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How To Stay Healthy During Your Travels

How To Stay Healthy During Your Travels
    "Travelling" from Mr iMaax on flickr

    When I was working in my corporate career, I was traveling 25% to 50% of my time on overnight trips, sometimes for an entire work week. I still travel for some out of town speaking engagements and conferences but not nearly as much as I use to. However, it is still a challenge to stay healthy during any business or vacation travel.

    Many people end up gaining weight after their trips because of not eating healthy, sitting on airplanes or in meeting rooms for hours at a time as well as being stressed. Sometimes the rush of making flight connections results in stuffing yourself with airport fast food just to fill your stomach and when you finally get back to your hotel room, you are just too tired to do anything else.

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    So here are some tips that I have come up with during my travels to help you stay healthy while away from home.

    Get Proper Nutrition While On The Road

    It is much easier to follow a healthy balanced diet with home cooking, but when it comes to being on the road, proper nutrition is often very challenging if you have to eat out for all of your meals during travel. Here are some eating guidelines I adhere to.

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    • Avoid hotel breakfast items loaded with fat and salt such as sausages, bacon, and fried potatoes
    • Pass on the fast food breakfasts too
    • Start your day with fresh fruit, yogurt and cereals
    • Stick with lighter fare lunches especially if attending conferences and meetings
    • Find good salads and lower fat, whole-wheat sandwiches for lunch
    • Don’t overeat, especially at buffets or you will feel it back in your hotel room
    • Minimize the amount of fried, fatty foods
    • Drink lots of water (bottled where tap water is not safe)
    • Limit your alcohol intake as hangovers during travel are no fun
    • Don’t overdo the coffee shop trips during the day
    • Avoid junk food snacks – pick up some fresh fruit at local grocers instead
    • Pack enough multivitamins to last your entire trip

    Exercising While On The Road

    When I observe people at big meetings and conferences, it is incredible just how few travelers exercise or stay active on the road. With overeating and inactivity, it is no wonder why many travelers end up gaining weight. So here are some tips to stay physically active on the road.

    • Use the hotel/cruise ship gym – even 20 minutes will help prevent weight gain
    • Do laps in the hotel pool if there is one (always pack your swimwear)
    • Use the hotel gym weights even if you have to modify some exercises
    • If the neighborhood around the hotel is safe (ask the concierge), take a brisk walk outside
    • If no hotel gym, do basic calisthenics plus low impact cardio inside your hotel room
    • Although tempting to party into the wee hours, get adequate sleep

    Sometimes much of the challenge during travel comes from the fact that you have to do what most other travelers will not be doing. If you choose to eat healthy and exercise on the road, you will be among a minority of travelers. However, since it is your own health that matters, do not worry about what others are doing (or not doing) during trips.

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    It is possible to stay healthy during your travels. Although you may have to take some extra efforts to get the proper nutrition and exercise during your time away from home, you will be rewarded at the end of your trip. You will be able to pat yourself on the back since you maintained your fitness level and did not gain extra weight.

    If you have additional tips on how to stay healthy or are willing to share some of your challenges while away from home, please leave your comments below.

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    Happy travels to you!

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    Last Updated on June 13, 2019

    5 Fixes For Common Sleep Issues All Couples Deal With

    5 Fixes For Common Sleep Issues All Couples Deal With

    Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

    You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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    1. Use a bigger mattress to sleep through movement

    It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

    Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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    2. Communicate about scheduling conflicts

    If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

    3. Don’t bring your technology to bed

    If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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    4. White noise and changing positions can silence snoring

    A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

    5. Use two blankets if one’s a blanket hog

    If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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    Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

    Featured photo credit: Becca Tapert via unsplash.com

    Reference

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