First, TRAVEL TIPS – BE A HEALTHY TRAVELLER
If you follow some simple steps when you are travelling abroad (particularly in Mexico), your vacation or business trip will be a great experience…
• 1. – The best road for being a healthy traveller is to have a consultation (at least one month in advance) with a TRAVEL MEDICINE SPECIALIST, who can inform you about your needs… (Travel Clinic Directory worldwide in www.istm.org)
• 2. - Before your trip, if you have a disease, which needs special cares, be sure that your destination has everything you could need to take care of you.
• 3. - Do not forget to put in your luggage all the medication you need enough to cover for one and a half the time period of the length of your stay…(check the availability of your medications in the country you are travelling to).
• 4. - Insurancewise, make sure your plan includes travel emergencies coverage and air-evacuation while abroad…
• 5. - If you have any known allergies to fruits, plants, or animals (bee), try to find out about the flora and fauna in that place you are visiting, including information about blooming periods, etc. And bring an EPIPEN… www.epipen.com
• 6. - When abroad, carry your medical records (EKG, Labs etc. included), your physician’s telephone number AND A MEDICAL ALERT BRACELET if needed.
• 7. - Road safety is important- wear safety belt in cars, helmet on bikes and avoid nighttime driving.
• 8. – Consume safe water and food (boil it, peel it or forget it!!).
• 9. - Practice safe sex (condom!) and abstain from casual sex.
• 10. - Use sunscreen; minimize sun exposure particularly over water, snow and at high altitudes…
GENERAL RECOMMENDATIONS
• Healthy Eating Habits. High fiber, low simple sugar, moderate protein and moderate fat. More fresh fruits (berries) and vegetables (root-carrot, broccoli, lettuce, spinach, etc). More whole grains- lentil, chikpea-garbanzo, Olive oil, walnuts, almond, Avoid raw fish & poultry. Combo Mediterranean & Stone Age diets!!!
• Regular Physical Exercise. Use a Cardiac Monitor, Check your glucose and Blood Pressure, Check your heart rate at rest and define your “HEART RATE GOAL FOR AEROBIC EXERCISE”
• Reduced Stress. Techniques to calm the mind and promote mental attitude (Meditation, yoga, Tai Chi) Relaxation, Diaphragmatic Breathing, Lifestyle Factor - Time management, organize your day, delegate authority, avoid putting thing off, don’t be a perfectionist.
□ Avoid tobacco (cigar included) & excess alcohol (one to two drinks maximum per day).
• Avoid mosquito bites. Use repellent (with DEET-diethyltoluamide ), protective clothing, use pyrethrin insecticides.
• KEEP YOUR MEDICAL CONDITION UNDER CONTROL Diabetes Mellitus 2, High Blood Pressure, Ischemic Heart Disease, Anticoagulation, etc.
IMMUNIZATIONS/VACCINATION
• Hepatitis A- all those staying more than one month.
• Hepatitis B- those staying for longer periods (e.g. more than 1 month) especially with pre-existing medical conditions who may need medical attention or surgical procedures while abroad.
• Typhoid Fever- every 3 years.
• Tetanus/ Diphtheria booster - every ten years after primary complete (3 shots) course
• Rabies - If you might have extensive unprotected outdoor exposure in rural areas, such as might occur during camping, hiking, or bicycling, or engaging in certain occupational activities.
• Influenza - annual
• Pneumoccocus - every 5 years
• Tuberculosis. A tuberculin skin test is recommended before departure and after one year in a high Tb Country
TRAVELER’S DIARRHEA
• Consume safe water and food. Eat foods that are freshly cooked and served piping hot and to avoid water and beverages diluted with water (reconstituted fruit juices, ice, milk) and foods washed in water, such as salads. BOIL IT, COOK IT, PEEL IT OR FORGET IT!
• Hand washing after the toilet and before eating.
• Keep Hydrated / Oral Rehydration Therapy
• Traveler’s Diarrhea Kit. Chorine or Iodine Drops, Oral rehydration solution (ORS)/electrolytes, PeptoBismol® Bismuth subsalicylate, Loperamide 1mg. (Imodium®), CIPRO XR®- Ciprofloxacin 1gr daily, Thermometer.
• WARNING SIGNS OF DIARRHEA: Vomiting of blood, black bowel movements, blood or mucous in the bowel movement, Signs of dehydration (dizziness, weakness, dry skin, sunken eyes, parched lips, deep yellow urine, reduction of tears and urine). If diarrhoea does not resolve within 3 days. If high fever (>101°F, 38°C) continues after 1 day of beginning antibiotics. If you have persistent diarrhoea after returning home.
ACCIDENT
• Seatbelt restrain for all passengers in the car.
• No cellular phone while driving (included hands-free phones).
• When driving in a foreign country travelers should avoid alcohol, fatigue, jet-lag, all night-driving.
• Never drive or ride on a moped or motorbike in a foreign country
• Avoid overcrowded public transport.
• Never swim at an unmarked or unguarded beach
• Have an Insurance company for you and your vehicle.
• Do not disturb animals (lizards, dogs, bats, etc)
CHECK UP/SCREENING TEST
Age 25-70: Remember to visit your doctor regularly for periodical screenings for diseases according to your age, weight, family history and risk factors
• Mammography every 1-2 years women 40-69 year-old, (earlier & annually if family history of breast cancer)
• Annual clinical breast examination by a specialist.
• PAP smear if sexually active. First Pap smear 3 years after the onset of sexual activity, then yearly, if three normal results, every three years.
• Cholesterol check at 35 year-old and every 5 year until 65 if low risk,
• After 50 year-old. Flexible sigmoidoscopy (or colonoscopy) every 3-5 year.
• Ultrasound screening for men over 65 year-old for abdominal aortic aneurysm.
• Blood Glucose every 1-3 years.
• Blood Pressure every 2 years minimum, annual if diastolic pressure 85-89mmHg.
• Thorax X-Ray annual if: history of asbestos exposure, smoking before 15 year-old, more than 20 cigarette-day, more than 20 years smoking. (controversial)
• Bone Mineral Densitometry if you are Caucasian, more than 60yo and your weight is less than 130lb (or taking steroids, smoking, low physical activity)
• Prostate Specific Antigen and Digital Rectal Examination beginning at age 50, to men who have at least a 10-year life expectancy. If family history, earlier-45 year-old
• Women in reproductive age, Check Rubella immunity
• Treadmill Test if you plan a Vigorous Exercise Program, men over age 45 and women over age 55 with Diabetes Mellitus, Multiple Coronary Risk Factor like Blood Pressure, Smoking , Family History, High Cholesterol,
© Copyright 2006 Healthy Living in Mexico.
* Disclaimer: Medicine is a constantly changing science. Almost every day there are newer diagnostic/treatment/screening modalities and controversies. We encourage readers to obtain more information and discuss this theme with them attending physicians.
