physical activity, fitness, exercise – Page 2 – watercress words by Dr Aletha

Safe and Healthy Cruising-Keys to an Enjoyable Vacation on a Ship

In this post I share experiences from visiting the Titanic museum and a subsequent cruise, emphasizing enhanced safety measures unlike those on the Titanic. Observations include thorough safety drills, food allergy considerations, hygiene protocols, and various activities available. While the cruise was enjoyable, potential health risks exist, including sun exposure and noise levels.

You’ve probably seen the movie, Titanic. I toured the Titanic museum in Branson, Missouri, a sobering experience. The loss of so many lives is staggering, especially since it should have been prevented with better preparation, including enough lifeboats for everyone on board.

Titanic museum, replica of ship and iceberg — The Titanic Museum, Branson, Missouri

A Doctor Takes a Cruise

One summer I went on a cruise vacation which fared far better than the Titanic. This was the third cruise I have ever been on, but the last one was so long ago that I had forgotten some of the details.

(This is not a sponsored post, instead, there are affiliate links not connected with the cruise line. Using them does not cost you extra and will help fund this blog. Thank you. )

As a physician, I view experiences in medical terms. I was impressed with the rules and procedures that keep the guests and crew healthy and safe.

I’m not revealing the cruise line’s name, but it is one of the large, well-known ones, with a good reputation as far as I know. I can’t vouch that this cruise is typical of all cruise companies, so I offer these observations that you can consider if you ever go on a cruise.

Safety drill- lifeboats, jackets

Before the ship left the dock, we participated in a safety drill where we all had to assemble at our assigned stations where we would go in case of an emergency. Once there, the crew took roll by checking our ID cards (more on this later) to make sure we were all there.

We had life vests in our room and there would also be life vests at the stations in case we weren’t in our room at the time the alarm sounded. Unlike the Titanic, we were assured there was room on the lifeboats for everyone on board.

Security, photo id, room key

Upon checking in, they issued us a photo ID card that was our room key and a charge card for onboard purchases. When we left the ship at the ports, we showed the card which was scanned, then showed it again to get back on the ship.

a line of people boarding a ship — showing ID to return to the ship after a day in port

Children-arm bands

We weren’t traveling with children ourselves, but children wore armbands with identification in case of getting separated from their parents.

Food allergies and preferences.

Food is plentiful on a ship and a wide variety of choices. Some venues are buffets but in the sit-down dining room, the wait staff always inquired about food allergies and special diet needs before we ordered our meal.

a couple sitting at a table by a window with an ocean view — We enjoyed lunch with an ocean view.

Here is a link to my post on

How to manage food allergy with confidence

Hygiene

Antibacterial hand gel was everywhere, along with reminders to use it.

Outside of every food venue, there were containers and a crew member there to dispense it to you.

There were strict warnings about what not to put into the toilets. As we heard at the introductory session, “If one toilet on a cruise ship backs up, they all back up.” Not a pleasant thought.

a sign- IMPORTANT-please do not throw foreign objects into the toilet bowl.

A daily newsletter with cruise information and schedule was delivered to our cabin every day. This note about health was posted daily-

Medical experts tell us that the best way to prevent colds, flu, or gastrointestinal illnesses-such as Norovirus-is to simply wash your hands thoroughly with soap and warm water. After restroom breaks and again before eating.

Should you experience any symptoms of gastrointestinal illness (vomiting, diarrhea) do not go to the ship’s medical facility. Call the medical staff for a complimentary consultation and treatment. A member of the medical staff will see you in your stateroom.

Medical facility on board

If you do need to go to the medical station, there is a doctor on duty for 3 hours in the morning and afternoon. (On a previous cruise, I visited the medical station for a tour. It looked modern and well stocked.)

Smoking- designated areas only

Smoking is not allowed in any of the cabins or balconies, including electronic cigarettes. There were designated smoking areas outside and in the casino.

Here are some reminders on why it’s wise not to smoke-

7 surprising reasons to be smoke free

Fitness and Sports

If you wanted to exercise, there was ample opportunity.

Swimming and other water sports

A fully equipped gym
Rock climbing wall
Walking/jogging path outside.

Classes in yoga, stretching, cycling, and dance.
Competitions in volleyball, table tennis, dodgeball, basketball
Ice skating
Dance venues
Miniature golf

a mini golf course with a beach theme — Beach theme mini golf

Spa services

In addition to the usual spa services like hair and face treatments, they offered

Massage
Acupuncture
Teeth whitening
Anti-aging treatments
“Detox”

Potential health risks

Are there any aspects of a cruise experience that might be detrimental to one’s health? Consider these things.

Sun

This ship sailed in a tropical climate so there was ample sun, both while on the ship and in the tropical ports. So obviously there was a risk of sunburn, dehydration, and long-term development of skin cancer due to sun exposure. Sunscreen was a must if you stayed outside.

Noise

There were multiple musical venues on just about every deck, as well as the general noise generated by thousands of people. For people who have sensory issues to noise, sensitive ears, or hearing loss the noise level might be uncomfortable.

Motion

We were fortunate to have smooth sailing except for a few hours when the sea was rough, causing me to feel off balance but not seasick. If you are highly sensitive to motion, sail on a small ship, or hit rough seas, you may get seasick, which is not pleasant.

Addictions-food, alcohol, gambling, shopping

If you tend to be compulsive or addicted to activities like eating, drinking alcohol, gambling, or spending money, a cruise may not be the best place to vacation.

Food is abundant, delicious, varied, and “free”- meaning it’s all-inclusive with the price you paid (although there were some special meal venues that cost extra.)

a promenade on a cruise ship — On the promenade there were food and shopping opportunities.

Alcohol purchase is not included in the cruise fare but is easily purchased in dining venues as well as bars. (However, they strictly enforced not providing alcohol to minors.)

Gambling was available in the centrally located casino, open from morning until late at night.

Shopping on the promenade and in the ports- clothes, jewelry, art, liquor, wine, souvenirs, and who knows what else.

an art gallery with bright colored pictures — The art gallery, where they had auctions every day

There were so many activities offered it was impossible to try them all. And there were places where one could escape for some quiet time to read, play a game, or just sit and enjoy the view.

a small chapel — The chapel offered a peaceful, quiet place for meditation.

Post Images

I shot all of the photos in the blog post.

Exploring the HEART of Health

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Dr. Aletha

non-drug ways to get well and stay well

In a previous post I introduced you to Mind Over Meds by Dr. Andrew Weil . I reviewed 7 classes of medications he teaches we should use less often.

In another previous post I shared 7 drug classes I consider overused, 4 of which he discusses in his book.

In this follow up post I list alternatives to drug therapy. These are also adjuncts to medication- meaning we recommend using them even if you do need medication.

Dr. Weil mentions these in his book, and I’ve pulled from other sources too.

This is a brief overview of several approaches, not a complete list. If you are interested in knowing more, I suggest exploring the reference links. I invite you to send me a message about a topic you would like me to explore in more depth here.

This post uses affiliate links that support this blog and non-affiliate links that don’t.

EAT TO TREAT

I, Dr. Weil and most physicians recommend diet changes to treat and prevent many common medical conditions. Almost any health issue can be improved with better food choices.

bottle of olive oil — Olive oil is an important ingredient in the Mediterranean diet .

The Mediterranean diet, emphasizing fruits and vegetables, whole grains, fish, and healthy fats like olive oil, seems to protect against heart disease and increase longevity.

The DASH diet is the first choice to lower blood pressure. DASH stands for Dietary Approaches to Stop Hypertension and also emphasizes fresh foods and healthy choices.

The American Diabetes Association offers extensive information on eating to control diabetes.

Food choices are also important in treating high cholesterol, GERD, allergy, heart disease, overweight, gout, kidney stones and other kidney disease, and possibly other conditions.

PLANTS THAT TREAT

Herbal medicines are endorsed by Dr. Weil; he points out that early synthetic drugs were derived from plants. Unfortunately most physicians have not had extensive training in their use. They are also not regulated as stringently as prescription drugs so quality may not be uniform.

Herbal medicines are used to treat a wide variety of conditions and symptoms including headaches, gastric distress, hot flushes, depression, insomnia, pain, allergy among others. Scientific confirmation of their effectiveness is lacking for most, but some patients find them helpful and some physicians endorse, or at best tolerate their use.

The unsupervised use of herbs and other dietary supplements can be dangerous, especially if combined with other drugs.

USING OUR MINDS

Mind-body therapies can be helpful in managing painful conditions such as IBS (irritable bowel syndrome), migraine, joint pain, and anxiety/depressive disorders. These include

Hyposis
Biofeedback
Meditation
Relaxation techniques

TAKE A DEEP BREATH

Breath work- changing habits of breathing and specific breathing techniques can relieve anxiety, and manage stress. Dr. Weil calls

Breathing: The Master Key to Self Healing and teaches how to do it in this recording.

GET MOVING

Exercise and other forms of physical activity help manage all kinds of musculoskeletal pain, fibromyalgia, lowers blood pressure, aids weight loss,relieves anxiety and depression. They may even have a role in preventing or delaying the onset of dementia. This includes

woman standing on a rock in a forest — Walking, especially outdoors, can relieve feelings of stress and tension as well as improve physical fitness. Photo from Lightstock.com

Yoga
Tai chai
Aerobics
Strength training
Dance
Sports
Walking
Jogging
Bicycling

Dr Aletha in her bicycle helmet — I’m riding my bicycle while my neighbor is walking with his baby. It all counts.

TOUCH

Manual medicine is used to manage back, neck, and other musculoskeletal pain and headaches.

Chiropractic manipulation
Osteopathic manipulation
Acupuncture
TNS-transcutaneous nerve stimulation
Massage
Support with splints, wraps, slings, braces

TRAINING THE MIND

CBT (cognitive behavioral therapy) and other forms of psychotherapy should be a part of the treatment of most mental disorders and may be the only treatment needed for mild conditions. The use of therapy animals also fits here.

CHANGING OUR LIVES

Lifestyle evaluation and adjustments can improve any medical condition and is also one of the most important factors in prevention of disease.

a sink with colorful wall decorations — Who knew handwashing could be entertaining?

Hygiene

Hand washing is the most effective way to prevent many infections, especially those that can be transmitted by food and water. Proper food preparation and storage and kitchen clean up also contribute to safety.

a bed in a room — One’s sleep environment affects quality of sleep.

Sleep

Habits that create sleep deprivation or poor sleep contribute to depression,musculoskeletal pain, headaches, fatigue, and even make us more prone to infection. Check out this previous post on how to get a good night’s sleep

Chemicals and pollutants

Avoidance of allergens and toxins should be automatic. For allergy, any known allergens -substances that cause allergy symptoms-can often be eliminated from one’s immediate environment, although I have had patients who insisted on keeping pets that they were allergic to. If the allergens cannot be completely eliminated, you can at least minimize exposure.

It seems we call everything a “toxin” these days, and detox regimens are popular. (although our bodies naturally detox us every day).

Anything in excess can be harmful. But our overall health as a society would improve immensely if more people would avoid the obvious toxins of tobacco, excess alcohol, and illicit drugs.

sign says NO smoking, wilderness area — When walking, wear proper shoes; and don’t smoke.

Review 7 surprising reasons to be smoke free

Stress management

Many of the techniques I’ve mentioned help with stress management. In turn, managing the stressful events and situations in our lives can help us feel more rested, less tense, more relaxed, calmer, and able to manage our other medical problems better.