Tips to Maintain Health and Wellness During Business Travel

Business travel can be both exciting and challenging. While it offers opportunities to meet new people, explore different places, and grow professionally, it also comes with its fair share of hurdles. Long hours of travel, back-to-back meetings, and unfamiliar environments can take a toll on your well-being. That's why maintaining healthy business travel habits is crucial for success.

From jet lag to irregular meal times, plenty of factors can throw you off balance. But here's the thing: taking care of yourself during business trips isn't just a nice-to-have; it's essential for peak performance and achieving your goals.

From staying energized to managing stress, we have practical tips to help you thrive on your next work adventure. Ready to explore some actionable strategies that'll keep you at the top of your game, no matter where your work takes you ?

Importance of maintaining health and wellness during business travel

Staying healthy during business travel is vital for maintaining your energy levels and ensuring your immune system remains robust, especially in unfamiliar environments. Healthy habits can help mitigate the effects of jet lag, reduce stress, and enhance the overall travel experience, making you more effective and focused during meetings and presentations.

Challenges faced by frequent business travelers in staying healthy

• The sleep struggle: Dealing with jet lag, sleeping in unfamiliar beds, and managing irregular schedules can severely disrupt our circadian rhythms, leading to accumulated sleep debt. This not only affects physical health but also diminishes cognitive performance.

For those looking to address these challenges, The Sleep & Calm from The Good Bug might be worth considering. It's designed to enhance sleep quality and mental calmness, foster deep relaxation, and support digestive health. 

Expert advice suggests that L. reuteri, a key component in Sleep & Calm, plays a significant role in improving your sleep cycle and reducing anxiety. By enhancing gut health, it positively affects the brain's ability to regulate sleep patterns and stress levels, paving the way for a more rested state of being. 

• Dining dilemmas: Maintaining a balanced diet becomes a Herculean task on the road. We're often at the mercy of airport food courts, hotel restaurants, and client dinners. The temptation to indulge in unhealthy options or skip meals can lead to nutritional deficits and energy crashes.  But don't worry, we've got some tricks up our sleeve to help you eat smarter on the go.
• Fitness on the fly: Regular exercise routines often fall by the wayside during business trips. Packed schedules, lack of familiar gym equipment, and sheer exhaustion can make it challenging to stay active.  Even short-term sedentary life affects fitness.
• Stress in transit: Stress levels tend to skyrocket when we're constantly on the move. From tight deadlines to navigating unfamiliar cities, the pressure can be relentless. This chronic stress takes a toll on our mental health and can manifest in physical symptoms if left unchecked.
• The dehydration dilemma: Dehydration is a silent enemy of frequent flyers. Plane air, more coffee, and less water cause dehydration.
• Germ Exposure During Travel: Travel significantly enhances our exposure to a wide range of germs and pathogens. The crowded environments of airports and airplanes, along with new locations, introduce a multitude of unfamiliar microbes that can strain our immune systems and heighten our susceptibility to illnesses.
• Challenges of Time Zone Changes: Alterations in time zones can profoundly disrupt our physiological state. More than just inducing fatigue, these changes can impact our hormonal balance, digestive system, and overall health. Frequent travelers frequently experience ongoing physiological adjustments due to these shifts.
• The alcohol trap: Alcohol consumption tends to increase during business trips. Whether it's to unwind after a long day or as part of client entertainment, excessive drinking can impact sleep quality, hydration, and overall health. It's a habit that's easy to fall into but hard to break.
• Self-Care on the go: Skipping meals, skipping exercise, or not taking time to unwind can all lead to burnout. Even with a hectic travel schedule, it's crucial to make time for self-care.
• Relationship rifts: While apart, maintaining personal relationships becomes challenging due to frequent travel. The emotional toll of being away from family and friends, coupled with the difficulty of maintaining a social life, can impact our mental health. Finding ways to stay connected is vital for our overall well-being.

Before you travel:

Before you set off on your business journey, take these six precautionary steps to ensure your health and preparedness:

1. Boost immunity: Consider discussing with a healthcare provider about appropriate supplements like Vitamin C, Vitamin D, and Zinc, especially if you have a deficiency, to help support your immune system.
2. Stay hydrated and nourished: Increase your water intake and consume nutrient-rich meals to fuel your body.
3. Enhance sleep quality: Get plenty of restorative sleep to improve energy levels and immune function.
4. Adjust to time zones: Gradually shift your sleep schedule to ease the effects of jet lag if traveling across different time zones.
5. Monitor travel advisories: Keep informed about any health advisories or outbreaks at your destination.

These steps will help maintain your health and make your business travel experience smoother and more productive.

1. Planning for healthy business travel

When preparing for a business trip, it's essential to consider how you'll maintain your fitness routine while away from home. Here are some practical tips to ensure you stay active and healthy, making your travel enjoyable and productive.

• Scout out fitness opportunities: Before setting off, research the area around your hotel and meeting places for fitness centers, walking paths, or parks. Knowing your options in advance makes it easier to squeeze in exercise time.
• Select accommodations with fitness amenities: Choose hotels that offer gym facilities or fitness classes. This convenience can significantly enhance your ability to keep up with your exercise routine. Many hotels also provide complimentary bicycles—a fun and active way to explore the city.
• Embrace quick and easy workouts: If your hotel lacks a gym, stay active with short room workouts like yoga, planks, or jumping jacks. You can also join online fitness classes, go for a jog, or use the hotel stairs instead of the elevator. These activities help you stay fit and energized without needing extensive facilities.
• Monitor your activity levels: Use a pedometer or a fitness tracker to keep track of your steps and stay motivated. Setting daily goals can encourage you to move more and maximize your time away from home
• Explore on foot: Take every opportunity to walk during your trip. Whether you're heading to a meeting or exploring the city, walking helps you stay active, discover local attractions, and unwind from the day's stresses. This simple activity fits perfectly into the healthy business travel concept by helping you combat jet lag and increase your overall energy levels.

Here are five simple exercises you can do during your business travels:

• Planks
• Squats
• Lunges
• Push-Ups
• Jumping Jacks

These exercises are quick and effective for maintaining your fitness on the go.

By integrating these practices into your healthy business travel routine, you can ensure that your business trips are productive and beneficial to your overall health and well-being.

Pack fitness first

To seamlessly incorporate exercise into your business trips, consider packing these compact and travel-friendly fitness essentials:

• Resistance bands: Versatile and lightweight, perfect for various strength training exercises.
• Jump rope: Ideal for a quick, high-intensity cardiovascular workout anywhere.
• Collapsible water bottle: This keeps you hydrated during workouts without taking up much space in your bag.
• Travel yoga mat: Foldable or roll-up mats that make it easy to maintain your yoga routine on the go.
• Compact hand weights: Small, portable dumbbells that help you maintain muscle tone while traveling.

These items will ensure you stay active and healthy, enhancing your overall healthy business travel experience.  Speaking of staying on track, what about your diet during your travels?

2. Eating Smart During Healthy Business Travel

Maintaining a balanced diet while traveling for business is essential for staying energized and focused. Here are key strategies to ensure you eat well and keep your wellness on the road.

• Know What You're Eating: Always ask your server about the ingredients in your meal to make informed choices. Alternatively, where safe and regulated, consider buying fresh produce from local markets. This is a chance to enjoy more authentic culinary experiences, support local vendors, and ensure you eat fresh and healthy.
• Focus on Balanced Meals: Choose balanced meals when away from home. Opt for dishes that include lean proteins, whole grains, and vegetables.  Choose grilled, baked, or steamed over fried foods.This approach helps maintain energy levels and contributes to overall health, making it easier to manage the demands of business travel.
• Manage Portion Sizes and Caloric Intake: Be mindful of portion sizes to avoid overeating. Consider sharing a meal or asking for a half-portion if restaurant servings are large. Avoiding oversized portions and high-calorie foods helps prevent weight gain and lethargy, keeping you agile and alert during your travels.
• Never Skip Breakfast: Skipping breakfast can lead to increased hunger and overeating later in the day. Ensure you start your day with a nutrient-rich breakfast like oatmeal, fruit salads, vegetable sandwiches, or protein-packed smoothies. Even if you're short on time, a quick bowl of cereal with a glass of milk can suffice. A hearty breakfast fuels your energy levels, supporting your performance in meetings and activities—essential for successful "healthy business travel."
• Carry On-the-Go Healthy Snacks: Maintaining a healthy diet while traveling can be challenging, especially when you're on the move. Packing nutritious and convenient on-the-go snacks ensures you're never caught hungry without healthy options. Keeping a stash of wholesome snacks not only helps manage hunger pangs but also aids in maintaining energy levels throughout your busy schedule.

Try the Good Bugs Prebiotic Fiber Bars for a perfect travel-friendly snack that's both delicious and nutritious. These bars are rich in polyphenols and provide a quarter of your daily fiber needs, making them an excellent choice for healthy business travel.  Available in two delightful flavors—Cocoa and Nuts Fiber Bars and Mixed Berry and Nuts Fiber Bars— They provide essential nutrients and help maintain gut health, perfect for those long trips.

Discover the benefits of balanced nutrition with Good Bugs Prebiotic Fiber Bars. Make them a staple in your travel bag for a healthy snack alternative wherever your business takes you.

3. Stay hydrated

6. Digital detox for healthy business travel

Managing screen tiProper hydration is crucial for maintaining energy and health, especially during business travel. Here's how to stay hydrated and ensure your trips are productive and enjoyable.

• Prioritize water intake

Drinking water should be a constant habit, especially during flights, when the risk of dehydration is higher due to low cabin humidity. Carrying a reusable water bottle allows easy access to water throughout your journey, helping you stay hydrated from departure to arrival.

• Opt for safe drinking water

Opt for bottled, sealed water for drinking and oral hygiene in areas with questionable water quality. This precaution helps avoid potential health issues and ensures that your healthy business travel doesn't get derailed by avoidable illnesses.

• Moderate your alcohol and caffeine intake

While it may be tempting to drink alcohol or caffeinated beverages, especially during long flights or at business events, these can dehydrate you. Stick to water, herbal teas, or diluted fruit juices to maintain hydration. If you choose to drink alcohol, do so in moderation and balance each alcoholic beverage with a glass of water to mitigate the effects of dehydration.

• Use coconut water for electrolytes

If dehydrated, coconut water can be a great alternative to sugary sports drinks. It's natural, loaded with electrolytes, and can help replenish your body's hydration levels effectively. Avoid carbonated beverages and excessive sugar, leading to energy crashes and increased hunger.

 Maintaining these hydration practices ensures that your healthy business travel is both successful and health-conscious. Staying hydrated helps you maintain energy, focus, and overall well-being, making your business trip as productive as possible.

4. Ensuring Adequate Sleep During Business Travel

Optimal health relies heavily on adequate sleep, particularly during business travel. Here are various strategies to help overcome travel-related sleep challenges:

• Consistent Sleep Routine It's crucial to adhere to a regular sleep routine. Strive to sleep and wake at consistent times each day to regulate your body's clock, which is instrumental in reducing travel-related stress and sustaining your energy.
• Adapting to Time Zones To lessen the impact of jet lag, adjust your sleeping habits in the days leading up to your trip. Sleep earlier than usual when heading east and later when traveling west, easing the transition across time zones and enhancing your mood and performance during the trip.
• Creating a Conducive Sleep Environment Invest in tools like noise-canceling headphones and blackout curtains to minimize disturbances and foster a conducive sleeping environment, whether you’re mid-flight or in your hotel room.
• Relaxation Techniques Incorporate relaxation practices into your bedtime routine to enhance sleep quality. Activities such as listening to calming music, reading, or engaging in deep breathing exercises can relax your mind and body, making it easier to fall asleep.
• Rest and Recovery Post-Travel Allow for ample downtime once you arrive at your destination to let your body acclimatize and recuperate from the journey. Prioritizing rest post-travel is essential for a productive and healthy business trip.

Implementing these strategies effectively ensures that your travel schedule does not severely disrupt your sleep patterns.

5.Incorporate mindfulness practices

To stay centered, utilize mindfulness resources such as meditation, deep breathing exercises, or yoga. 

• Prioritize relaxation techniques

Regularly engage in activities that promote relaxation. Find time to unwind, Whether listening to music, reading a book, or watching a light-hearted show. Simple practices like these can significantly decrease stress levels and enhance travel experience.

• Use massage and physical therapy

Consider scheduling a massage or using self-massage tools to alleviate muscle tension and stress. Alternating between heat and cold therapy can also help reduce inflammation and soothe sore muscles, making it easier to recover from the physical demands of travel.

• Manage work-related stress

Set clear boundaries to avoid burnout. This might mean designating specific times to check emails or take calls, ensuring you have ample downtime to decompress. Remember, managing your professional obligations effectively can reduce stress and improve productivity.

• Take intermittent breaks

During your travels, take short breaks to reset mentally and physically. Even brief periods of disengagement from work tasks can prevent decision fatigue and enhance your ability to focus.

Adopting these mindfulness and stress management strategies can enhance your mental and physical well-being, making your business travels more productive and enjoyable.  Digital detox, anyone? Let's explore why unplugging could be your secret weapon during your trips. Remember, maintaining healthy business travel habits is crucial not just for your health but also for your professional performance.

6.Managing Digital Well-being During Business Travel

Maintaining your health during business travels is crucial. Here’s how you can manage digital consumption and incorporate non-screen activities to enhance your overall travel experience:

• Establish a structured schedule

Stick to a schedule that balances work and health. Allocate ample time for relaxation and stress-reducing activities. Sharing your itinerary with stakeholders helps maintain transparency and manage expectations regarding your availability.

• Practice digital detox

Limit your use of digital devices outside of work hours to potentially  reduce eye strain and fatigue. Designate specific times for disconnecting entirely from technology to help your mind and body recover from the stresses of travel and long screen exposure. This can reduce headaches and prevent screen-time fatigue.

• Engage in screen-free activities

Incorporate activities that don't require a screen to give your eyes and mind a break. Opt for reading, sketching, or physical exercises like yoga or a quick workout session. These activities help you unwind and contribute to your overall well-being during travel.

• Limit screen time before sleep

Avoid excessive screen time, especially before bedtime, to improve sleep quality and manage your energy levels effectively the following day. This practice helps adjust to different time zones and reduces the likelihood of sleep disturbances.

• Integrate mindful breaks

Take mindful breaks throughout your day to step away from digital screens. This could involve short walks, meditation, or simply resting quietly. Regular breaks can help alleviate mental strain and boost productivity.

Implementing these digital detox strategies ensures a more balanced and healthy business travel experience. Managing screen time improves focus and productivity and supports your mental and physical health while on the move.

7. Health and hygiene tips for healthy business travel

Ensuring your health and safety while on business trips is crucial. Here are some essential tips to maintain your health and hygiene during your travels:

• Consistent hand hygiene

Wash your hands regularly and use hand sanitizer to prevent the spread of germs. This is especially important before eating, using the restroom, and touching surfaces in public areas.

• Avoid touching your face

Keep your hands away from your face, especially your eyes, nose, and mouth, to reduce the risk of infection.

• Vaccinations and immune support

Before your trip, check that all your vaccinations are current. Enhancing your immune system with probiotics, multivitamins, and Vitamin C, can also be beneficial.

Check out these inspiring testimonials and discover how you ,too, can fortify your body's natural defenses with First Defense. 

8. Smart food choices

To steer clear of the common issue of traveler's diarrhea and other food-related illnesses:

• Opt for thoroughly cooked, hot meals and avoid raw produce that hasn't been washed in safe water.
• Stick to bottled water for drinking and brushing your teeth, and avoid ice in drinks.
• Don’t forget to pack The Good Bug’s Diarrhea Support to maintain gut health and prevent gastrointestinal disruptions during your trip, packed with Bacillus clausii spores to restore gut balance and aid nutrient absorption during travel.

Interested in seeing if it's effective? Read reviews from others who have tried The Diarrhea Support.

Incorporating these practices into your travel routine can significantly enhance your health, allowing you to focus on the goals of your trip without health distractions. Remember, a little preparation goes a long way in maintaining your wellness during healthy business travel.

After your trip

After a business trip, focusing on recovery is important to reset your body and mind. Here are five effective strategies to help you rejuvenate after your travels:

• Prioritize rest: Allow yourself some downtime to recover from the fatigue associated with travel. Aim for at least 8 hours of sleep to help your body recuperate and restore energy levels.
• Active recovery: Engage in light exercise such as stretching, yoga, or a gentle walk. This can help alleviate the stiffness and muscle tension that often come from long periods of sitting during travel.
• Mental unwind: Use relaxation techniques such as meditation or deep breathing exercises. These methods can help clear your mind and reduce the stress accumulated from your trip.
• Thermal therapy: Alternating between warm and cold treatments can significantly aid muscle recovery. Consider a warm bath followed by applying ice packs to sore areas to reduce inflammation and soothe aches.
• Reflective planning: Take some time to reflect on what went well and what could be improved for future trips. Based on your experiences, you could adjust your packing list, travel itinerary, or even recovery strategies.

Implementing these steps after your business travels can promote a healthier, more balanced recovery, helping you return to your routine refreshed and ready to tackle new challenges. Consider incorporating The Good Bug’s prebiotics and probiotics in your post travel regimen to aid in a smooth recovery and keep your digestive health in top condition

Embrace these practices to strive for a more enjoyable and beneficial business travel experience. These habits not only enhance travel experiences but also improve overall well-being.

Consider exploring The Good Bug’s range of digestive health products to find the right fit for your needs and make your business travels as beneficial for your health as they are for your career.

References:
https://www.svago.com/blogs/health-wellness/how-to-stay-healthy-while-traveling-for-business
https://blog.roundtrip.travel/employee-wellness-during-business-travel/
https://www.passporthealthusa.com/employer-solutions/blog/how-to-stay-healthy-while-traveling-for-business/
https://www.corporatewellnessmagazine.com/article/staying-healthy-during-business-travel-tips-and-tricks
https://www.forbes.com/sites/jodiecook/2021/09/20/6-ways-to-stay-in-shape-while-travelling-for-business/
https://www.leoweekly.com/contributor-news/traveling-for-work-master-the-art-of-balancing-health-and-productivity-during-business-trips-with-these-12-practical-tips-from-industry-exper-16626540