Lower Your Cabin Pressure

Concerned about radiation? It's not the body scanners you should be looking at.

noreply@blogger.com (hormonewoman) — Tue, 23 Nov 2010 18:13:00 +0000

I just wrote a blog post for my other blog with some interesting information about the TSA body scanners. The truth is, it is the time spent flying, not the time in the scanner, that is the problem.

Here is a link with information and references.

Eat your veggies!

How to Stop Getting Sick When You Travel

noreply@blogger.com (hormonewoman) — Wed, 03 Jun 2009 16:08:00 +0000

I always have fun when Paul Eisenberg asks me to help with a story. Here is the original link to the story below.

If your strategy for not getting sick or hurt on your next trip involves staying away from any enclosed social environments, there’s definitely one you should add to your list.

It’s called civilization.

Of course, you can’t usually avoid that one. Even if you could, there are no guarantees that disease and injury won’t find you. According to the U.S. State Department, the leading cause of injury death among U.S. citizens traveling internationally is road traffic accidents. Homicide takes the number two spot, and drowning tops the list of leading injury causes among Americans visiting countries big on water sports.

Taking these and other statistics into account, one conclusion of the Center for Disease Control and Prevention (CDC) Yellow Book is that “injuries and violence are as much a public health problem to travelers overseas as are infectious and chronic diseases, and they are in many ways more deadly.”

This doesn’t mean that risks from disease aren’t real. They just may not be the biggest risks you face either where you’re going or how you’re getting there. “You aren't really any more likely to get a disease from being in an aircraft than you are from being on a train, bus, or shut up in a conference room all day with a group of people,” according to CDC travel health expert Dr. Phyllis Kozarsky, M.D.

Many of the reported injury-related deaths among American tourists would have been preventable if the travelers had used seat belts and child safety seats, avoided unsafe areas, or not consumed alcohol prior to swimming, according to the CDC. Likewise, despite any health risks posed by your destination or fellow travelers, the burden for having a healthy trip largely rests with you.

Prepare for the worst.

Of course, disease is a major issue in some parts of the world, and before heading off to an unfamiliar locale you should check out the CDC’s Traveler’ Health section, which includes a destination-specific section outlining health risks and precautions in top vacation spots, as does the State Department’s International Travel site.

If you’re traveling overseas with anyone who’s pregnant, elderly, under five, or has a pre-existing medical condition, consider seeing a travel medicine specialist as well as buying travel insurance that covers medical care, Kozarsky says. While you’re at it, “ask if your policy will pay to have you repatriated. You may prefer to be treated or recover from an illness here in the United States.”

Before you leave, make a list of medical contacts at your destination, suggests nutritionist Monika Woolsey, who also says to bring “a list of your meds and a short list of translated words that you can use to point to if you do have to see a doctor,” and ask your home physician if he or she will be available to take calls from foreign doctors while you’re away.

The CDC lists what should be in your vacation med kit, as does Woolsey, whose top supplies include medicine for treating and controlling diarrhea, an anti-inflammatory “good for fevers, sunburns, and aches and pains,” ointments for treating sunburn, scratches, and rashes, and an enzyme supplement that can help prevent gastrointestinal problems.

Does a mask belong on your packing list? “At this time, masks are not recommended,” Kozarsky says. “In situations where they are recommended, it is usually the sick person that wears the mask to keep from spreading germs,” she says, “and if you are sick, you shouldn't travel.”

Practice good hygiene

By now you know the rules to reduce the risk of spreading or catching germs: stay more than six feet away from sick people, avoid touching your face, and wash your hands. And carry hand sanitizer, especially in flight, observes Traveling Mamas blogger and former flight attendant Beth Blair, as “most airplane lavatories only provide cold water,” which is not efficient for killing germs.

Even if you wash or sanitize your hands after using an airplane lavatory, the simple truth is that “many of those who used it before you did not,” points out tour leader and Trip Chicks co-owner Ann Lombardi. “There are germs lurking on the door knobs and handles,” she notes, “and if you close the door from the outside with your freshly-washed hands, you can pick up some nasty germs again. Use hand sanitizer once you’ve returned to your seat” and clean your tray table with an anti-bacterial wipe, she adds.

Blair recalls that “as a flight attendant, I always made an effort to pass the beverage directly to each passenger. However, I've seen passengers coughing or sneezing all over their hands then ‘helping’ their fellow seatmate by passing their drink to them.”

Watch what you eat

Avoid eating raw vegetables overseas, especially in developing countries, Woolsey says, “due to the lack of knowing what was used to fertilize the vegetables.” Kozarsky also warns that “unpasteurized milk, certain cheeses, and food from street vendors can carry a risk of food borne illness.”

If you’re avoiding your destination’s iffy tap water, remember to avoid the ice as well as drinking from bottles that might have been chilling on it. Graze local snacks early in the day when displayed food is likely fresher, Woolsey advises, and pitch unrefrigerated leftovers or “you may be setting yourself up for food poisoning. Proteins can realistically only be at room temperature for about two hours before they start to spoil,” she says.

If all else fails

If you’re seriously ill or injured overseas, the local U.S. consular office will help you find appropriate care, Kozarsky says. Most resorts “have a physician they can call if your symptoms don't improve,” Woolsey notes. And Blair learned during a 14-hour wait in a New Orleans emergency room that it pays to “call various hospitals in the area for wait times if going to ER. Sometimes urgent care has shorter lines.”

If you become ill after you get home, ensure your doctor knows about any overseas trips you’ve made over the last six months. It’s routine for doctors to ask about this, Woolsey notes, “but I've seen it slip through the cracks. I did have a client once who had amoebic dysentery who had been diagnosed with an eating disorder. Her doctor was not used to asking about international travel.”

Also be sure you’re accurately reporting the details leading up to your sickness. “Gastrointestinal symptoms can take 48-72 hours to manifest,” Woolsey says, but “people tend to blame how they feel on the last thing they ate.” She recounts when her parents returned from Mexico with gastrointestinal problems.

“They blamed it on the last meal they'd eaten, which was at a high-end restaurant, but when we spoke a little longer it turned out they'd tried something from a street stand a day or two before.”

“I think we're more likely to be sick as a result of choices we make ourselves then we are from viruses,” says Woolsey. I certainly don't want to minimize the risk of viruses, but I think people need to be aware of what they inflict on themselves as well.”

Concurs Kozarsky, “you wouldn't get a tattoo at a sketchy parlor in the United States; don't do it on spring break overseas. Hepatitis isn't a good vacation souvenir.”

That said, Kozarsky adds, “we don't want people to worry. We want them to be prepared and to be able to enjoy their travels safely. And common sense is really the most important thing you can pack.”

Is flying turning your muscles to jello?

noreply@blogger.com (hormonewoman) — Wed, 01 Apr 2009 19:42:00 +0000

My good friend Patrick Ward of Optimum Sports Performance wrote this for Air Vitals, at my request. The topic came up in a phone conversation and it seemed very pertinent to all of you!

I was recently asked a question about airline pilots and the effects that dehydration may have on their soft tissue, causing them to get tight and stiff following a flight. Really, this could apply to anyone who is flying across country (or across the globe) and it has special application to athletes who may have to fly frequently to get to competitions. Having the soft tissue in healthy working order is essential to performing at a high level.

Airplane cabins tend to very dry and, at least to me, often very hot. This dryness wreaks havoc on our bodies. Without water, we may sense ourselves feeling thirsty, our lips may start to chap and our skin gets dry. Our body gets dehydrated and the quality of the tissue begins to suffer. In addition to this, we are sitting in one position for an extended amount of time.

In these conditions, our tissue can dehydrate and harden due to stress, disuse and lack of movement, all which take place when we sit for hours on an airplane! Our tissues lose viscosity, harden, and become more gelatinous, creating friction when layers of fascia rub against each other. No wonder people feel so lousy after flying!

3 Tips for Frequent Flyers

1) Drink water!

Pass on the alcohol, the coffee and the soda and get yourself some water. In fact, make sure you adequately hydrated before getting on the plane. Bring your own bottle to the airport and drink it before during and after the flight.

2) Work on your soft tissue when you land.

Obviously, having a good massage/soft tissue therapist is a great way to maintain healthy tissue. However, when this is not an option, using a foam roller, the massage stick or even a tennis ball can be a great way to put some compression into the tissue and roll back and forth to help manipulate the soft tissue and prevent stiffness. Foam rollers can now be bought in smaller sizes, about a 1/3 the size of the long ones, making them easier to travel with.

3) Lengthen the tissue.

Once you have worked on the soft tissue, be sure and perform some stretches for the muscles you worked on to help restore proper length and extensibility.

Final note: I do run these posts past an experienced flyer before posting. My expert in this case shared that many pilots do avoid hydrating to avoid the complicated security procedure they must engage in, in order to leave the flight deck to use the bathroom. The one time he tried to at least hydrate shortly before landing...the flight was diverted and that became a problem, too...

...there's no perfect solution to this dilemma, except to be aware of the importance of hydration and do the best you can, when you can.

Follow up to foxnews.com article, comment on protein

noreply@blogger.com (hormonewoman) — Fri, 20 Mar 2009 16:40:00 +0000

Hello everyone,

I wanted to share a question forwarded by Pat Lombardi at the University of Oregon, who wondered why I'd stated that we "need lots of protein".

Knowing that our demographic tends to be busy, often tired, and reading these posts on layovers and in busy airports, I like to keep them short. Which is challenging, given a complicated scientific issue such as protein needs. But I am going to try.

My statement was based on what I learned in doing market research with pilots and flight attendants before launching Air Vitals, and learning about what habits they had and what habits they were willing to change.

Quite simply, it gets really boring to eat tuna and turkey and it's a whole lot easier to carry on, and snack on, the high-carbohydrate foods available in newstands at the terminals. Or, to eat a fast food meal that comes with a huge order of french fries, or a large frozen yogurt. Those are not the foods that are going to help your energy, or weight. Many flight attendants and pilots carry their own foods on trips so they don't have to eat airport food. They're sick and tired of it.

I said what I did about protein to challenge readers to start doing two things. First of all, to become familiar with protein sources available in the airport, such as cheese in a fruit dish, or sushi like I saw recently in LAX. Secondly, to think of portable protein foods such as peanut butter packets, string cheese, or jerky as recommended by Ivonne Berkowitz-Ward in the foxnews.com article (I'm partial to salmon jerky myself).

I was not intending to encourage anyone to overload on protein. I assume that most readers are intelligent and will make choices that do not overload them. I was trying to highlight an issue our market research said was important to address with this demographic without it becoming lengthy and impractical for the reader.

I really appreciate Pat's comments and hope everyone understands where I was going. I can do the heavily referenced scientific writing thing but it's not pretty to read and not what I believed this audience was looking for.

Comments are welcome and I'm really grateful Pat provided an opportunity to clarify! It's awesome when colleagues keep us on our toes! :)

Healthy Eating Featured in foxnews.com

noreply@blogger.com (hormonewoman) — Wed, 18 Mar 2009 01:50:00 +0000

I was super excited that this article finally went live...then the first few sentences into it, I realized my great friend and colleague Ivonne Berkowitz-Ward had ALSO been interviewed!

Paul clearly has good taste in interview subjects!

Seriously, it's an honor to be on the Internet with such a great professional and I'm happy the article is so full of great ideas for eating well while traveling.

Going Full Throttle??

noreply@blogger.com (Diane Whelan, MPH, RD) — Sun, 08 Mar 2009 07:11:00 +0000

It's Time to Decelerate!

I, too, want to express my gratitude to the pilots and flight crews who deliver us safely to our destinations. We place our lives in your hands on a regular basis and that is a big responsibility! And with responsibility often comes STRESS!!!

When the body encounters acute stress, such as that Captain Sullenberger experienced, stress hormones are released which stimulate carbohydrate and fat metabolism to provide the quick energy needed for a "fight or flight" response. This raises blood pressure, quickens respiration and tenses muscles, allowing us to react quickly and efficiently in the situation.

But, what happens when we are under constant stress? Well, our bodies respond with the release of hormones, including cortisol. Chronically elevated cortisol levels can stimulate appetite, especially for high calorie foods. This results in increased fat storage, especially in the abdominal region (called visceral fat). It can also decrease metabolism, meaning your body does not burn as many calories - more fat storage results. Insulin resistance, cardiovascular disease, poor sleep quality and impaired immunity are also more likely to occur.

Each of these causes its own set of problems with their own possible dietary interventions, which we can go into at another time. For now, don't spend those sleepless nights ordering cortisol-blocking supplements from some infomercial on TV - they don't work! The key is to incorporate stress management techniques into your lifestyle.

When possible, spend 20-30 minutes each day in some kind of relaxing activity (a hot bath, meditation, yoga, music, reading, etc). If you can't get in 20 minutes, at least take a few moments to close your eyes and do some deep breathing (of course, you will want to be parked safely at the gate before you do this!). Exercise helps rid the body of cortisol, enhances sleep, and releases endorphins. Try to incorporate movement daily and weight lifting twice/week to minimize abdominal fat gain.

While travelling (especially when that is your JOB!) can make self-care, like mindfulness, sleep and relaxation challenging - it is imperative to your good health. But, don't stress over the stress-reduction!! Take a deep breath and give thanks that you're not landing in the Hudson River right now!

Welcome foxnews.com readers!

noreply@blogger.com (hormonewoman) — Wed, 18 Feb 2009 19:47:00 +0000

If you're here because you read Paul Eisenberg's article on healthy eating while traveling...so glad you stopped by!

If you're a frequent traveler...pilot, flight attendant, or someone back in the fuselage...we want to know what you wish to know about.

We've got more information and events coming, please send a request to be on our mailing list to monika@afterthediet.com.

In the meantime, safe travels and tasty eating!

Mental alertness--key for performance and safety; omega-3's, key for mental alertness

noreply@blogger.com (hormonewoman) — Fri, 23 Jan 2009 16:40:00 +0000

Little did Captain Sullenberger anticipate last Thursday, as he ordered breakfast at his New York hotel, that within hours he would be called on to have split second reaction time, absolute mental clarity, complete decisiveness in his thinking, recall of every training session he'd ever completed, and utter confidence that he could manage the most challenging situation his life had ever laid before him.

By now we all know the story well. This man is now the pilot many Americans want to fly whatever plane they may be boarding for whatever business or vacation plans they may have.

If you're NOT a pilot and you stumbled on this blog, take heart, what Sully and his crew did, is what any crew in the same situation would be doing to maximize your personal safety. I don't say that to minimize the bravery displayed last week, but rather to recognize that it takes a certain bravery of character to even BE a pilot. We as passengers are just incredibly fortunate that it is not often we have to be reminded of that.

I'm grateful for the bravery and training of every single pilot who has ever safely delivered me to my destination.

Nothing is more important than experience and training in flight emergencies. However, I couldn't help but think about how many qualities of omega-3's pertain to a pilot's job duties. Research has shown that these essential fats, to name just a few:

--help the brain filter out unnecessary information and focus on important information
--help the brain retrieve information from its memory
--help with reaction time
--improve focus
--help improve sleep architecture so that daily functioning is more productive
--help the brain respond to anxiety producing situations in a way that promotes focus on problem solving rather than being paralyzed out of action
--controls rises in blood pressure to keep things going

They're truly key in making sure an emergency gets the correct sequence of responses.

If you're not eating a lot of fish, consider starting. If you don't like fish, consider fish oil capsules.

There will be a lot more on this topic to come. For now, just consider that even if you're not called upon to land a huge aircraft in a ridiculously challenging situation...the right kind of fats can put you in the best possible position to orchestrate all those every day challenges (near misses, wind shear, etc.), that most passengers never even realize you've protected them from.

Happy New Year Air Crews!

noreply@blogger.com (hormonewoman) — Thu, 01 Jan 2009 13:00:00 +0000

I hope whether this post finds you on a stopover, a layover, or happily at home with loved ones, that 2009 is a year you are looking forward to.

Diane and I are very excited to bring this idea to life, and we'd love to hear more from you if you have ideas about information you'd like to see more of, less of, what kinds of services we can offer to augment this blog, you name it. Air Vitals is YOUR venue, and we're simply here to make sure it happens.

We'll be meeting later this month to formalize some of our plans, and our planning will be so much more meaningful if it contains thoughts and ideas from those who travel for a living.

Please, anytime you have an idea, contact us! You can either comment here on the blog, or you can email me at monika@afterthediet.com, or Diane at whelanmphrd@roadrunner.com.

Safe travels, and we'll see you soon!

Monika M. Woolsey, MS, RD
Co-founder, Air Vitals

A holiday wish for all of you!

noreply@blogger.com (hormonewoman) — Tue, 23 Dec 2008 17:59:00 +0000

Dear Aviation Friends,

Here's to a great start in 2008 and looking forward to many good times shared with all of you in 2009!

Travel safe, and we'll see you here very soon.

Monika

PS If you'd like to share this card, you can find it here.

Eat your veggies and sleep!

noreply@blogger.com (hormonewoman) — Tue, 23 Dec 2008 16:08:00 +0000

I've become fascinated with sleep. How much we need it. How little we value it. And what happens to our health when we don't get it. Sometimes I wonder if we should be obsessed with sleep and not worried about what we eat.

Now the two worlds have collided!

It has been found that melatonin is a component of some vegetables. Some Japanese researchers gave a group of women high amounts of six specific vegetables. Another group of women was asked to avoid these same vegetables during the same time period. The women who consumed the vegetables had higher amounts of melatonin by-products in their urine.

Melatonin, as you know from reading this blog, is a sleep enhancing hormone and a very powerful antioxidant.

Of course, the very first thing most people will ask on reading this, is "what vegetables?"

I don't think the power in this study comes from the melatonin content of the vegetables. Melatonin is a highly unstable compound and it would be challenging to have it stay intact in a compound that is harvested, stored, chopped, and cooked before eating.

What may be happening here, is that vegetables are great sources of antioxidants. And since melatonin appears to be the ultimate antioxidant, it is called to duty when other antioxidants are in short supply and cannot do their job. If your melatonin is on cleanup duty, it can't be used to help you sleep!

The melatonin in the urine, I'm guessing, came from the fact that melatonin was allowed to function as melatonin, and not changed as it was used as an antioxidant.

So...the strategy appears to be, to eat as many different vegetables as you can in order to have maximum antioxidant power. And that will give you a better chance at getting a good night's sleep.

I know that it's difficult not to yawn if you see someone else yawning, so on behalf of helping you feel sleepy, here's a wonderful blog a friend told me about yesterday!
It's called Cute Things Falling Asleep.

Oba S, Nakamura K, Sahashi Y, Hattori A, Nagata C. Consumption of vegetables alters morning urinary 6-sulfatoxymelatonin concentration. J Pineal Res. 2008 Aug;45(1):17-23. Epub 2008 Jan 15.

We're so honored to be partnering with Zing!

noreply@blogger.com (hormonewoman) — Fri, 19 Dec 2008 16:09:00 +0000

You've heard us rave about Zing, and we're not the only ones! They've just been chosen the healthiest nutrition bar by Kitchen Table Medicine.

Remember, all you website readers can get Zing Bars free of shipping charges with the coupon code "flyaway".

We are very honored to not only do business with Zing Bars, but to count Michael, Sandi, Kathleen, and Minh-Hai of Zing as personal friends. Good work dude and dudettes!

Oh! Be on the lookout for more posts. Between a 3 day cat sitting gig that became a 3 week cat sitting gig and holiday celebrations, blogging fell off the calendar here. I know Diane has been clearing her plate to make more Air Vitals room as well. We're excited about everything that's soon to come and hope you come back to visit!

Special offer from one of our sponsors

noreply@blogger.com (hormonewoman) — Wed, 10 Dec 2008 02:31:00 +0000

I hope this e-mail finds all of you well!

We are offering a 10% Discount on all Zing Flavors, good through Dec 31.

For those of you who prefer to order online, enter the coupon code ‘december’ at checkout.

Thank you all for your support this year, it has been a pleasure working with you. We are looking forward to new Dairy & Gluten free flavors early in 2009, so please stay tuned.

Happy & Healthy Holidays to you all!

Dr. Michael Kaplan, CEO

Northwest Nutritional Foods, LLC

www.zingbars.com

(206) 362-3989

(206) 770-7220 fax

What is depression....really?

noreply@blogger.com (hormonewoman) — Sat, 06 Dec 2008 13:52:00 +0000

Ever had one of those days when you're stuck on approach with too many flights stacked and waiting to land on too few runways? The process eventually happens, it just might be slowed down.

That's really all depression is to your brain. Too much information trying to travel through too few pathways.

Depression is to the brain and nervous system what heart disease is to the circulation--the end result of inflammatory and oxidative processes.

It's kind of like a rusting out process wreaking havoc on your nervous system. As neurons are oxidized, or rusted out, they lose their ability to function. If it's neurons in the emotional center of the brain, you can feel sad. If it's in the sleep center, you may not sleep well. If it's in the reproductive center, it may affect your fertility. When the cortex is involved, you may find you have a hard time with attention span, and making what are normally easy decisions.

A lot of every day factors can accelerate the processes that are the stepping stones into depression. Stress. Sleep disruption. Lack of exercise. Diet.

You don't have depression because your body has a deficiency of psychiatric medication. If the factors causing the problem aren't addressed, medication may be what it takes to jump start your nervous system out of its funk. But there are a lot of things that can help, way before you get to that point.

The first step is to understand what depression is, and what it isn't. It is a condition largely affected by lifestyle choices. It isn't a character weakness. It is very similar to heart disease, only it is affecting a different organ system--the nervous system.

Depression isn't an indication that you're crazy. It may be an indication that your body is having a hard time keeping up with all of the physical and emotional demands it is being asked to absorb.

Nutritional strategies for depression are kind of like opening up more runways...they make information flow more easily. It's not that medication doesn't, but that strategy is more like trying to force all those extra landings in the same limited space. Pilots are no different than non-pilots in this regard; it's just that they have a unique, career-related reason to build the runways that other people don't.

It is something I am excited to talk to you about, because I've seen people achieve great things with a few small changes.

Stay tuned, or subscribe to this blog, as I'll be getting into more details in later posts.

We are in Arizona Woman this month!

noreply@blogger.com (hormonewoman) — Sat, 06 Dec 2008 05:35:00 +0000

Just a quick mention, but Air Vitals is mentioned in the 2009 calendar edition.

If you go to this link, and flip to the January page, look in the apple in the upper left hand corner.

Thanks, Arizona Woman! We're honored to serve your readers.

Are you a flight attendant?

noreply@blogger.com (hormonewoman) — Fri, 05 Dec 2008 15:12:00 +0000

You are equally important to Air Vitals. Our market research survey three years ago gave us some great insight into your needs. And they're different from what pilots need.

Please talk back to us and let us know what you need, what you'd like to learn, and what you'd like to see! We'll do our best to have it here for you.

One thing Diane and I both have experience with is eating disorders. That's not to say our assumption is that flight attendants have them...but we've both seen how the intensity of the job and a work environment without a lot of options for healthy stress outlets can make it easy to use food as a stress buster.

I recently chatted it up on a PHX-LAX flight with a group of flight attendants on their way to catch their flight to Narita, Japan. I very much appreciated their willingness to share their job stresses, and their health concerns, among other things.

One flight attendant shared in our survey that she is on her feet so much while working, she simply doesn't have the energy for a cardio workout when she gets to her destination. Many of my pilot friends can't wait to move after sitting for hours, and it's easier to talk them into the hotel gym. That's an important difference to note, and illustrates why we need to hear from you!

If you'd rather share your comments off-blog, you can write directly to myself at monika@afterthediet.com, or Diane Whelan at whelanmphrd@roadrunner.com. We are independent professionals with no connection to any airline, health provider, or union. Your information is simply that--information we use to better serve you, and it goes no farther than our personal e-mail boxes.

Look forward to getting to know you!

Note about the photo: I spent a whole lot of time on both Google and Flickr looking for a photo that included both male and female flight attendants. It was not that easy to find! I ended up filing through a whole lot of historical photos of interesting uniforms in the process...have to say, you all have come such a long way! I'll try to incorporate some of those in future posts, I just wanted the first post to all of you to be a little more respectful.

FAA regulations and medications--maybe it doesn't have to be so depressing

noreply@blogger.com (hormonewoman) — Mon, 01 Dec 2008 13:15:00 +0000

Several years ago a flight instructor friend of mine told me that she had been grounded from her passion. Why? Because her physician had recommended an antidepressant to manage her PMS, and the FAA does not allow pilots to simultaneously use antidepressants and fly.

She had a sense of humor about the situation, rationalizing that the FAA guys simply did not understand that her PMS was much more of a safety issue than the potential medication side effects. Even so, she was working to resolve the situation so that she could be back in the skies.

This issue is important, for several reasons.

1. Most importantly, being diagnosed with depression and then being told you have to take a prescription medication for the condition can cost you the livelihood you've worked very hard to have.

2. Antidepressants and mood stabilizers (medications approved to treat bipolar disorder) are prescribed for a whole lot of "off-label" uses. That is, physicians are using them for a lot of diagnoses, such as PMS and certain pain conditions, that have absolutely nothing to do with depression. It is so important to know your options, and to be educated on which natural options are consistent with FAA regulations. Some are not.

3. The origin of depression, (which I'll get to in a post I'm working on for later in the week), is such that pilots, given the nature of job demands, are particularly prone to developing it. It's not about a character weakness in a whole lot of cases, but how the nervous system breaks down under certain kinds of stress, such as sleep deprivation.

4. In order to keep flying, there may be a temptation to use someone else's medication who ISN'T flying, which is the most dangerous scenario of all. Two people are at risk; the one who isn't using the medication they've been prescribed, and the one who's taking medication without being supervised for potential side effects.

Fortunately, there are quite a few things you can do to help minimize your risk of depression, that have nothing to do with medication. You'll feel better, and hopefully enjoy your flying a whole lot more, and potentially extend your career longevity. Most importantly, you'll be safer.

I do need to clarify that this blog is not intended to substitute for any medical orders you have been given. I will be providing information that may help improve your overall health and minimize your risk of actually receiving such medical orders, but I am not advising you to not follow instructions your medical provider has given you.

If depression has been or is an issue for you, please check back, or subscribe in the box you see so you can get the updates as they're written.

Are you on Facebook?

noreply@blogger.com (hormonewoman) — Wed, 26 Nov 2008 16:16:00 +0000

We've got a very fledgling group going there. If you're into Facebook and would like to be part of our activity, you can find us at "Air Vitals".

Or, if it's easiest to stick with this blog, please take advantage of the subscription option. If you sign up in the box you see, you'll get an email anytime we post.

That way we'll be in better touch.

That's what we're about!

Another Peanut-Noir, Sir?

noreply@blogger.com (hormonewoman) — Mon, 24 Nov 2008 03:27:00 +0000

Resveratrol is a compound found in red grapes and most notably in red wine. It has been found to help lower blood sugar.

Studies in other species yet to be replicated in humans suggest that resveratrol may also lengthen lifespan. (Remember how I mentioned in a previous post that for pilots this can be important?). It seems to have anti-cancer properties. And, at least if you're a mouse in an exercise lab, it can improve treadmill performance.

Of course, all of these findings have led proponents of red wine to promote a glass or two on a regular basis as health-promoting practice. Unfortunately, for pilots, given the restrictions on alcohol consumption that come with the job, this is not really very practical advice. So here are some ways to get more resveratrol even if you can't imbibe.

1. Let those first class passengers have the pinot noir, just be sure you snag a bag of those in-flight peanuts; they're one of the best natural sources of resveratrol outside of wine. Same goes for peanut butter. I've carried jars with me on extended trips to snack on if I knew I was going to be arriving too late to find an open restaurant.

2. Most bars offer cranberry juice, another good source.

3. Eat more blueberries. Nowadays, blueberries can be found in many restaurants. You can also pack the dried version in your carry-on to snack on. I've seen them cheap at Costco.

Be advised that powdered resveratrol supplements are primarily derived from Japanese knotweed. It is not really known if it is resveratrol alone that has such potent health powers, or if it acts in sync with other compounds in the foods mentioned above. My personal opinion is that it's always best to go with whole foods than it is to assume that a supplement outside of the environment Mother Nature packages it in is equally as productive to use.

A Thanksgiving Note From Diane

noreply@blogger.com (Diane Whelan, MPH, RD) — Sat, 22 Nov 2008 04:42:00 +0000

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Originally uploaded by Ted Ullrich

My family lives on the East Coast and so I have spent many a holiday in airports, trudging through the crowds of not so festive travelers. After enduring bumper-to-bumper traffic and long lines to check way too much baggage they snail their way through the long security lines. Crying children, no food and/or way too much alcohol make many quite irritable and sometimes downright nasty!

Yet upon boarding the plane the flight crew always greets each with a smile and a kind word. With good humor they resolve conflicts over seat assignments and manage to stuff most of those "carry on" size bags into the overhead compartments. They listen patiently as we complain about the cost of tickets, the condition of the airport, the flight delays, the temperature, the lack of legroom and airline cutbacks.....like there is anything they can do about any of these things!

It always amazes me how they tolerate all that complaining with a smile on their faces and not a cross word to be heard! This is the case year-round, but I think it is especially true during the busy holiday season.

I just want to take this moment to say "thank you" to these wonderful men and women who bring us safely to our family celebrations. I know from some of my clients who work in the airline industry about the grueling schedules with little turn-around time in strange cities.

This Thanksgiving many of you will be inflight while the country lounges stuffed on their couches. You'll arrive at your destination, not to a home-made feast of turkey and pumpkin pie, but to a hotel room and room service (if you are lucky enough to reach your hotel in time). You will have sacrificed your holiday so that we can have ours.

I just want you to know how much you are appreciated! And that is why Monika and I launched Air Vitals. We hope that, in some small way, we are able to make your lives a little more healthful, peaceful and contented. I look forward to hearing from you with your thoughts, needs and ideas.

Happy Thanksgiving!

Diane Whelan, MPH, RD
Co-owner, Air Vitals

A Thanksgiving Note From Monika

noreply@blogger.com (hormonewoman) — Sat, 22 Nov 2008 01:21:00 +0000

In the process of getting started in business, I've done a lot of traveling. It has really opened my eyes to the ins and outs of the aviation industry.

On a red eye flight to Shreveport, I learned that due to heat, my bag had been chosen to be pitched off of the regional flight in Dallas...I had to do my professional presentation in the jeans and t-shirt I'd worn for the trip.

Another time I showed up for a Baltimore-Providence flight, the day before the big Red Sox World Series victory party and, feverish with the flu, had to vie for a slot in the security line with every rabid sports fan who was able to get a seat to the big party in Boston. And I, for some unknown godforsaken reason, had packed a SCREWDRIVER in my bag and had to be escorted out of the line for a personal search and to start over again.

These escapades, well, maybe minus the screwdriver, are just every day business for flight crews.

Cranky travel mates.

Weather delays.

Getting to a destination later than restaurants and room service are open.

Coming home wanting nothing more than to eat real food and wash off that "tarmac face" in the comfort of familiar surroundings. Spending one day off catching up on sleep, another running errands, and the other packing for the next trip.

This is just life for pilots and flight attendants. We tend to romanticize jobs in aviation but the truth is, those jobs are, more often than not, grueling, stressful, and requiring a whole lot of sacrifice.

One of my very good friends, midwinter, moved from Phoenix to Barrow, Alaska, when a job came open that would give her the hours she needed for to finally qualify for an airline job.

Another dear friend has made me keenly aware of the challenges of making and keeping close friends when your job has you working most weekends and holidays, and every single merger and cutback threatens to directly impact your day to day life.

Another friend, married to a pilot, happily moves every few years to accommodate the career changes her husband must accept in order to advance.

Still another inspires me with her cheerful attitude and support of her husband, despite the fact that they have to spend so much time apart from each other.

Knowing all of these people has helped me to realize how important life's simple pleasures can be. Routine. Workouts. Homemade coffee. Adequate sleep. Friends and family who are there 24/7.

The people who live like this, the ones who make sure that when I'm in Baltimore, I make it to Providence, and who cheerfully get me home from Shreveport when I'm sleep deprived and cranky, are people I truly appreciate. No matter what time of day, what the weather, what they personally feel like when they show up for work, I get to my destination safely. And for that I am grateful.

I hope that as Diane and I progress with Air Vitals, that we give back to people who are often treated poorly and whose service is not always adequately appreciated. I hope we give you thoughts and ideas and resources that serve and support you in ways you deserve.

I hope that wherever you are when you read this, that you know you are noticed and very much valued for the hard work that you do.

Happy Thanksgiving, flight crews! :)

Monika M. Woolsey, MS, RD
Co-owner, Air Vitals

Get some sleep!

noreply@blogger.com (hormonewoman) — Sun, 16 Nov 2008 16:35:00 +0000

I mentioned in my introductory post that I had been wanting to start this business for a long time. One of the things that jump started me into considering the importance of actually doing so...was learning a few years ago that despite the rigorous physicals pilots must pass, they only live, on average, about 10 years past the (then) mandated retirement age of 60. That is very similar to what happens with professional football players, another group of people who on the outside look healthy but have interesting things happening under the surface.

I started to study sleep physiology and have become very interested in the effects of sleep disruption on health. It turns out that sleep disruption affects hormones in a way that significantly accelerates aging. I wasn't able to find anyone providing a resource on this for people who needed it, like aviation professionals, which indicated that it was time to act on my idea.

The challenging part of working in aviation is that part of what you agree to, when you agree to work in this industry, is sleep deprivation. I can't change that, but I can devote a big part of this business to finding ways to help aviation professionals maximize their sleep when they can do that.

Two weeks ago I taught a class in Phoenix on the topic of sleep. One of the participants shared that it had been months since she had been able to sleep restfully through the night without some kind of medication to help. Yesterday I asked her if she'd tried anything we'd discussed in that class...and she said she'd not had to use her medication for the past 10 days. So it only took a couple of days for what she'd tried to kick in and start to work.

I breathed a sigh of relief! Despite having done this for years, I always fear that someone puts their faith in something I suggest and it won't work. But I'm gaining confidence that this one, fish oil for better sleep, has a lot of power in those who can remember to use it regularly.

The main thing she did was use a "therapeutic" dose of fish oil. Meaning not just a capsule, but a strategically dosed amount. Fish oil is incredibly important for brain function, especially in the region that regulates sleep and hormones. It doesn't make you sleepy when you shouldn't be sleepy, like melatonin, it just seems to help the brain work better at orchestrating important functions like going to sleep and staying asleep.

It's a pretty simple strategy, fish oil is relatively inexpensive, and you can easily travel with it.

The dose my student took was the equivalent of 1000 mg DHA per day. You will have to look at your bottle and calculate how many of your capsules equal 1000 mg, as it varies with each brand, but why not try it and see what happens?

Diane and I are working on a companion website to this blog that will give more detailed information on the topics we chat about here. Our business name is officially Air Vitals. While we get up and running, if you're interested in personally discussing anything nutrition, sleep, wellness related in the meantime, be sure to take advantage of the links to our websites, where you can find contact information. We both do individual counseling live in our Los Angeles and Phoenix offices, as well as web-based counseling if you'd like to take advantage of that.

In the meantime......sweet dreams!

Snore no more, thanks to your dentist?

noreply@blogger.com (hormonewoman) — Tue, 11 Nov 2008 23:41:00 +0000

A recent USA Today article reported that the use of continuous positive airway pressure (CPAP) machines is up 96% nationwide since 2004.

I'm not sure if that means our sleep quality has plummeted in just 4 short years, or if the pharmaceutical and medical equipment industries have recognized what I've recognized...that we're sleeping a whole lot less than we used to...and should. Problem is, these industries appear to be viewing this alarming trend as an amazing profit center instead of a huge problem we need to solve in less invasive ways...and they've gone after it full force.

I do know that people who work unusual and erratic hours are more prone to sleep disorders. So anyone reading this blog is likely to be high-risk for having this kind of problem.

I don't know about you, but heading off to bed every night feeling like I've just left the wardrobe room for "Top Gun" doesn't sound like a long-term solution for sleep apnea. As the USA Today article states, sleep disorders are associated with a whole host of other serious problems. So they cannot be ignored. But I just can't accept that these awful masks should be the first line of treatment, or the only option offered to patients, especially those who travel frequently.

Enter the dental profession!

Diane Whelan, my partner on this blog, recently introduced me to Dr. Michael Simmons, a dentist near her, who offers some interesting and more viable options. Dr. Simmons is the Director of Pre-doctoral studies in Dental Sleep Medicine at UCLA, so the topic of sleep disorders is a focus of his practice.

Dr. Simmons provides a CPAP option called Oral Appliance Therapy, or OAT. The device is similar to a retainer, worn at night to help reposition the tongue, which serves to open the airway. The American Academy of Sleep Medicine actually considers OAT to be the best alternative treatment to CPAP for mild to moderate obstructive sleep apnea.

There are over-the-counter devices purported to be equally effective, but Dr. Simmons advises that studies are showing that in order for these devices to be effective, custom fitting by a trained dentist needs to be part of the protocol. A one-size-fits-all device is not likely to help.

For blog readers working in aviation, the nature of your job automatically places you at risk for sleep disorders. On the ground, the increase in motor vehicle accidents is reported to be 3-8 times more prevalent in those with OSA. It's got to be similar, if not worse, in the air.

For blog readers who also happen to be struggling with infertility, it seems as though removing the mask might help enhance the romance a bit. :)

Given a choice between schlepping with a bulky CPAP machine or slipping a simple dental device into your cosmetic case, I'd be willing to bet a dentist like Dr. Simmons can be a great investment in your own career longevity. Not to mention safety for your passengers like me!

Proper screening, fitting, and followup for OAT requires about 4 visits. You can contact Dr. Simmons at the link above for information on pricing, appointments, etc.

More on Starbucks

noreply@blogger.com (Diane Whelan, MPH, RD) — Mon, 10 Nov 2008 17:30:00 +0000

I agree! It is wonderful-and about time-that Starbucks and other major coffee purveyors recognize the importance of a healthy breakfast! No longer will those of us held captive in airports be forced to choose between sausage and egg concoctions or going hungry!In addition to the "Perfect Oatmeal" you described (which, by the way, you can request be made with fat-free milk instead of water to boost the protein and calcium), Starbucks has added other breakfast items.The Apple-Bran Muffin has 330 calories and 7 grams of fiber, the Chewy Fruit & Nut Bar and Berry Stella are both whole grain and have 250 and 280 calories.If protein is your passion, the "Power Protein Plate" has 16 grams (vs 5-7 grams in the other options). It consists of apple slices, grapes, cheddar cheese, egg, peanut butter and a whole wheat mini-bagel. Both the Protein Plate and Berry Stella have 4 grams saturated fat -not so great, but given some of the alternatives not such a bad choice either.We can talk more about other options later, but these definitely are a welcome addition to airport fare!

Starbucks finally caught on

noreply@blogger.com (hormonewoman) — Thu, 06 Nov 2008 17:40:00 +0000

I occasionally do business in Anchorage, Alaska. A couple of years ago I discovered this great little coffeehouse just around the corner from Humpy's, a restaurant I know is popular with flight crews. I was looking for coffee, and found the greatest breakfast--oatmeal to go, with several choices of healthy toppings. The owner of this place, the Dark Horse Coffee Company, told me she was very popular with pilots.

I also venture to New York on occasion and have spent more than my fair share of time in JFK. There, in Terminal 2, I found another popular oatmeal bar with literally dozens of options for toppings.

Now, fortunately for those of you who travel for a living, the ubiquitous Starbucks has finally realized the potential in this idea. They're serving oatmeal to go.

Here is the nutrition information I was able to find, right off of their website:
Each order can be customized with three different toppings; a portioned 50-calorie pack of brown sugar, 100-calorie pack of dried fruit and 100-calorie pack of a nut medley, and contains 140 to 390 calories depending on topping selections, up to 7 grams of fiber and 1.5 servings of whole grains – half of your daily needs.

I'm quoting them, and am not really endorsing that 7 grams of fiber is half of what you need, but I do want to draw your attention to the fact that you can now get this great breakfast option even if you're not laid over in Palin Country or based out of JFK's International Terminal. I have to take a closer look at the other breakfast options, that's a topic for a future blog post.

And, if you DO happen to find yourself in Anchorage, I encourage you to venture around the corner from the main drag to the Dark Horse. It's got some great down-home local flavor. You betcha!