Panama City: A Cultural Adventure & Lessons in Bone Health

An Unforgettable Trip to Panama—With a Surprising Lesson in Bone Health

My husband and I had the pleasure of visiting Panama City this past Feb. It truly exceeded our expectations in every way except for my little tumble at the end of our trip that resulted in a small elbow fracture (which is now healing well).

Read below for what I always travel with for emergencies😊

Panama City offers a unique blend of cultural, historical, and environmental experiences that we so enjoyed. Here are some key takeaways during our visit to Panama City:

1. The Power of Cultural Diversity

Panama City is a melting pot of cultures, with a blend of Afro-Panamanian, Indigenous, European, and Asian influences. Visiting the city showcases how these diverse communities have shaped Panama’s traditions, food, language, and social fabric.

2. Urban vs. Rural Disparities

Panama City is a modern, rapidly growing urban hub with high-rise buildings, advanced infrastructure, and an expanding economy. However, stepping outside the city reveals more rural areas with limited access to basic services.

 3. Environmental Awareness and Sustainability

Panama City is located in a biodiversity-rich country with rainforests, mountains, and coastlines. Visiting places like Panama Canal or Metropolitan Natural Park shows how delicate ecosystems are and the importance of sustainable practices in urban growth.

4. The Significance of the Panama Canal

The Panama Canal is one of the most important engineering marvels in the world. It connects the Atlantic and Pacific Oceans, making Panama a global trade hub. Visiting this iconic landmark teaches about the importance of global trade, the history behind the Canal’s construction, and its lasting impact on Panama’s economy and global relations. We found this tour so fascinating!

5. The Rich History and Colonial Architecture

We stayed in Casco Viejo (the Old Quarter) which provides a glimpse into Panama’s colonial past, with its cobblestone streets and Spanish-style buildings. It is so cool and quaint!

6. Street Food and Local Cuisine

Panama City offers a variety of delicious and unique foods that reflect its rich cultural influences. Here are some dishes and food experiences that we enjoyed while visiting:

1. Arroz con Pollo: A typical Latin American dish made with rice and chicken cooked in flavorful spices, often with vegetables like peas, carrots, and bell peppers.
2. Ceviche: Fresh seafood, typically shrimp or fish, marinated in lime juice with onions, peppers, and cilantro. Panama’s coastal location makes ceviche a popular, refreshing dish.
3. Patacones: Fried green plantains served as a side dish or snack, crispy on the outside and soft on the inside, usually paired with a dip like salsa or guacamole.
4. Pargo Frito: Fried snapper, typically served whole, and commonly found in restaurants near the coast. It’s often served with vegetables and fried plantains.
5. Panamanian Coffee/Chocolate: Panama is known for its high-quality coffee, including the famous Geisha variety, which is grown in the country’s highlands. I definitely indulged in some dark chocolate treats too.

Preparing a Natural Medicine Toolkit for Travel

As I mentioned I had a real tumble while walking home one evening when my wide legged pants got caught on my shoe walking over a big step. Fortunately, my husband was a great help as well as having some Arnica and pain relievers on hand.

Creating a natural medicine toolkit for travel is a great idea, as it can help you manage health issues while you’re away from home. Here’s a list of some natural remedies and tools to include in your travel kit:

Conclusion:

While our trip to Panama City was an unforgettable experience filled with culture, history, and incredible food, my unexpected tumble was a reminder of the importance of bone health—especially as we travel and stay active. Strong bones are essential for mobility, recovery, and overall well-being, and incorporating nutrient-rich foods, movement, and key supplements can make all the difference.

Whether you’re strolling through historic streets or hiking in a rainforest, maintaining bone health is key to staying strong and resilient.

What About You?

Do you have a travel wellness kit or favorite remedies that you never leave home without? Drop a comment below!

Marsha Fenwick, C.N.P.  R.R.T.