Healthy Habits for Travel, Office and Home

Posted by on Jan 4, 2013 in Featured, Health, How-To's | Comments Off on Healthy Habits for Travel, Office and Home

Social Media

In my previous two posts [ post 1 | post 2 ], I wrote about my amazing experience of Beijing. I still think fondly of my 45 degree climb up the Great Wall of China. Reconnecting with family on our walking tours and over meals was wonderful and rejuvenating. Sharing meals with my new friends made the trip even more joyful. And practising simple healthy habits made it possible to enjoy the experience and feel energetic, happy and relaxed.

On my previous post, I mentioned regular Network Spinal Care, daily yoga and healthier food choices were 3 ways that I stayed healthy on my trip. With NSA, I arrived in Beijing with a healthy nervous system and a healthy spine. Daily yoga helped me limber up and start my day with more energy. Healthy meals provided clean-burning fuel to sustain my well-being. The key to health was to continue practising my daily healthy habits and modify them to suit my day.

Without further ado, the last of my healthy habits during my Beijing trip!


SleepEarly to bed

Our days usually started with rising early at 6:00am. I typically need 8 hours of sleep nightly to feel refreshed the next day which meant I was in bed by 10:00pm. This was not the easiest goal as we would return to our hotel room as late as 8:30pm. I got to bed quickly by cutting down on the electronics: namely the television and cell phone. This helped me to maximize my time to wind down from the day with a nice slow shower and personal care.

Glass filling with waterStay hydrated

Experts say that we need at least 2-3 litres of water every day to stay properly hydrated. When counting your intake, remember that beverages and foods are both sources of water. Our tour guide and bus driver provided bottled water during our trip which was very considerate in light of Beijing’s questionable drinking water safety ( A combination of bottled water and lots of fruits and vegetables – both water-rich foods – made it easy for me to stay hydrated.


JumpingKeep moving, especially when seated!

Do you know what children do after they sit for more than a brief moment? They get restless and move around! This is a perfect reflection of our body’s intelligence to keep tension under control. Every few minutes on my trip, I would lean from one side to the other. Then I’d slouch forward for a few minutes, and then sit upright. I would twist one way, and then twist the other. And of course, if I could safely stand and move around I would do that too. Moving around is important to manage tension. Whether it be on vacation, at home or at the office, if you sit still for more than a few minutes certain tissues in your body will start to compress, stretch and strain. The only way to counteract the load is to switch positions regularly so that the strained tissues get a break and share the load with other parts of your body.



SRI stands for Somato Respiratory Integration (click to read more) and is an incredibly effective tool for enhancing the breath and releasing built-up tension. It’s so simple and that anyone could learn it in a single session and enjoy right away the benefits of regular practice. I used it to help me to sleep each night as well as whenever I felt tension build up. There are 12 different stages of SRI that can be practised, and the simplest and most frequent stage I practice is stage 1. See below for a video of stage 1 SRI.




Neck stretches

I find stretching my neck regularly really helpful for keeping my neck loose and ache-free. Below are the stretches I use. You can experiment by holding each stretch for 15-30 seconds or doing a “stretch circuit” – go between each stretch every 1-2 seconds for 15 or more rounds.


Make 2013 Your Year for Health and Well-being

The past 3 blog posts contain many tips for staying healthy at home, at the office or on vacation. Make it a new year’s resolution to practice healthy habits every day. Start with the changes that would the most difference to you and enjoy the benefits right away!

Yours in health,

Dr. Leo

Tags: , , ,

Read previous post:
Sunshine Breaks

Winter is upon us and as the evening dusk descends earlier, it is imperative that we take what I like...