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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 October 15, 2018

    Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

    Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

    “Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. When tiredness is persistent, however — when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get— it may often indicate a deeper, underlying problem.

    While there are a lot of possible reasons for tiredness, here’re some of the most common causes of fatigue:

    1. Dehydration

    If you want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and needs to maintain this level in order to perform its essential functions.

    If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit. As a result, the oxygen levels in your blood drop, reducing the amount of energising oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

    You cannot cure this crash with caffeine – the only long-term, effective solution is to drink hydrating fluids throughout the day.

    2. Lack Of Exercise

    A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

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    Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of our everyday routine, either as soon as you wake up or right after work.

    3. A Poor Diet

    The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats. The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

    An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by pizza or cheese.

    Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

    4. Skipping Breakfast

    Physician Dr. Nerina Ramlakhan advises that eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

    Ingesting food signals to your brain that there is enough food available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

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    Some great ideas for a healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

    Or if meal-prepping isn’t your think, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit: 20 Healthy Breakfast Choices That Will Save You Time

    5. Poor Quality Of Sleep

    We all know that it’s important to wind down a couple of hours before bed. But did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is.

    TO feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

    Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time. And before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to prepare for a restful night.

    Read more about how to develop a routine that will get you better sleep: Poor Sleep Quality Comes from All the Things You Do Since Morning

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    6. Sleep Apnea (A Person’s Airways Get Blocked off While They Are Asleep)

    Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while they are asleep. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

    Because of this, people with sleep apnea can feel short of breath and have low energy levels. Mouthpieces and other devices to aid in breathing as well as the use of a special breathing machine to keep oxygen levels in a safe zone.

    If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

    7. Depression

    Depression is the most common mental health disorder in the United States (and in many other countries of the world as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating.

    Treatment can often center on anti-depressants, counselling and lifestyle changes like stress management to help manage this condition. You can take a look at these 15 Ways To Overcome Depression And Sadness.

    Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

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    8. Hypothyroidism

    If a person has hypothyroidism, their thyroid gland does not produce adequate levels of these important hormones— and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain and feeling cold all the time.

    Fortunately, simple blood work can reveal if there is a problem and it can be treated with artificial thyroid hormone pills like Synthroid. Check here for signs of having a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

    9. Anemia

    People with anemia are not able to make enough red blood cells to transport oxygen throughout the their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract or pregnancy (due to the increased demands of the growing baby).

    However, in most cases, this can be resolved with treatments like changes in diet, iron supplements or B-12 shots.

    While here are some drinks you can try to relieve symptoms of Anemia, it’s best to do a blood test and consult your doctor in case of any hidden medical conditions.

    10. Cancer

    While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surround tissues and possibly spread to other parts of the body.

    Diagnosis is usually by biopsy and treatment often focusses on radiation, chemotherapy or surgery— and generally when a diagnosis is made early, the outcomes for the patient are better.

    Featured photo credit: Lily Banse via unsplash.com

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