Robert G. Silverman, DC, DACBN, DCBCN, MS, CCN, CNS, CSCS, CIISN, CKTP, CES, HKC, FAKTR

Dr. Robert G. Silverman is a chiropractic doctor, clinical nutritionist and author of, “Inside-Out Health: A Revolutionary Approach to Your Body,” an Amazon No. 1 bestseller in 2016. The ACA Sports Council named Dr. Silverman “Sports Chiropractor of the Year” in 2015. He also maintains a busy private practice as founder of Westchester Integrative Health Center, which specializes in the treatment of joint pain using functional nutrition along with cutting-edge, science-based, nonsurgical approaches.

Dr. Silverman is also on the advisory board for the Functional Medicine University and is a seasoned health and wellness expert on both the speaking circuits and within the media. He has appeared on FOX News Channel, FOX, NBC, CBS, CW affiliates as well as The Wall Street Journal and NewsMax, to name a few. He was invited as a guest speaker on “Talks at Google” to discuss his current book. As a frequent published author in peer-reviewed journals and other mainstream publications, including Integrative Practitioner, MindBodyGreen, Muscle and Fitness, The Original Internist and Holistic Primary Care journals, Dr. Silverman is a thought leader in his field and practice.

Tags: traveling | probiotic | immunity | exercise

4 Tips for Fighting Travel Burnout

By
Wednesday, 09 May 2018 04:31 PM Current | Bio | Archive

Business travelers call themselves “road warriors” for a reason — a life on the road involves a fair share of battles.

While the benefits include collecting airline miles and forging important in-person relationships, traveling for business definitely has its drawbacks. Time on the road can mean interrupted eating, sleeping, and workout routines, all of which are lifestyle complications that can ultimately lead to burnout.

Here are four tips for staying healthy to beat business travel burnout.

1. Stay hydrated and eat healthy. What you put into your body while traveling will play a major role in your energy levels as well as your immunity. To start with, avoid coffee and alcohol while flying. The reduced pressure in the cabin places more pressure on your body. Not only will alcohol stress the body, it’ll cause dehydration. Instead, drink plenty of water. Pack an empty, refillable water bottle in your carry-on, and fill it at a water fountain before boarding.

Remember to plan ahead for when hunger strikes. You’ll want to avoid fried foods, heavy carbohydrates, and salty foods typically served on flights. Not only are they unhealthy, they also cause bloating. Instead, pack protein-rich snacks, such as hummus with vegetable crudité, wild salmon pasta salad loaded with vegetables, quinoa salad with bite-sized lean protein, vegetables (peppers, peas, grape tomatoes, and olives are all great options), whole apples or pears with raw nuts or almond butter, a good quality protein bar, or a dark chocolate and raw nuts trail mix.

Finally, take a quality probiotic daily. About 70-80 percent of the body’s immune system is in the gut. Taking a probiotic will keep the gut healthy, help stave off bacteria in the circulating cabin air, and keep you from getting sick while traveling.

2. Stretch on your flight. Depending on the amount of space you have, you can care for your body while you’re still in flight with stretches and exercises. From your seat, try a variety ankle and wrist rolls, a hands-over-head stretch, head rolls, and shoulder rolls.

You can also engage your core with seated twists. Sit up firmly and twist your body left and right in controlled motion while keeping your feet firmly planted on the ground. Twist only from your torso. Hold for five seconds on each side. Repeat a few times.

You can also relieve tension and muscle aches with a seated neck stretch. To do so, sit up straight with your core engaged. Drop the side of your head towards your shoulder and hold for five seconds, then repeat on the other side. Perform this exercise as often as you like.

If you’re on a long flight, try to find some space to move about with these stretches and exercises:

  • Hamstring and back stretch. Stand upright with knees slightly bent, feet hip-width apart, hands on hips. With your core engaged, bend forward from the hip keeping the back/spine straight until you feel the hamstring taut, and hold for three seconds. Slowly move back up and repeat a few times.
  • Squats. Stand up tall, core engaged, feet at hip width. Place your hands on your hips or straight out in front of you. Bend from the hips and sit back into a squat. Your knees should be in line with your toes. Stand back up. Repeat this move 10-15 times.
  • Calf raises. Stand up straight with your core engaged and feet at hip width. Place your hands with on your hips or straight out in front of you. Raise your heels and stand on the balls of your feet, pause for five seconds, then lower your heels back down. Repeat 10-15 times.
  • Shoulder stretch. Grasp your hands behind your back and stand up straight. Pull your hands down while opening up your chest, feeling the shoulder and chest stretch.

3. Plan a workout. When you’re on the road, heading to the gym may be the last thing on your to-do list. But working out and releasing endorphins can alleviate stress and boost creativity. Many hotels offer onsite facilities, but if yours doesn’t, apps like ClassPass can help you locate new studios in unfamiliar cities — often with the ability to try a new gym for free. Whenever possible, do a high-intensity workout the day of your scheduled flight. Vigorous exercise will get more oxygen into your brain and release endorphins, which will help when you’re sedentary hours later.

4. Turn your hotel room into a gym. Can’t find time to sneak away to the gym? Create your own workout in your hotel room. Push the furniture aside and bust out a circuit of body weight exercises, such as squats, burpees, hip-bridges, standing lunges, side-lunges, planks, side-planks, bird-dogs, jogging in place, jumping jacks, or knee-ups. Many hotels are fitness-friendly and will provide equipment like yoga mats or weights upon request.

Remember: your workout doesn’t have to be lengthy to be effective. An eight minute tabata-style workout or a 10-20 minute high-intensity interval workout are excellent for when you are short of time. And the exercise should also help you recover from any jet-lag.

With a little advanced planning, you can eat healthy, stay hydrated, and stretch stiff muscles while you’re still in the air. Once you’re back on the ground, make getting exercise a priority — even if it means getting a quick workout in in your hotel room.

By making healthy choices on the road, you’ll have an easier transition back to your normal routine once you return home.

For more information about Dr. Silverman, please visit www.drrobertsilverman.com or Facebook.com/drrobertsilverman.

 

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Business travelers call themselves “road warriors” for a reason — a life on the road involves a fair share of battles.
traveling, probiotic, immunity, exercise
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2018-31-09
Wednesday, 09 May 2018 04:31 PM
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