Strategies for Maintaining Health During Business Trips or Vacations
Traveling can be an exciting adventure, but it can also present challenges to maintaining a healthy lifestyle. Here are some strategies to help you stay fit, hydrated, and stress-free during your travels.
Healthy Eating
Packing your own meals or snacks is a great way to ensure you're eating nutritious food. Opt for protein-rich foods, fresh fruit, and light, balanced options that suit your travel schedule. Eating according to the local time zone can help maintain your internal clock and digestion. High-protein, low-carb breakfasts, and lighter, high-carb dinners promote energy and relaxation during travel. Choosing self-catered accommodation or meal packages offering a range of options can also aid in healthy eating while traveling.
Avoid drinks containing ice, drinks from sofa fountains or dispensers, freshly squeezed juice, and drinks from unsealed bottles or cans. These beverages may pose a risk of contamination.
Staying Hydrated
Staying hydrated is crucial, especially during flights when cabin air is dry. Drink plenty of water throughout your trip, and avoid excessive caffeine or alcohol, which can dehydrate you. Consider herbal teas or light fluids to stay calm and refreshed during overnight travel.
Exercise
Incorporate simple activities such as walking, stretching, or bodyweight exercises that require minimal space. Planning active breaks during layovers or choosing accommodation with fitness facilities can help maintain your routine. Getting up and walking around every few hours can also help prevent blood clots.
Reducing Stress
Stick to familiar routines when possible: maintain consistent meal and sleep times, bring relaxing entertainment like books or meditative coloring books, and use deep-breathing or mindfulness techniques. Preparing ahead by packing a change of clothes, digitizing important documents, and sharing your itinerary with trusted contacts also adds peace of mind while traveling.
Water Safety
People can disinfect tap water by boiling it, using water purification tablets, or using a water filter. Boiling water for 1 minute or 3 minutes at high altitudes can disinfect it. In some locations, factory-sealed bottled water is a safer option.
Preparation is Key
Preparing for travel can involve getting health check-ups, booking vaccinations, reading travel advice, getting travel health insurance, packing a first aid kit, and ensuring sufficient medications and medical devices. Gradually adjusting to the timezone of the travel destination before leaving can help reduce the effects of jet lag.
Remember, flexibility and preparation are key. Pack healthy food options, drink enough water, move regularly, and incorporate calming rituals to keep both body and mind well during your travels.
It's important to note that most travel-related infections appear soon after returning home, but some can appear after several weeks or months. If you experience any unusual or severe symptoms during or after travel, speak with a doctor.
By following these tips, you can enjoy a stress-free, healthy, and enjoyable travel experience.
References: [1] Travel Health Advice. (n.d.). Retrieved from https://www.nhs.uk/live-well/healthy-body/travel-health-advice/ [2] Travel Health. (n.d.). Retrieved from https://www.cdc.gov/travel/ [4] Healthy Travel. (n.d.). Retrieved from https://www.who.int/ith/en/ [5] Travel Health Tips. (n.d.). Retrieved from https://www.who.int/ith/en/resources/travel_health_tips/en/index.html
- For a successful and health-conscious travel journey, consider packing self-catered meals or opting for accommodations offering meal packages that cater to various dietary needs.
- To help reduce stress during travel, keep up with familiar routines such as maintaining consistent meal and sleep times, and incorporate relaxing activities like reading or meditation.
- Engage in fitness-and-exercise activities like walking, stretching, or bodyweight exercises, and prioritize staying hydrated to boost energy and combat jet lag.
- Be mindful of food and food benefits while traveling, choosing protein-rich, light, balanced options and avoiding drinks with potential contamination risks.
- To ensure safety, consider disinfecting tap water by boiling, using water purification tablets, or opting for factory-sealed bottled water in certain locations.
