Medical insurance is also indispensable if you are visiting a country best college essay writing services you could contract any of these diseases and it should include emergency evacuation coverage. Malaria is worthy of special mention. In malarial countries, the use of prophylactic medications is prudent. There are four main options chloroquine, Malarone, mefloquine, and doxycycline and choosing the right one depends on medication resistance patterns of the country you are visiting, as well as side effect profiles that make one or another more suitable for a given individual.

Consult with your physician or a travel doctor to find the best anti-malarial medication for the country you are visiting. Malaria infects kills 1-2 million people each year, and is not to be taken likely. Being prepared for medical challenges is largely a matter of common sense. If you know what medical problems are most likely to occur, you can plan ahead for them by gathering the necessary supplies best college essay writing services information.

All can ruin your final preparations for your marathon, or worse sideline you on race day, costing months of preparation. Fortunately, these are all easily preventable or treatable with judicious application of common sense. Jet lag is an insidious syndrome that can flatten you for your marathon race if you do not take certain precautions. Caused by rapid transit across world time zones, jet lag disrupts our circadian rhythms or body clock that control our body temperature, heart rate, blood pressure, and other physiological patterns.

It manifests itself as tiredness, lack of energy and motivation, dehydration, interrupted sleep, digestion problems, disrupted bowel activity, headaches, irritability, irrational anger, loss of concentration, lack of alertness, and disorientation-not what we want a few days before a marathon. Strategies for coping with jet lag revolve around re-adapting your Circadian Rhythms to your new time zone by making arrangements to travel as comfortably as possible, manipulating your diet, readjusting your sleep schedule, getting sunlight exposure in your new destination, and exercising lightly your first few days.

Scientists believe, to completely adjust to the new time zone, it takes one day for every time zone you have crossed, but this appears to vary widely. I report sadly, that not all symptoms of jet lag disappear at the same rate, and that these symptoms appear at different times of the day, in different people. The resynchronization of our cortisol levels and temperature take five to eight days, for example. We respond differently to jet lag according to our age, lifestyle and personal characteristics.

Some people shrug it off while others suffer terribly by worrying about it. However, if you take the following steps, the worst of your jet lag symptoms should disappear within 3 days. Here are some ways to minimize its impact. Before Leaving for International Marathons: We recommend that you try to pre adjust to your destination time zone by going to bed earlier or later before you leave. This means you get up best college essay writing services go to bed earlier several days prior to eastward trips which are harder on the body than westward tripsand you get up and go to bed later for westward trips.

You should also be well rested and minimally stressed before you leave. This means getting to the airport with plenty of time to spare. While Traveling on the Plane to International Marathons: Set your best college essay writing services to your destination time, and eat and sleep according to the local time at your destination, as soon as you can. If you travel when it would be night at your destination, spend as much time as possible asleep, and eat as little as possible. Your physician will be able to offer better advice than I can on this controversial issue.

If you fly during what would be daytime at your destination, stay awake. Get up and walk around the cabin and do stretching exercises in your seat. When possible, take an aisle seat. Drink plenty of water or fruit juice to prevent dehydration, which can worsen the effects of jet lag. Likewise, completely avoid alcohol and caffeinated drinks. Do not overeat while on the plane. Buy a set of Bose noise reduction headphones that fit over the ears to reduce your exposure to hour after hour of aircraft noise.

These devices cut out almost all aircraft engine, vibration, and slipstream and turbulence noise. This constant, loud drone ranging from 60-88 decibels, takes its toll on your nervous best college essay writing services and I suspect is almost as fatiguing, at least in the short term, as jet lag. When You Arrive: Take a walk outdoors in the sun without sunglasses to help you reset your biological clock more quickly.

Early morning walks really help with this. Exercise lightly because it helps you keep awake during the day and sleep better at night. If you must nap, limit it to one hour or less. Is the loss of sleep likely to affect your marathon performance adversely. Researchers of sleep deprivation have looked at its effects on VO2 max, treadmill running and walking to exhaustion, respiration levels, maximal heart rate and other parameters of endurance exercise.

Generally the data shows that sleep loss ranging from 4-60 hours does not impair performance in short term, unskilled endurance activities like running, rowing and swimming. Other sage advice on dealing with the effects of jet lag would include not driving a vehicle in your first 24 hours.

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