of anti-malaria pills if you are off to an at risk region. Your usual doctor can advise you on the shots you will need for the destination you are visiting, but you can alternatively use the services of a travel clinic.

Travel insurance

Around a fifth of people taking a vacation don’t take out the travel insurance they require, which if involved in an accident or they require hospitalization due to illness they regret. Even though you have medical cover for within the United States this will not necessarily cover you for treatment elsewhere in the world. Equally currently being in perfect health is no excuse not to get it either, as you can’t predict whether you might take ill on holiday or injure yourself.

The cost of medical bills can mount up if you need to receive treatment abroad, so it pays to take out travel insurance. If taking part in adventure sports or trekking at high altitude, check your policy covers these; you may need to pay extra if taking part in what are considered more risky activities, but the extra dollars are worth it to know that you will be able to claim for the cost of treatment if needed. Don’t withhold any information about your current health when taking out a policy, as this could invalidate your insurance if you need to claim and it comes to light about your pre-existing conditions. If you are worried a chronic health problem will make it more difficult for you to take out a travel policy, be aware that you can get pre-existing medical conditions travel insurance, which would be ideal for you.

Food and drink on vacation

Around 40% of travellers experience diarrhea when they holiday abroad and not only is this an unpleasant experience when on vacation, but can sometimes result in the need to change plans, missing out on activities you had planned to do. Digestive upset on vacation is usually the result of consuming contaminated food and water, including produce that may have been washed in it. Trying new food is part of the fun when you go away, but you need to be particularly cautious with street food and that from a buffet that has been left standing; even some of that available in hotels can pose a risk. As a general rule if food isn’t cooked and can’t be peeled – as might be the case with fruit – avoid eating it to be on the safe side. There are particular foods to be aware of that pose a greater risk to health. Avoid unpasteurized milk, reheated rice and shellfish; even in the Mediterranean, an area thought to be a safe bet for holidays, only 5% of the shellfish is safe to eat. When eating meat make sure that it is well cooked, so avoid it served rare. Strict hand hygiene has never been more important when away, so always wash them prior to eating and drinking.

It is safest to buy bottled water and bottled soft drinks, though hot drinks shouldn’t pose as problem, as boiling water will have destroyed any microbes; ice should always be avoided unless made from bottled water. If you are travelling to remote areas and don’t have access to bottled water, use iodine solution or bottles with a filer to purify the water. In case you do succumb to vomiting or diarrhea carry oral rehydration sachets, but if a bout doesn’t clear up within three days it is best to seek medical advice in case you have come down with a more serious infection. Remember that oral contraceptive pills may be ineffective when you have a stomach upset, so use an alternative form of contraception.

For drinkers, alcohol is likely to be part of your vacation, but drink sensibly, as if you drink to excess you place yourself at high risk of a number of situations. If you go swimming you are more likely to come into difficulty, the chances of you falling asleep in the sun and burning are greater, you are more likely to be a victim of crime and the risk of pregnancy and sexually transmitted infection are also higher.

Staying safe in the sun

Even if you don’t burn badly, you are placing yourself at risk of developing skin cancer and cataracts in the future if you don’t protect yourself from UV light. It goes without saying to pack sunscreen sunglasses and a hat, but try to stay out of the sun when it is strongest – between 11am and 3pm – and if you do go out at this time, try to cover up your skin as much as possible with loose fitting clothing. If you do get burnt apply after sun or calamine lotion drink plenty non-alcoholic fluids and stay out of the sun till it heals. When you burn it’s a sign you are either not using a high enough factor of sun cream or are not reapplying it regularly enough, so change your practices regarding this to prevent burning again.

by: Jennifer Woods.

You probably don’t give a second thought to your bones; we take for granted being able to move about freely and do all the everyday tasks that we need to. However, if you experienced a fracture you would soon know about it. While breaking a bone is fairly common during childhood, we tend to think of osteoporosis – the bone thinning disease – as affecting the other end of the age spectrum.

Worryingly though, a study by the University of Arkansas found that 2%of women attending college already have osteoporosis and a further 15% are at high risk of developing osteoporosis in the not so distant future. It isn’t just the inconvenience of fractures that osteoporosis brings with it, but those with the disease are more likely to experience early mortality and there is a strong correlation with depression; possibly because the risk of fracture limits the activities they can become involved in, reducing social interaction.

Although a number of factors can make us more susceptible to osteoporosis, such as a family history of the disease, smoking and extreme dieting, any of us can still develop it. The good news is that we can take various steps to ward off osteoporosis. We may all have heard about the importance of eating enough dairy produce to obtain bone-strengthening calcium, but what other dietary steps can we take? In addition if you have an immediate concern you could always get a full medical including relevant lab testing to help you inform any decisions about your diet and lifestyle.

Check the labels for vitamin D

Although traditionally we obtained most of the vitamin D we needed by exposing our skin to sunlight, we don’t tend to spend as much time outdoors as we used to and are generous with our use of sunscreen, so produce less of this vitamin essential to aid calcium absorption from the gut. It doesn’t occur naturally in many foods – egg yolk, oily fish and liver are the exceptions – but vitamin D is now added to a range of foods including margarine, breakfast cereals, milk and juice; check for this on the label next time you do your food shop.

Fill up with fruit and vegetables

Notorious for their vitamin and mineral content, a good intake of fruit and vegetables each day can see you heading towards strong bones. Vitamin C, which is found in highest amounts in citrus fruits, berries, tomatoes and green vegetables, is essential for collagen formation, which is the most abundant protein in bone. B vitamins and potassium, which are found in a wide range of fruit and vegetables, are also important for the production of bone proteins. Additionally, magnesium, which is most abundant in green leafy vegetables, helps in the use of calcium and Vitamin D.

Hold on the salt

We’re already told to watch our intake of salt and salty foods to prevent a rise in blood pressure, but were you aware that a high salt intake can also put us at increased risk of osteoporosis? The sodium present in salt is thought to increase calcium losses via the kidneys, so reduces the calcium available to be incorporated into our bones. Try to use alternative seasonings when cooking – herbs, spices, black pepper and lemon juice are good alternatives – and limit the amount of convenience food you eat; when you do buy processed food, check the labels for those with the lowest salt content.

Put oily fish back on the menu

Famous for protecting your heart, the omega-3 fatty acids found in fish such as salmon, sardines and mackerel can also help your body to absorb and use calcium. Include oily fish every week to help boost your intake of these essential fatty acids. Vegetarians or anyone else who chooses to avoid fish can alternatively obtain omega-3 fatty acids from green leafy vegetables, canola, walnut or linseed oil.

Consider soya

Low rates of osteoporosis are seen in China and Japan and it has been suggested this might relate to their high intake of soya. The phyto-estrogens found in soya and its products behave like the hormone estrogen, which exerts protective effects on bone until the menopause. You can either use the beans, tofu or soya mince as an alternative to meat in main dishes or use calcium-fortified soya milk and yogurts instead of traditional dairy produce.

Drink in moderation

You have heard the message plenty of times that heavy drinking can damage your liver and heart, but it can also hasten the loss of minerals from your bones. If you want to drink it’s therefore advisable to stick within recommendations, which for women is no more than one alcoholic drinks daily and for men it’s at most two daily.

Possible supplements

Although ideally we should aim to obtain all the vitamins and minerals we need for good bone health from our diet, some of us may struggle to achieve enough. You might have an intolerance to dairy foods, may have a poor appetite which limits how much you can eat or other constraints could make it difficult to eat well. In this case, a dietary supplement would be advisable.

A general multi-vitamin and mineral can act as a safety net when you are concerned you might not be obtaining sufficient nutrients in general, but more specific formulations are also available. For bone health, calcium and vitamin D – either sold separately or together – are amongst the most popular taken; speak with your doctor or pharmacist who can advise whether you are at risk of deficiency.

There is also increasing interest in the use of plant extracts to preserve bone strength. For example, cissus quadrangularis, a member of the vine family, has been used in traditional Indian medicine to heal broken bones and it is advocated to accelerate recovery from fractures in those who take part in sport. However, studies into cissus quadrangularis also suggest it may be beneficial in the prevention of osteoporosis. The presence of antioxidants and Vitamin C within this supplement may help to explain its benefit towards bone health.

It might seem a long way off, but osteoporosis could be upon you sooner than you think. Follow the suggestions here and you will be giving your bones the best chance possible to remain strong for years to come.

Does anyone need Insurance? This question is asked by many Americans who have any kind of insurance. With changes in our healthcare system, there will be some confusion and many changes for the foreseeable future.

What is “insurance” anyway?

Insurance is a tool that offsets financial losses due to accidents or incidents or unforeseen circumstances. Having a group of people in an insurance plan creates an affordable ‘pool’ for those who may need the service. Actuaries are people who work in the insurance industry who are smart enough to figure out how many people in that group will need that service.

In simple terms, if one out of twenty people will need a $10,000 Healthcare procedure, if each of those twenty people contributed $500 to the insurance pool, statistically, they would have the $10,000 (20 times $500) for the procedure.

One Aspect of Healthcare is Dental Insurance

With this in view, insurance is always advocated but if one is young and healthy and doesn’t need to visit a dentist more than twice a year, dental insurance will not be a requirement, since the premium for such insurance may be more than the annual tooth maintenance bill.

People with a consistent, pressing dental history are advised to purchase dental insurance or join a discounted dental plan for the simple reason that dental bills can turn out to be very steep. Millions of Americans are undergoing root canal and cavity procedures despite the fluoride in drinking water. Dental health in the USA has not been of very high standard over the decades. Dental health depends upon a variety of factors including dental hygiene, stress, personal eating habits, nutrition etc.

The programs of dental coverage available are Indemnity Plans, Preferred Provider Plans, HMO Plans and Discount Plans

Dental Indemnity Insurance Plans

These are normal, traditional insurance coverage plans where you get a percentage of your dental bills covered for a monthly fee or premium. Normally a indemnity plan covers 100% of preventive services, 80% of restoration services and 50% of major treatment like orthodontics.

Dental Preferred Provider Plans

These plans cost an average of $40 per month and give you highly discounted rates of dental procedures within the specified network. A few benefits are available outside the network also. These plans are regulated by state insurance departments and fall in the insurance category.

HMO Dental Insurance

These insurance plans are also known as capitation plans. They operate like Health Maintenance Organizations (HMO). These are also regulated by state insurance department and cost between $20-$40 a month.

Dental Discount Plans

Discount dental plans are like clubs where you get the best deals when you show your membership card. These are again network based. They give best value to individual and family memberships. This membership is only purchasing a discounted access to a network dentist and is not considered insurance.

PCM has an association with one such discount provider – DentalPlans.com – they offer dozens of choices for dental plans that may work for you.