Dear Friends,
May is a month full of anticipation for the long summer days quickly approaching. This issue of Start Healthy is packed with information to help you prioritize your health and keep active over the next few months. You’ll get an inside look at a long-distance hiking adventure, strategies for giving your spine a little TLC, keys to keeping healthy while traveling, and warm-weather safety tips.
From a daily walk around the neighborhood to participating in a yearly marathon, there are many ways to get in your steps. But would you ever consider a twenty- or thirty-mile hike? If that sounds too extreme, the article inside on MammothMarch, a unique hiking adventure, may make you reconsider.
Your spine plays a crucial role in your overall well-being, so it’s important that you actively work to maintain it. Be sure to incorporate the suggestions inside to mitigate any back and neck pain and improve the strength and health of your spine, allowing you to enjoy outdoor activities to the fullest.
Now is a great time to explore new destinations, but travel can take its toll on your body and become detrimental to your physical, mental, and emotional health. This issue includes three important strategies that can help minimize these negative effects and let you better enjoy your vacation.
May brings the promise of longer, brighter days and marks the unofficial start of the summer season. Before you start swimming in the pool or lying on the beach, it’s essential that you take precautions to protect yourself from the sun’s UV rays. The enclosed guide offers tips for staying safe while still basking in the blazing sun.
Here’s to a healthy and fun May! As always, it’s a pleasure to send you this magazine.
Kind Regards,
Anne Hitch
There are thousands of American foot races, from local 5Ks and 10Ks to half-marathons, marathons, and ultramarathons, but why are there no options available for the millions of people who don’t want to run, or can’t run, but still want to be part of a challenge? That’s what Michael Mitreuter, a German-born professional in the active lifestyle and endurance industry, wondered to himself in 2020.
So he did something about it.
The result is MammothMarch, a series of twenty- and thirty-mile hikes that push your mental and physical endurance limits. Inspired by similar events that are popular in Europe, Mitreuter planned and held his first US-based versions in 2021 in the midst of the pandemic—a time when Americans were rediscovering their love of nature. Two years later, there are fifteen events being held from Michigan to Florida.
The mindset of MammothMarch is summarized well by one of its taglines: not your average hike. You have two options: doing a twenty-mile hike in eight hours or, at some locations, trying a thirty-mile hike over twelve hours. True to the hiking mindset, the events are held rain or shine. (“A lot can change weather-wise over eight or twelve hours,” Mitreuter notes.)
If you’re already thinking There’s no way I can do that, think again. “A lot more people can finish our event than a marathon,” Mitreuter states. “Still, putting one foot in front of the other for eight hours straight is more of a mental challenge than people realize. But that’s where the hiking community has a huge impact on the event. Hikers bask in the great outdoors. And rather than competing, everyone is cheering for each other to get to the finish line.”
The organizers also do everything humanly possible to turn a potentially taxing challenge into an enjoyable one. As opposed to road races, the hikers are sent out every thirty seconds in groups of five so, as Mitreuter says, “they can enjoy some breathing room with their group during the hike.” The route is clearly marked throughout the hike, and you can also use your phone’s GPS to make sure you stay on track. Food and drinks are offered at refreshment stations along the trail and at the finish line, as are portable toilets. Safety is also a top priority: medical assistance is available at each march, and you’re given an emergency number if you require help at any time.
Need a little more time to complete your hike? No worries—representatives wait an extra few hours after the scheduled end time for everyone to finish. Mitreuter cites an example of a pair of hikers who took thirteen hours to finish a twenty-mile march. Darkness had fallen, everything was packed up except for the final participants’ medals, and the parking lot was empty—and yet “they were the happiest people crossing the finish line.”
Once you do cross the finish line, you’ll have a feeling of accomplishment like no other—and the MammothMarch organizers hammer home that feeling by giving you both a finisher medal and a spot on their wall of fame. And every participant, finisher or not, gets a personalized certificate to show that they gave it a go.
But there’s another important benefit to spending your day in the great outdoors: the organization partners with a reforestation nonprofit to plant a tree for every registered hiker. In 2022 alone, this resulted in over 5,400 trees being planted thanks to MammothMarch participants. “That’s been part of our mission from the get-go,” Mitreuter explains. “We want to not only promote the trails and parks we use but also conduct low-to-zero-waste events. We also pride ourselves on having a ‘leave no trace’ mindset: leaving our venues better than we found them. We have a sweeper crew, which walks behind the last group of hikers to remove both our signs and any trash—whether or not it’s from our event.”
The bottom line is that you’ll discover something about yourself over the course of the day during a MammothMarch hike. “Unlike a race, you don’t strive to be faster than anyone at our events. You walk at your own pace, and everyone gets the same medal for finishing,” Mitreuter concludes. “So each participant has to find out for themselves what they get out of it. For one person, it may be a big achievement to finish within eleven hours, and for someone else, it’s seven. But no matter your situation, you’ll find out what you’re capable of and feel like you can go well beyond what you ever thought possible.”
For more info, visit mammothmarch.com
When you roll out of bed in the morning, you might feel like a mushy amoeba. Thanks in part to your spine, though, you’re not! This collection of thirty-three vertebrae running down your back is crucial for helping you get through the day. If you don’t pay attention to this important part of your body, you may literally get a pain in your neck (and back)—along with a host of other problems. However, if you incorporate these simple suggestions into your daily routine, you’ll give your spine the TLC it deserves.
Before you begin each day, do some gentle stretches to relax and strengthen the muscles that support your spine. Good ones include the cat-cow (where you gently arch and flex your spine while on all fours) and shoulder-blade squeezes. Also, be sure to have a nutritious breakfast filled with anti-inflammatory options, such as a cup of green tea and a chia seed pudding parfait topped with fresh berries, kiwi, or mango. A morning meal like this can help keep your spine in tip-top shape by preventing or reducing inflammation that could lead to pain and stiffness.
Proper hydration is essential for spinal health since fluids help lubricate your joints, tissues, and spinal cord. Dehydration from illness, too much alcohol, or simply not drinking enough water can result in limited mobility and flexibility and even some discomfort. Focus on staying hydrated throughout the day by frequently drinking water and eating foods high in water content, such as bell peppers, melons, peaches, or strawberries.
Try to add foods high in vitamin D and calcium, which will nourish and strengthen your spine’s bones and muscles. Cheese, whole eggs, and mushrooms are great sources of vitamin D, and calcium is abundant in foods like yogurt, leafy greens, and tofu. Just make sure to eat low-fat or nonfat dairy products instead of full-fat ones, since saturated fats can raise inflammation levels in your body.
Whether you’re sitting or standing, it’s important to keep your back straight because it will lessen the strain on your ligaments and help you avoid fatigue. When seated, be sure to position your knees so they are at or below the level of your hips and keep your feet flat on a footrest or on the floor. Adjust your chair so that it supports your back; if it doesn’t, use a lumbar pillow to correct your posture. Aim to keep your neck in line with your torso—try not to crane it forward or back.
When standing, remember to relax your shoulders and pull them back while tucking your abdomen in. Let your hands hang naturally at your side. Also, try to always set your feet shoulder-length apart, keeping most of your weight on the balls of your feet and your knees slightly bent. Remember to use good form when lifting heavy objects too—always engage your legs and knees so you won’t injure your back.
Your spine will be at its healthiest if you can keep active throughout the day. Sitting for long periods of time can place extra strain on your back and impede blood flow to the surrounding muscles, vertebrae, and discs. If you can, get up every half hour and move around, such as by doing more yoga stretches. One helpful option for those with desk jobs is to use a standing desk, which will allow you to spend more hours on your feet. You should also incorporate low-impact exercises like walking or biking into your daily routine to help strengthen the muscles around your spine.
When it’s time for bed, choose a sleep position that’s beneficial for your spine, such as flat on your back with a pillow under your head and another one under your knees. Or you could try sleeping on your side with your legs slightly drawn toward your chest and a pillow between them. Avoid sleeping on your stomach, though, as that position will prevent optimal spine alignment.
Make these simple changes to your daily routine, and you may be rewarded with a strong, healthy, and pain-free spine.
Travel provides great opportunities to explore new cities, states, and even countries, whether you pack your itinerary full or simply see where each day takes you. However you do it, though, it’s important that you look after your well-being so you can enjoy your trip to the fullest. Follow these three important strategies to stay healthy and feel great on your vacation.
Throughout your trip, it’s important that you don’t stray too far outside of your everyday routines since disruptions can ultimately be detrimental to your physical, mental, and emotional health. For instance, keeping up with daily habits like reading before bed or meditating in the morning will both provide some stability and make it easier to transition back into normal life when your vacation’s over.
One of the biggest ones to stick to, though, is your sleep routine. Getting insufficient sleep while you’re traveling could make you irritable and lower your energy levels, reducing your ability to have fun. Though you may need to adjust what time you go to bed and wake up on vacation, try to still get as many hours of sleep as you usually do to avoid interfering with your body’s circadian rhythm. If you’re traveling abroad, jet lag can make this more difficult, but exposure to the sun and a short nap when needed can help your body adjust more quickly to the new time zone.
Another key routine to stick to is your exercise regimen—you don’t want to neglect your physical health and end up regretting it when you get home. If your schedule is jam-packed, try doing a short version of your workout in the morning or evening. At the very least, get your body moving to keep up with your usual activity levels. A great way to do this is by walking. Though you may be tempted to order a taxi or rideshare, slip on your workout shoes and hit the sidewalks to explore your vacation destination instead. You could also consider adding a more strenuous activity to your itinerary, such as hiking along a nearby trail, swimming at your hotel, exploring the area’s museums, or biking down a boardwalk.
One of the best parts of going on vacation is getting to indulge in different foods and drinks, but it’s important to not go overboard. Traveling already takes a toll on your body, so try to stick relatively close to your usual diet to help keep it in balance. This doesn’t mean you have to cut out all additional sweet snacks and bubbly drinks beyond your typical diet, but you should be a bit more particular about when and on what you choose to indulge. For instance, you could opt for a breakfast of oatmeal and fresh fruits, which is overall better for your digestive system, or eat a tasty salad or soup before your main dinner course so you’ll feel full and less tempted by carb-filled foods. These small choices throughout the day can help keep you feeling good during your vacation.
While traveling to your destination and throughout the length of your trip, it’s also essential that you stay hydrated by drinking plenty of water and eating water-packed foods such as fruits and veggies. It’s easy to get distracted by the activities and constant movement from one site to another, so be sure to carry a water bottle with you to ensure that you drink water consistently throughout the day. Watch for common signs of dehydration, including fatigue, dizziness, infrequent trips to the bathroom, confusion, and extreme thirst. Also, consider packing electrolyte powder or capsules that can help replenish your body’s nutrients in case you do end up feeling dehydrated.
Before you leave on your trip, make sure you fill any necessary prescriptions. You don’t want to run out of your medications while traveling, especially as it may be hard or even impossible to get a refill at a pharmacy that’s not your usual one. If you’re flying, consider packing them in your carry-on bag on the off chance that your luggage doesn’t make it to your destination. And if you’re traveling abroad, check that you’re up to date on your immunizations and vaccinations.
Though no one wants it to happen, accidents can also occur on any trip. You may want to pack a first aid kit filled with all the essentials, including bandages, aspirin or ibuprofen, antibiotic ointment, allergy medicine, and anything else you think you might need. It’s ultimately better to be safe than sorry.
Make the most of your time on vacation, and enjoy the break from your usual responsibilities. But be sure that you’re still looking after your well-being so you can truly appreciate all the fun your trip has to offer.
Summer is on its way, and outdoor destinations from national parks to theme parks are calling your name. But to enjoy this season to its fullest, make sure to practice a healthy level of caution. Wear life jackets on watercraft, put your seat belt on during road trips, and, of course, remember your sun protection.
While sunlight is often warm and bright, it also emits volatile ultraviolet rays that can have a huge impact on our health, especially over time. Skin cancer is one of the most common cancers in America today, and a shocking one in five Americans will develop this disease before age seventy. But cancer isn’t the only risk you face when you venture into the light without protection. This summer, take measures to protect yourself from the sun’s UV rays.
Ultraviolet light is a form of radiation, or energy waves that penetrate the skin and potentially damage the DNA in cells. There are three types of UV light: UVA, UVB, and UVC. The third does not reach the earth’s surface, but the first two can be real threats because they penetrate deeper into the skin and are potent all year, even in cooler months.
Exposure to UVA and UVB rays can cause tanning, sunburns, and, worst of all, skin cancer—including melanoma, the deadliest classification of the disease. Cancerous skin cells are more likely to form on areas of the skin that tend to get the most sun exposure, such as the face and arms. In addition, UV light can pose a threat to your eyesight. The CDC reports that high exposure may increase the risk of various eye diseases and even lead to blindness.
As daunting as those risks may sound, defending yourself from the sun is actually pretty simple when you take these key measures.
Assess your risk
The health consequences of UV sunlight exposure are concerning for just about everyone, especially in the long, hot days of summer. However, certain people are at especially high risk for sunburn, skin cancer, and eyesight damage. These include anyone who:
If you are at higher risk of skin cancer, pay special attention to your sun exposure and discuss these concerns with a doctor regularly; you can also find a detailed guide to spotting signs of skin cancer on the CDC’s website. And be sure to take key measures to prevent the health consequences of UV radiation.
Wear sunscreen
This reliable skin product helps prevent sunburns and skin cancer by either absorbing or reflecting UV light (depending on the product) before radiation can penetrate the surface of the skin. Wearing sunscreen every time you’re outdoors, even when it’s cloudy, is essential to protecting your long-term skin health.
But to experience these benefits to their fullest, make sure you and your family wear sunscreen properly. According to the FDA, both adults and children (but not infants) should use a broad-spectrum sunscreen with a rating of SPF 15 or higher to protect against UV rays. Follow the directions on each product you use, and be sure to reapply it at least every two hours.
You should also select sunscreen carefully since not every product is truly effective against UV light. Some have actually been found to have misleading SPF ratings. So before you head outdoors, consult with a reputable resource, such as Consumer Reports, for the best sunscreens.
Consider other UV protection
Protecting yourself from UV light damage goes beyond sunscreen. In fact, Skin Cancer Foundation reports that apparel is the most effective form of sun protection, especially for your eyes. Cover up in the sun whenever possible by wearing long sleeves and pants, a hat with a brim that shades your face and neck, and sunglasses.
Overall, you should try to limit your time in the sun, especially between 10:00 a.m. and 4:00 p.m., when sunlight is at its most intense. When you are outside, sit in the shade of a tree or umbrella whenever possible. If you or a member of your family is at greater risk of skin cancer, consider moving certain activities indoors when it’s hot; for instance, jog on a treadmill instead of outdoors or plan indoor excursions like a museum visit rather than go to parks or beaches.
Sunlight isn’t the only threat, however. Artificial light sources like tanning beds can also emit UV radiation, which means they’re not a good alternative to basking in the summer sun.
You don’t have to let radiation concerns deflate any excitement for your outdoor plans. If anything, this advice can help you enjoy sunlight to its fullest. After all, moderate sun exposure offers many benefits, including a significant mental health boost and the production of vitamin D, an essential nutrient. However, experts only recommend up to fifteen minutes of sun exposure two to three times per week. Of course, your outdoor plans may very well exceed that amount of light at any given time, especially during summer. In that case, these UV light prevention tips aren’t just encouraged—they’re essential.
For more info, visit skincancer.org
