Business travel can be bad for your health. In fact, studies show that\u00a0health risks increase as travel increases.\u00a0Extensive travelers\u00a0are 92 percent more likely to be obese and 260 percent more likely to rate their health as poor. They also have higher cholesterol, higher body-mass indexes and high blood pressure. Even people who travel as infrequently as one night per month experience negative effects because of poor sleep patterns, unhealthy diets, long periods of inactivity and tight travel schedules.<\/p>\n
So what should you do if you must travel often for work, or if you are working away from home for an extended period of time? Stay healthy with these 10 tips.<\/p>\n
1. Splurge a little, then watch what you eat<\/strong><\/p>\n While it can be enjoyable to splurge the first day on room service and desserts, limit your splurge to that one day and then get back on track. At every meal,\u00a0choose from only two\u00a0of these four categories: appetizer, entr\u00e9e, dessert or drink. Focus on\u00a0healthy options\u00a0like grilled chicken or fish without heavy sauces, steamed vegetables, salads with dressing on the side, and whole grains. You can use your mobile device to help you. Or try\u00a0Calorie Counter a free app that lists over 1 million foods and lets you track your food and exercise.<\/p>\n 2. Exercise daily.<\/strong><\/p>\n Nearly every hotel has a gym or pool. Schedule your workout into your calendar with a reminder that will help you stick to your plan. Try running or walking on the treadmill.\u00a0If you can\u2019t find time to go to the gym,\u00a0get creative\u00a0and take the stairs instead of the elevator, park your rental car in the back of the lot, or do crunches in the morning before you shower.<\/p>\n 3. Keep healthy snacks with you.<\/strong><\/p>\n When hunger strikes, you may not have any healthy options available, so keep snacks with you. Healthy options include fruit, nuts and bottled water. If you must eat the airline snack, pick the one with the highest amount of\u00a0protein\u00a0\u2014probably the peanuts\u2014because it will sustain you longer so you won\u2019t need to eat\u00a0another<\/em>\u00a0airline snack.<\/p>\n 4. Take your vitamins.<\/strong><\/p>\n You can ensure that you get sufficient nutrients by taking your\u00a0multivitamin<\/a>\u00a0every day. This can help ward off colds and other illnesses to which you are more susceptible due to the\u00a0immune-suppressing stress<\/a>\u00a0associated with business travel.<\/p>\n 5. Stay hydrated.<\/strong><\/p>\n Traveling can be dehydrating, which can cause headaches, tension and fatigue.\u00a0Stay hydrated\u00a0by drinking plenty of water and avoiding alcohol,\u00a0caffeine\u00a0and\u00a0sugary\u00a0drinks like soda.<\/p>\n 6. Drink alcohol in moderation.<\/strong><\/p>\n Many business events revolve around alcohol. If you are counting calories, this can be a real problem. Avoid sugary drinks like daiquiris, which have more than 200 calories per drink. Better choices include wine, light beer and alcohol with seltzer. Or avoid alcohol completely and choose seltzer with lemon or lime.<\/p>\n 7. R&R.<\/strong><\/p>\n Rest\u00a0and\u00a0relaxation\u00a0may not be on your agenda, but you need both.\u00a0Sleep\u00a0is one of the best ways to stay healthy. Invest in an eye mask and earplugs so you can sleep even if your surroundings are noisy. Also take time to explore your destination. It may even result in bonus points with your clients if you can talk about the wonderful things their city has to offer!<\/p>\n 8. Have a time zone strategy.\u00a0<\/strong><\/p>\n Time zone changes present additional challenges. If your trip is short, don\u2019t adjust to the new time zone; instead schedule meetings for times that work with your body clock. If you must adjust, arrive at least a day early to help sync yourself with the new time zone.<\/p>\n 9. Wash your hands, a lot.<\/strong><\/p>\n When you travel, you are touching a lot of surfaces that everyone else touched too, and at least one of those people was probably sick. Keep the germs away by\u00a0washing your hands\u00a0frequently, especially before you eat because most germs enter the body through the mouth and nose.<\/p>\n 10. Stay connected to your loved ones.\u00a0<\/strong><\/p>\n It can be\u00a0lonely on the road\u00a0where your only friends are flight attendants and baristas. Coordinate with your loved ones and schedule time to connect with them every day. The phone is always easy. You can also use\u00a0Skype\u00a0or\u00a0FaceTime, which are especially great for connecting with toddlers who can\u2019t carry on a phone conversation. For adults\u2014and especially for tweens and teenagers\u2014texting can be a great way to stay connected to moments that you would otherwise miss.<\/p>\n