Business Innovators Radio - Travel Tips to Keep You Moving

Episode Date: July 9, 2024

Vacation and travel are a well-earned break from your day-to-day routines and the perfect time to kick back and let loose. But neglecting all your health routines while you travel can leave you feeling fatigued, stressed and even on your way to illness by the time you return home. So what can you do while you travel to set yourself up for a healthy return (without letting go of those vacation vibes)?In this episode, Dr. Dan, Dr. Riley and Angela take on healthy travel. They discuss addressing the stress and challenges associated with disrupting normal routines and adapting to new environments. The team shares their travel tips and strategies for maintaining health and wellness while on the go to set yourself up for making healthier choices regarding food, physical activity, and self-care during travel. If you’re wondering how to keep yourself on track – while still having fun – on the go, this episode is a must-listen.To learn more about this and other hot health topics, follow us on social media and subscribe to our WTH podcast. If you have a specific health question or would like to find out if we can help you with a personal health challenge, check out our office page or contact us at 412-369-0400/ [e-mail] always, our mission is to help you Get Healthy and Stay Healthy for a Lifetime!What the Health?!https://businessinnovatorsradio.com/what-the-health/Source: https://businessinnovatorsradio.com/travel-tips-to-keep-you-moving

Welcome to What the Health, where anything health is fair game as we tackle the trends and bust the myths about health and wellness. Here are your hosts, Dr. Dan and Angela Toro. And welcome back to another What the Health podcast. I am Dr. Dan here with my two co-hosts. Angela and Dr. Riley. Welcome back, guys. We got another episode for you here. As always, as you know, we're here for informational purposes only, not offering information.

individualized medical advice, always talk to your trusted healthcare provider before making changes to your routine. So, with that being said, we're giving travel tips. We are in the heat of summer. Literally. Literally in the heat of summer. Massive heat wave and across the northeast tier. But anyway, what should we be doing with travel? A lot of people don't know what we're not doing. What we're not doing. What should you do? We're just going to be given some tips on, I don't think people realize the amount of stress that travel inflicts on their body even though they don't feel it and they think, oh yeah, I'm going on vacation. So it's relaxing. It's rejuvenating. But like the stress buildup of getting there, staying in a, you know, awkward or different hotel bed or wherever you decide to go.

You're dealing with flights and changes in schedules. Absolutely. Changing your sleep schedule. Yeah. So I think we just want to kind of, you know, discuss some of those things. And people, again, we always talk about, you know, the simplest definition of health. is adaptation, right? And so being able to adapt to your environment is key, but when we're getting outside of that normal routine of, you know, our daily, you know, work schedule and, you know, schedule with the kids and going on a vacation that's very outside our normal, you know, natural routine. So that adaptation can be difficult. So, you know, first and foremost, make sure that you have a good trusted chiropractor because they help you adapt to your normal, healthy environment, right?

A nervous system is the master controlling and adaptation system. So if you're working with a chiropractor who is helping you adapt and be healthier, that is going to help you as you are going and making these trips and treks. And then, of course, if you, you know, if something goes a little haywire when you are traveling, when you, I know a number of people come back and they're like, oh, I'm so glad that I'm home so that I can see you. Yeah, I need my adjustment. So, yeah, again, we're not going to harp on that too much because we harp on it a lot, but making sure that you have a good chiropractor that you are working with,

someone who measures the nervous system, uses x-ray technology that can really look at your spine and your nervous system, how it's adapting and how you can be optimally healthy and in a good, healthy, adaptive state. So with that being said, what are some of the things that cause you stress when you go on on your trips? For me, it's the food. I am not a snacker on a regular basis, and it just seems like when you go on, like all of a sudden you sit in a car. I mean, I can go all day without snacking, but I have a three-hour car ride, and I'm like, ooh, I'm a little munchy. I can use, I need something.

She's a Uber vacuum. Yeah, I need something to snack on. It's like, you get bored. You just not start snacking. That mindless eating, and then, oh, heaven forbid we go somewhere, like, you know, you go with a group of people and everybody, you know, everybody brings something, you know, oh, I'm. I'm going to bring something. I'm going to bring something. And all of a sudden, you have enough food for an army. So, yeah, the mindless snacking and eating is what gets me.

So that's... And of course they're not healthy snacks. Oh, no, no. Yeah. I'd say our family had gotten better over the years, but definitely, especially with kids, I mean, stuff that, like, you know, I never had goldfish cheese-its. So, like, you know, I'm like, ooh, like, this is just... This is delicious. Yeah.

And then for a week after, I find myself, like, there's, like, cheese-its in the cart. I'm like, how those get there? I didn't somewhat. But yeah, so yeah, if you're somebody like me that really struggles with, like, once you start, you can't stop, it's really just, again, trying to be mindful. Enjoy your vacation, of course. But if you're, especially if you're working towards a specific goal, like if you've really been trying and being, you know, being really on your diet and eating habits, you don't want to throw that all out the window for one vacation. And a week of being off your routine can really, throw your body for it you know for a loop so um just yeah just really being mindful asking yourself you know do i really need this you know am i am i truly you know hungry or am i truly enjoying this or am i just eating to eat because it's here yeah and and doing the best you can with you know planning out ahead of time so knowing if you know if you're going to be staying at a house or you know

that has a kitchen you're maybe planning to do some of your meals at home as opposed to eating every single meal out, because I notice that's what gets me is when every single meal is a meal out. Even if you're trying to do the healthy options, it's still going to be more sugar, more salt, you know, more of the unhealthy fats than I try to do on a regular basis. So, and then that just makes, again, and then I just start to feel, you know, it just makes you feel crappy and run down. And that's not how I want to feel on a vacation or after a vacation. So that's the part that I always am like, okay.

You know, how can I, how can I enjoy, enjoy this, enjoy the things I don't always do, but not go over the top so that I'm completely, you know, feeling like, literally feeling like crap by the time the vacation's over. Yeah, I think it's also nice, you know, when you get to that location, you know, someone who might not exercise routinely or maybe only, you know, does it two or three days a week. you know, when you do go on a vacation, you know, you might actually find yourself having more time to, you know, get up and, you know, take a walk on the beach or go for a hike or, you know, be in the water somewhere. So you have, you have those opportunities to be more connected with nature, which is very healing. It's very, it flips that nervous system from a very high stress, you know, high anxiety, high strong system to more of the, you know, you know, parasympathetic, the rest to digest, the calming, the healing. So making sure that you're taking the time to do that on a daily basis when you're on vacation, which, you know, again, if you're up and you're moving around, it's going to help with your digestion. Yes. And again, it's less time that you're just sitting with food in front of you.

So that's, yeah, yeah, absolutely. That's, and again, it's just, and if you are going, you know, if you are going on long hikes or going down to the beach, And, you know, you want to take a snack because you're going to be down there all day. And planning a head, like you said, we tend to go for the unhealthy stuff because it's easy and it's, you know, it tastes good. But, you know, throwing it, you know, cutting up some fruit or some veggies doing the, what's the new thing that Aaron just posts the snackle box? Yeah. So literally it's like a, you know, like a tackle box. Tackle box.

Thank you. I'm like, on my employer. I'm like, that sounded right. Yeah, Goddard rale. But like, each compartment. having, you know, so one with fruit, one with veggies, nuts, you know, and again, put some crackers in, put some, but yeah, having that all planned out ahead of time, so you're not getting to the point that you're like, oh crap, I'm hungry, there's a gas station, what are my choices, you know?

Donuts. Yeah, exactly, yeah. I think, like, for me, when I go traveling, it's like I'm craving either salty or sweet. Or a combination of the two. Or a combination of two, yeah, so if you're going to park and pour. If you're driving, you know, you could just pack a quick cooler, cut up some fruit, you know, you'll get some beneficial sweetness from those and then even like just packing nuts that you like. Yeah. Oh yeah. I kind of get that salty flavor from those. So those are kind of two ways to kind

of counteract rather than jump into the gas station. Oh yeah. Yeah, I was just on a hiking trip and stayed in an Airbnb, which was nice because again had, you know, refrigerator and kitchen. And my mom had brought honey crisp apples and like, oh, after like a long hike that like that sweet, cool honey crisp apple i mean honestly it's like that that tasted better than than any kind of like you know crap junk food would have so again our body likes the healthy stuff it's just we have to we have to give it that and remind it that it likes that when you start putting in all of the other stuff on a regular basis your your brain gets addicted to that that sugar high um and those those unhealthy fats are fats and sugars are very addicting so that once you start to start to

cycle of discontinuous. Yes. So by, yeah, like you said, doing the healthy, the fruits, yeah, fruits are so naturally sweet. And so by doing that, it's like, oh, this is good. I want this now. So get your body hooked on the good stuff instead of, instead of the unhealthy stuff, which, yeah, and obviously if you're driving a lot more freedom to be able to do that, if you're, you know, doing a trip where you're going to be flying, again, might take a little bit more planning, figuring out, I'm actually impressed. Airports now have a lot more healthy options. I thought, you know, there's cafes

or restaurants you can get. I actually had a really good breakfast sandwich when I was flying recently and, you know, again, there's other options. But then, you know, figuring out where you're going and is there going to be a grocery store, is there going to be, you know, again, just a little bit. We spend so much

time planning, you know, what we're going to do on our vacation. So just putting a little plan into, okay, what are we going to eat? How are you know? Just, again, it's food. We'll talk about all the time. Food is fuel. So, you know, if you want to enjoy your vacation,

you want to be putting good quality fuel into yourself so that you can truly have the energy and, you know, feel good while you're doing all the things that you want to do. Yeah. And so on top of that, in addition to, you know, thinking about the fuel, the food and the fuel. But, you know, we're also looking at how we're getting there. So we mentioned either, you know, by car or by plane, you know, But obviously, what's at?

Bus, I guess. Bus train. Yeah. I do want to take a train trip up across like Northern U.S. or Northern Canada or Canada. Yeah, that would be cool. I've heard some wonderful things about this trip. So eventually. Generally, you're in some type of transportation where you don't have the freedom to get up and move around.

I mean, the one thing that I always talk about it, it drives me crazy when I see my son, you know, was his head down in his phone. And again, I know so many kids and adults do this, but it's like, dude, you know, get to get your head off, you know. And the other thing, too, is, you know, so in addition to that, again, when your head's forward, you put so much stress and strain on, you know, the back of the neck, which goes up into the head. It can cause headaches.

It can cause, you know, dizziness, disorientation, just, you know, it closes down your airways, so you're not getting good, healthy oxygen to your system. So finding ways to get your head back in a good comfortable position, which is also important because a lot of times if you're traveling and you're not driving, you know, you'll fall asleep in your seats and falling asleep in your seat. Whether it's on a plane, yeah, whether it's on a plane. Yeah, Dr. Raleigh, just drop this head down as you just falling asleep, probably from this podcast here. But yeah, I mean, if your head is like falling forward or off to the side and you don't have good pillow support, you know, you could, even if. if you're there for 15, 20 minutes, like, you can wake up and be in a massive amount of discomfort when you're in that very poor position. So if you're going in a, you know, on a car, you have

the ability to take your pillows and we'll get to it in a second, which is nice if you're traveling to, you know, hotel or Airbnb or something that, you know, you're not sure. What the pillow quality. Yeah, what the pillow situation is. And you do have pillows at home that you really, really enjoy. Having those with you when you travel is very, very important. important. It's always nice. I, you know, we've talked about this in a whole sleep podcast is I love pillows that are moldable, you know, some of those stiff pillows that, you know, are form fitting and, you know, they're designed to fit around your neck perfectly. I'm like, but every person, yeah, every person is, yeah, every person is, yeah, every person is, you know, has a little different, you know, physiology and especially the mechanics of their neck and how it's related to their shoulder. I mean, you know, that's basically what I was. I mean, you know, it's, you know, has a little different, you know, physiology. I mean, you know, you know, My goodness, you go in and you actually measure like, you know, collarbone to neck height ratio and, you know, the length of someone's arm versus their torso. Like, everyone's, you know, formed a little bit differently. So there's no one size fits all when it comes to pillows.

So I love pillows. And sometimes those stuffed animals work just as well. I wasn't kidding. I was totally asleep on a lot. Pillows are a stuffed animal that you can fit and form that it props your head up, you know, if you're, especially if you're, you're on a plane because you don't get to recline as much. You know, at least nowadays in cars, a lot of the cars have a really nice reclining seats. Unless you're packed in with children and luggage.

I remember our beach vacations, your like knees are up in your chest. It's like, okay. That was just you because we didn't like you. 12 hours, all right. Here we go. Here we go. We got everything in here that we need for the week. Are we having fun yet?

Yeah, and then it was, you know, you started whining like, are we there yet? You were threatened to ride on the roof rack. Sometimes that might have been more comfortable stretch out of there. But yeah, yeah, the pillow. No, are you guys pro, like those neck pillows you see a lot? I've always wondered if that's... I think it's better than nothing, especially if you fall asleep.

If you're the one left or right, you know. Obviously, it won't stop you from going forward, but does it help? Or does it kind of hinder your natural? Well, and that's, and again, I think that depends on the size of the person. Because I think, you know, even think of it like recliners. You know, they sell these, you know, thousands of dollars, you know, these recliners that are so freaking expensive. But, you know, they have like these, you know, curvatures to them for your head support.

But a lot of them, depending on your size and how you fit, it will actually push your head forward with that back headrest. And when you're pushing that head forward, even just an inch forward puts a lot of undue stress and strain on that neck. So a smaller person using those, it might actually be pushing their head wrong. Yeah, it might actually push their head forward because if it's too big across the back of the neck where it's supposed to fit like in the crook of the neck and allow your head to come backwards, it might just be too big that that you-shaped pillow is pushing your head forward. Yeah, because I was not really a big fan of them. used them once but that's what I didn't like the way it felt in the back again it was nice it was nice to be able to you know kind of kink your head to the side it always felt like I felt like I felt like I needed something else up like behind the bait like my the top of my head then or it was like two

I'm like now I feel like the top of my head is not touching anything so yeah that's just got to find that one that fits to you and a lot of them are big and bulky and that's not ideal if you're covering the whole you know back side of the neck it's just going to push that you know that head forward and that's not ideal. It's good for side to side, but it does kind of encourage that going forward. Yeah, yeah. So, again, it's finding what's the unfortunate situation. If you're stuck in an airplane especially, again, you know, cars, you have a little more flexibility,

but, you know, an airplane, you're kind of crammed in a seat. And if you're on a long flight, at least, you know, you should have a little bit more of an opportunity to get up and move around, which I do encourage people to do. Absolutely. You know, not even getting into the whole, you know, blood clot issues, swelling in the legs. Like, you know, if you, especially if you have a history of that stuff, like, you really need to be, you know, up and walking around. And if you're not, like, I even find myself, like, if I'm in an air, if I'm in an airplane, I will literally, you know, I will flex my legs. You know, flex my calves.

You know, pull my toes down, flex my calves, pull my toes up to stretch them, you know, kind of just contract my quads, you know, the muscles in the front of your thighs. almost like if you're sitting in your seat, I mean, this is a, you know, really just kind of good description here. If you're sitting in your seat and you go to try and get up, you know, just pushing, pushing your feet into the floor, that right there is going to contract you the front of your thighs. And just by doing that a couple of times, not you're not moving anywhere. It's called an isometric contraction. So you're just, you know, pushing your legs down into the floor. You're contracting, you're tightening the quad muscles. And then you just hold that for like three seconds and then relax it. So you literally can be pumping your leg muscles

while you're sitting in your seat. You can do, I always call them butt crunches, right? You can sit in your seat and you just kind of squeeze your butt cheeks together, you know, as if someone was going to kick you in the butt and you were going to protect yourself from it. You just kind of squeeze your butt cheeks together and do your abdominal bracing. Yeah, do your abdominal bracing. So, you know, tighten up your your ab muscles. And this is something that If you do not know how to tighten your muscles, if you don't know how to activate certain muscles, this is where working with Angela in our office, you know, and again, you know, you don't even necessarily have to be locally. She could do that over a video and, you know, talk and.

Yeah, if we're saying all these words and you're like, what are you talking about? I have control of these muscles. Yeah. It's a, yeah, they're called voluntary controlled muscles because, yes, You can, I can't control the sphincter in my, you know, in my digestive tract, you know, going from my esophagus to my stomach. But, you know, but there are, you know, a lot of the muscles that you have in your body that you activate every day are voluntary control. So if you're unsure of how to activate some of those, it might be worth, you know, getting with a personal trainer, someone who understands that and teaches you how to activate those muscles on a daily basis. There's whole books on, you know, how to, you know, how to train and activate without ever lifting a weight. And you could, you know, you could be a very in shape, you know, very, you know, defined, you know, muscular person and never have to lift a weight because just by activating your muscles on a daily basis and, you know, holding for a couple seconds, you can do that while sitting, you know. Now, again, it's not ideal, but you can do that while sitting on a plane.

and it's just, you know, kind of like you're a little way to fidget. Oh, yeah. I look ridiculous. Like, when I'm sitting there, I'm like, it looks like I'm like checking myself back. Again, it's like, I'm like, I'm like moving every which way. Which way to the beach? I'm like, I can't sit still. I'm sorry.

It's a great way to make sure, you know, you've got good blood flow during the plane rides. Muscles act as, you know, aids for those things and stuff to kind of. keep that blood flowing, so that's where you know, you get those blood clots. The blood and the lymph. So, if you, like, Dr. Dan briefly mentioned swelling, but yeah, if you have any kind of that, yeah, something I'm very familiar with, but if you have any kind of, if you're prone to swelling in your lower limbs or even your arms, being in that highly pressurized plane and not moving for long periods of time, both of those things are going to make that swelling worse.

So, again, the muscle movement, not only is what the, blood, gets the blood flowing, but it is literally the only thing that gets the lymph moving. So when you're sitting for long periods and not moving, that lymph builds up. That's why, you know, you'll see people with the swollen ankles and feet and, you know, sometimes whole leg when they get off a long flight. So again, just by doing that, you know, I'm always doing the, you mentioned, you know, kind of doing the toe, the heel lifts. But yeah, same thing.

If you can, I mean, obviously, if you have something under the seat in front of you, it makes it harder. But I try to keep that, that seat clear. in front of me so that I can actually fully extend my leg and even, you know, contract and extend my foot so that, again, you're getting that calf, literally pumping like you're pressing the pedal. Yeah. Again, I do that from a passenger in a car, do that on a plane, and anything to just keep that,

yeah, keep that moving as much as possible because, yeah, the sitting for long periods any time is not good, but when you're in that, in that particular situation. on a plane, it just makes it that much worse. Yeah. And again, before you get on a plane, you know, I always find it funny. You know, walking, you know, walking through the airport and you come up to the terminal and you've got all these seats. Everyone's sitting.

Everyone's sitting. It's like we are literally going to be sitting on a plane, you know, maybe two hours, maybe, you know, eight hours if it's a long flight. Like, you know, when we're literally going to sit down, like I never, I shouldn't say never but I rarely sit when I walk up to the terminal and then I'm waiting to to board the plane because it's like uh you know come on we're gonna we're about to be sitting so I'll get down into a squat position you know I will um you know just you know just walk around yeah do laps around um you know the terminal like just get just move move your body stretch out um people probably think I'm crazy because I'm just sitting there doing like doing yoga positions I had a long layover ones I whipped

all my resistance fans. I started using my resistance. People were looking. I'm like, I'm like, I got two hours. Yeah. What are you going to do? You just sit there for two hours and get on a plane to sit for another two hours. Yeah, they were in my carry on. I was like, all right, cool. So, you know, it's just getting creative and getting outside the norm because we have such a society built around sitting, you know, as we're doing right now. Yeah, I'm not saying. We're going to start doing active pot. We're doing standing. We're out to you by circuit training.

But yeah, it just, you know, it's so silly that we just, you know, we sit and then we get on the plane and we sit and then we go on vacation and probably lay around on the beach or something. And same thing with long driving trips. Like, you know, you stop, you run to the bathroom real quick and then you're back in the car, go. It's like take that. A lot of those rest stops are really nice for a reason. They have grassy areas. They have, like, let the kids run around. Let them burn off.

Why are they going crazy in the car? Because they don't want to sit for 12 hours either. So let them run around. Let yourself, like, do some squats, do some lunges, do some jumping jack, something to. Yeah. And again, you know, it's like if you look at civilization, you know, pre-cars, right? You know, pre-major public transportation, you know, I'm watching the series The Chosen recently, which is just a biblical depiction of Jesus' life and his disciples.

But it's like they literally walked. everywhere. Then, you know, one of this, you know, session, they saw, um, the Roman guards were, you know, walking along the path and then, you know, made Jesus disciples carry their stuff. That was, you know, one of the, um, you know, the Bible stories. But it's like, all of those people walked everywhere. Because, I mean, you were only, if you had a horse, like, you were really, really wealthy, you know, you were in a wealthy family. Uh, so it's like you were, you, you walked and no one was overweight because, you know, it's not that food was scarce, but it was like, You know, you walked.

Yeah. And we've talked about that before. You walked, you know, 15, 20,000 steps a day. I mean, that was going to say. Wasn't it like 12 miles a day? It's like the average of like an average person, you know, back in the hunter gatherer, you know, where you were just out and about. And, you know, you had to walk to get to your water.

You had to, you know, walking to the market to get your food and then carry your food back to the house. Like, there was no such thing. And again, if you, whether you had a bag or whether you had a cart that you, you know, It was like that was just the norm, you know, so yeah, 12, 10, 12 miles a day. And it's like now we're lucky, we're excited when we get our 10,000 steps in it, which is like three, you know, that's like three miles. Three and a half to five depending on your drive. Yeah, for me, it's about three and a half. Yeah. So it's like just, you know, moving. And, you know, so adapting that into your travel is so important as well. So yeah, which actually brings up another great point and tip for on the go, which is you were talking about a lot of people. who don't work out regularly, sometimes you end up being more active on vacation, but what if you were somebody who does work out on a regular basis, and then you go on this vacation? A lot of the times that activity level goes down. So, you know, figuring out how to supplement, again, if you're

staying somewhere that has a gym, obviously, that's an easy answer. But if you're staying at, you know, like an Airbnb or house or something that maybe doesn't have access to that, you know, how are you, you know how are you supplementing that gym time and I kind of mentioned it briefly but my personal favorite is the resistance bands so I take it's you know literally a little bag it doesn't take up any room in your um in your suitcase and you can get a full body I mean you can get a full body workout with just body weight but I like that again especially if you're somebody who's used to working out with more resistance those resistance fans you know you can get a head to toe full body workout. And again, it's nice too, because if you're somewhere that is nice, like,

I've done those workouts outside. You know, I've done them. It's, I've done them on the beach. Yeah, I take my resistance band out of the beach. I've done that. So it's the airport. So, yeah, that's just such an easy way to make sure that you're still getting that, that resistance in because, you know, anyone who does work out on a regular basis knows, oh, going a week, you're like, when you get back to it, you're like, okay, Like, how did it take me, you know, six months to get to where I am? And now, like, after one week, I feel like I've lost so much. Now, again, a week won't completely decondition you, yeah.

But, again, if you're going, you know, on a couple week vacation, like, it seems like everybody's going to Italy this year. We miss the, we miss the memo. Apparently something's going on in Italy. But, yeah, if you're going away for a couple weeks, you know, you just might want to make sure that you're, that you're supplementing that. If you're, again, if you're getting lots of steps in, that's great. but we're talking about the muscle activation is really good for blood circulation,

lymph circulation. So just, you know, throwing it, you don't have to do it every day, but if you can throw in a couple, you know, resistance band workouts or, you know, just some push-ups, some squat, something to kind of get those muscles going, makes a big difference and can really help counteract some of the, you know, again, some of the additional vacation eating that you might be doing as well. So, yeah, the working out is, is a big one. Again, it's not the time to start.

You know, don't feel... Well, that's the other thing, too. You mentioned some people, you know, people who don't work out on a regular basis, then go on these vacations. They want to be super active. Yeah. Again, I was just on this hiking trip, and you could tell the people who were the hikers and the people that were the tourists that were like, oh, this is a cool place to go.

They're out there in crocs. They're out there in... Cargo pools. Like... Cargo shorts. just like, I don't know, like whatever, like shoes that, again, this was rocky trail. Yeah, like shoes with no tread. Like the shoes I would wear to like just throw on to run to the grocery store,

these people are out hiking in and, you know, don't, maybe carrying one 16 ounce water bottle with them and, you know, just, so not prepared. So again, if you are going somewhere that you are, is going to be an active trip, just making sure you're prepared. If you're going to be hiking or biking for long periods of time, need to have water with you, especially in the heat of the summer, lots and lots of water. You need to have some electrolytes or salty snacks. That's kind of the idea behind trail mix. You know, you have that. Again, you don't want to like eat that all day long if you're just sitting

on the couch, but it gives you that mix of salt and healthy fats and even that little bit of sugar with the chocolate gets thrown in there to kind of keep you going if you're doing these long, long active trips. So, and really, footwear is so crucial. So whatever you're planning, really making sure that you have, have the right footwear because, again, that's, you'll, otherwise you'll be the one in the office after your trip, like, oh, everything. Turn to my ankle. Yeah, like, oh, my knee, my ankle, my back, everything. I slipped. Yeah, so that's, that's just something that's fresh in my mind is really, like, if you're, if that's not your normal type of vacation, great, I encourage, I always encourage

people to take active vacations, but making sure you're doing your research and understanding, you know, what really, what it really entails, you know, making sure that you have the right things packed for the type of vacation that you are, you are planning. Yeah. Yeah. So, so I want to ask one final question. I'm going to put you both on the spot. If you, do you have one destination that you have not been to yet, but it's on your bucket list to go to? Mine, we had a patient. I'll let you think about it for a second because mine is I had a professor, radiology professor, Dr. Riley, you have him to, Dr. Fox, right?

Yes. Okay. He's Canadian. And so he would always interject, you know, in these long radiographic lectures, he would interject, you know, he's very, very deadpaned, very, just dry, you know, again, I think that just kind of comes with the nature of, you know, what you do and reading radiology and writing reports, you know, for hours on end a day. But he was a fantastic instructor, very, very intelligent man. But he interjected this story at one time. I don't know how he got to it because I think he tells it in every quarter at the same place. But he gets on,

he got on Banff, Canada, and I forget what territory it's in. I'm terrible with, I'm decent with U.S. geography. I'm terrible with, you know, other countries outside. But BAMF, Canada is kind of, it kind of sits over the mid, Midwest to Northwest. Yeah, he's looking at up. Oh my God, that's beautiful. Alberta, Canada. But yeah, it is, it, he talks about how that is one of the most beautiful places on earth. And we had a patient with her husband and some family members just go out there.

She said she has a bunch of pictures. I can't wait until she comes in and talks about it. But that is one of my places that I want to go. And again, it kind of, you know, I've heard about, you know, you can take train trips across, you know, like the, you know, Canadian and northern U.S. or Canada. And, you know, BAMF could be a stop on there. So that's one of the, one of the treks that I have on my list to do. So that's where we're going at some point. But anyway, that's mine.

Somewhere I've always, Ireland has always been top of my list. I actually, I babysat for an Irish family when I was. from the time I was 12 to like 20 something so I mean I like these kids grew up I grew up with these kids basically and they spoke Irish that well they the father

was from Ireland so they they didn't have accents but they would go to Ireland on a regular basis and the grandmother would come in I just like I've always just loved that but again I would hear stories and see pictures and

so it's just somewhere I don't even necessarily have a specific place, but like Ireland, Scotland, just kind of that region, I would, I would love, I would love to do that. Yeah, I would like, I love fishing. So I think it's fun to go like Maine. Nice. I know there's good fishing in Maine or like Montana. Just somewhere with beautiful you want to be like. I've heard Northern Michigan is absolutely Christine. My parents go there every year because I love it so much. Yeah, I've heard amazing thing with Traverse City. Yeah, that's where they go in camp every single year. Yeah. So I've not been up there. That's another place on my list.

Yeah, there's some gorgeous places. People always talk about them. Even the U.S., yeah. Oh, yeah. People always talk about going to Europe, but it's like, the United States is gigantic. It has so many natural, beautiful locations. It was just in Hawking Hills, Ohio, Ohio. Like, not where you would think to go for, barely three hours.

Yeah, three and a half hours. Some of the most amazing hikes, like, coolest things I've seen. Again, not necessarily the longest hikes, but just really cool hikes. but yeah I would love to get out I've only really been out west to like California I'd like to go a little more north into into some of the mountains too because again you just hear how absolutely beautiful

it is out there so yeah as far as the continental that's definitely that's high on the list is is to get out to like Colorado at some point but yeah there are it's just there's so many so many places if only Pittsburgh it was easier to get some of these places let's work on

Let's work on some of our flights here, Pittsburgh Airport. They're doing major billions of renovation in the Pittsburgh airport. I'm hoping that then comes with some additional. Additional flights, yeah, rather than just hopping down to, you know, D.C. or New York or Chicago. But anyway, so, yeah, I hope everybody has some nice vacations planned, whether it's local or world travels and stay healthy, get your adjustments before and after.

Yep. Prepare. Get your nice, healthy snacks. Yep. Lots of water. Yep. Do your best. And move. Move, move, move.

Move, move. During, during, before, during, and after transit. Absolutely. All right. So I'm Dr. Dan here with Dr. Riley. And Angela. We will see you. Yeah.

At the next one. Thank you. You've been listening to What the Health with Dr. Dan and Angela Toro. Brought to you by Toro family. To learn more about the resources mentioned on today's show or listen to past episodes, visit www. www.

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