Your Travel Health. Nutrition For Fitness And Energy

When I visit large cities, I like to do a lot of walking. To explore and visit little back streets off the tourist tracks, inaccessible to tourist buses.

Most large cities are made for walking. How could you visit London without walking through Hyde Park and the markets of Notting Hill? When in Paris, visit the gourmet delights of the market areas around Rue De Montague. The area where the Parisians shop and live. Walking across Sydney Harbour Bridge or the Brooklyn Bridge provides views that are breathtaking. You can stop, take photos and enjoy the discoveries that only walking can provide.

To fully enjoy these walks, you need to be healthy and fit. This article focuses on the importance of boosting your immune system before you travel and nutritional supplements to keep up your energy and fitness levels while traveling.


Up to 80% of people suffer some form of travel sickness, says Dr Jonathon Cohen, medical director of Travel Clinics Australia. Poor hygiene in eateries and a change of bugs going into your stomach are to blame. If you’re in a country where you don’t trust the food or water, the secret is to eat or drink it only if it has been boiled, cooked, bottled or peeled.

“Using a daily dose of a high quality acidophilus supplement while on holiday is also a great preventative treatment”, says Sharon Baker of the Wholistic Medical Centre in Sydney.

Her views are shared by two doctors who are well informed in the art of traveling in good health : Dr Robert Rountree, a frequent traveler and director of Boulder Wellcare of Boulder, Colorado and Dr Mark Wise, author of “The Travel Doctor: Your Guide to Staying Healthy While You Travel”.

Dr Rountree says you should start buttressing your immune system during the countdown to your trip. His main focus is improving the gastrointestinal system. Having a healthy GI tract frees up your body’s resources to fight other potential problems, especially respiratory bugs. Furthermore, if you are traveling overseas, you’ll have to deal with bacteria that your body is not used to.

To keep your GI system healthy, Dr Rountree recommends starting on a probiotic, containing healthy bacteria, several weeks before you travel. He suggests you take one a day starting several weeks before you leave and continue with it for the duration of your travels. For this reason, you should look for one that doesn’t require refrigeration.

To keep you regular, a daily intake of oat bran, psillium husks or other high fiber carbohydrates is suggested. For minor stomach upsets, I always take with me some ginger tablets. Ginger is a great stomach soother and is excellent for problems ranging from indigestion to relief from nausea, fever and seasickness.
A brand I have found to be particularly effective is “Travel Calm Ginger”.


Dr Rountree advises travelers to get lots of antioxidants, natural viral disease fighters that help protect your immune system from potentially damaging free radicals. There are many available, but the two I take with me on my travels are also great energy boosters.

COENZYME Q10 is a powerful antioxidant present in all body cells and helps with the production of energy. It is an important for fuelling organs such as your liver and heart and is sometimes called your body’s “spark plug”. Both organs will be kept busy during your travels, so it is important to protect them.

KOREAN {PANAX} GINSENG is noted for improving stamina and is popular with those involved with endurance sports because of its anti fatigue effect. It is called an adaptogenic herb, as it enables the body to create more energy and vitality during the day and promotes relaxation at night. It has a tonic effect on the body and is popular in Asia primarily because of its fame for extending lifespan. It also increases resistance to stress and disease.

Health, Fitness, Weight Training, Smoking And Drinking

Weight training makes a person healthy, fit and strong. It is not just for people who want to build muscle, but for everyone who likes to stay fit and keep the excess weight off.

If you want to get in shape or stay in shape you can walk, run or cycle every morning, play sports with friends, but if you want to have muscles and look lean, then lifting some weights either at the gym or at home is your best bet.

People go to the gym for many reasons. eg:

To lose a few pounds if they are overweight.
To gain a few pounds (of muscle) if they are underweight.
To get fit and Healthy.
To get strong.

The most effective exercise plan for most should have some cardiovascular work and mostly weight training exercises. This helps burn calories and increase the muscle to fat ratio better than cardiovascular work alone.

Some Benefits of Weight training;

1. It is the best way to maintain and improve ones health from a variety of diseases and premature death.

2. It makes a person feel better and increases ones self confidence, prevents depression, anxiety
and gloom.

3. A weight training lifestyle helps a person live longer than an inactive person.

4. It instils discipline into a person, making other things in life easy.

5. It makes one stronger physically and mentally.

To start: one should consult a physician to get the go ahead and then get into it gradually.
Getting stronger, fitter, healthier Week by week building up more endurance will be of great benefit to you.

Aim for 3 or 4 days a week working out, this is sufficient no matter what your goals are.
Maintain a reasonable diet.

You could consult with a professional to get an excellent eating plan to match your goals and gym
activities.They will evaluate you based on your needs, and recommend a diet plan.

A good diet should have nutrients from all the food groups.

This is made up by 3 basic groups.

The first is carbohydrates. The energy source. The food that a person consumes should have vitamins, minerals and some fiber. A lot of this comes from oats, rice, potatoes, cereals and breads, and also from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.

The Second is Protein. The building blocks of muscle and essential organs. This comes from fish, chicken, red meat and dairy. Protein is broken down in the body to form amino acids for repair and
growth of new cells.

The third is fat. The body’s enemy, according to most. There are 4 types of fat: Saturated (the bad) from animals, the more animal fat you consume the higher your blood cholesterol will rise, increasing the risk of a malfuntion in the body. Should be taken in small quantities. Sources are: Beef, dairy, coconut oil.

Polyunsaturated (the good) Comes from plants, reduces blood cholesterol. Sources are: nuts, fish, safflower oil, seeds, corn oil and sunflower oil.

Monounsaturated (the best) also comes from plants, raises the good cholesterol. Sources are: Avocado, olive oil, olives, nuts, canola oil and peanut butter.

Trans fats (the ugly) This is relatively new, the effects are unknown, it is believed that they behave like saturated fat (the bad) causing blood cholesterol levels to rise.

The consumption of fats (the good fats) is important for our health. They are used in the production of hormones and other activities.We do need some fat, but do limit the bad.

A great way to help your efforts in the gym is to give up some detrimental habits such as smoking and drinking alcohol. Smoking damages the lungs and dramatically increases the risk of lung cancer along with other diseases. Excessive drinking has also been shown to causes major diseases.
These two habits are definitely not worth having around.

The best thing one can do for themselves is to quit any destructive habits they have and get into that gym, start pumping some iron and look forward to greater Health and Fitness.