More Related Content Similar to Staying healthy while on the road (20) Staying healthy while on the road2. Novus Health
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7. Travel with Ease
• Jet Lag
– Temporary sleep disorder
– Occurs when travelling across time zones
– The internal body clock, the circadian rhythm, becomes
disturbed
– The more time zones crossed, the more chances of
experiencing jet lag
© 2013 Health Care Services International Inc. (Novus Health) Private & Confidential
(Mayo Clinic (1), 2013); CDC, 2011)
8. Jet Lag - Symptoms
• Sleep problems
– insomnia, excessive
tiredness, waking early
• Daytime fatigue
• Difficulty concentrating or
being alert
• GI issues
– constipation, diarrhea
• Feeling unwell
• Muscle soreness
© 2013 Health Care Services International Inc. (Novus Health)Health) & Confidential
© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
(Mayo Clinic (1), 2013); CDC, 2011)
9. Circadian Rhythm
• Areas in our brain control when we
wake up and feel tired
• These areas work with our present
environment
─ Daylight triggers wakefulness,
suppressing melatonin
─ Dusk triggers sleepiness as our
body releases melatonin
• When we change time zones, our
new environment and our internal
clock get out of sync. This is jet lag.
© 2013 Health Care Services International Inc. (Novus Health) Private & Confidential
(CDC, 2011)
10. Jet Lag - Risk Factors
• Crossing multiple time zones
• Flying east
• Flying frequently
• Age
If you travel frequently and have serious
jetlag issues, consider seeing a sleep
specialist.
© 2013 Health Care Services International Inc. (Novus Health)Health) & Confidential
© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
(Mayo Clinic (1), 2013
11. Before Your Flight
• Exercise, rest, and eat a healthy
meal
• Consider adjusting your body clock
a few days before your flight (if
possible)
– Sleep 1-2 hours earlier if you are
flying eastward
– Sleep 1-2 hours later if you are
flying westward
• Break up a long journey with
stopovers (when possible)
© 2013 Health Care Services International Inc. (Novus Health) Private & Confidential
(CDC, 2011)
12. During Your Flight
• Eat small meals and snacks on board
– Pack healthy snacks such as fruits, nuts,
and crackers to eat during the flight
– Avoid large meals while flying
• Stay hydrated while flying
– Avoid alcoholic and caffeinated
beverages
– Drink plenty of water
─ Bring an empty water bottle on board
and asked to have it filled
© 2013 Health Care Services International Inc. (Novus Health) Private & Confidential
(CDC, 2011)
13. During Your Flight
• Wear comfortable clothing and shoes
• Try to sleep during long flights
• Move around and do light stretches
– Encourages mental alertness
– Prevents deep vein thrombosis
─ Ankle turns, foot lifts, knee lifts,
shoulder rolls, neck stretches
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© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
(CDC, 2011)
14. After Your Flight
• Avoid business events or meetings
right after landing
• Eat small healthy meals when you
feel hungry
• Drink lots of water and avoid too
much alcohol and caffeine
© 2013 Health Care Services International Inc. (Novus Health)Health) & Confidential
© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
(CDC, 2011)
15. After Your Flight
• Do some light exercises, like walking
• Get into the sun
– Sunlight influences our internal clock
– Daylight might help to speed up your
body’s adjustment
– Try the Jet Lag Rooster
– Use British Airways’ jet lag calculator
© 2013 Health Care Services International Inc. (Novus Health)Health) & Confidential
© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
(CDC, 2011)
17. Nutrition Tips
• Bring healthy snacks on your trips
– Fresh fruit
– Dried fruit
– Nuts
– Whole grain crackers
• Benefits to healthy snacking:
– Satisfy your hunger during your flight
– Provide nutrients to support jet lag recovery
– Prevent you from overeating junk food
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18. Nutrition Tips
• Select healthy options at meal time
– Avoid fast foods and deep-fried foods
– Reach for salads, sandwiches, and
soups (stay away from creamy options,
when possible)
– Ask for dressings on the side
– Select whole grain options when
possible
– Limit desserts to a few times a week
OR have fruit for dessert
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19. Nutrition Tips
• Eat small meals and snacks every 3-4 hours to maintain energy levels
• During meals, fill half of your plate with fruits and vegetables
– Select raw and steamed options vs. deep-fried or sauce-covered
ones
• Explore your area out to find healthy food alternatives
– Seek out grocery stores, gas stations, or local restaurants
© 2013 Health Care Services International Inc. (Novus Health)Health) & Confidential
© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
(WHC, 2013, GoC, 2013)
20. Nutrition Tips
• Drink plenty of water
• Watch how much alcohol you drink
– Alcoholic beverages are packed
with calories
– Sip slowly at events and alternate
with non-alcoholic drinks
• Ask how foods are prepared
– Choose non-fried options when
possible
– Select unbuttered, low-sodium
options when possible
© 2013 Health Care Services International Inc. (Novus Health)Health) & Confidential
© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
(WHC, 2013, GoC, 2013)
22. Preparation is Key
• Decide before leaving that you will be
physically active
– Make a plan: What will you do and when
will you do it?
– No need to be over ambitious: 20-30
minutes per day is great!
• Phone the hotel ahead of time or check
online for fitness centres
© 2013 Health Care Services International Inc. (Novus Health)Health) & Confidential
© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
(Mayo Clinic (2), 2011)
23. Preparation is Key
• Pack your fitness gear
─ running shoes and/or swimsuit
─ jump rope, resistant tubing
─ music and headphones
─ exercise video or DVD
© 2013 Health Care Services International Inc. (Novus Health) Private & Confidential
(Mayo Clinic (2), 2013)
24. Begin Immediately
• Wear your comfortable running shoes to travel
– Walk through airports while waiting for your flight
– Take the stairs instead of escalators or elevators at airports or hotels
• Be creative
– Use your environment to create a workout
– Create your own workout
─ Check out fitness videos on Youtube
for ideas
─ Look into Smartphone fitness apps
© 2013 Health Care Services International Inc. (Novus Health)Health) & Confidential
© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
(Mayo Clinic (2), 2013)
25. Stick to Your Plan
• Try to follow your plan as much as
possible
– When your schedule is too busy,
incorporate just as much physical
activity as you can
– Anything is better than nothing
© 2013 Health Care Services International Inc. (Novus Health)Health) & Confidential
© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
(Weightwatchers, 2013)
27. © 2013 Health Care Services International Inc. (Novus Health) Private & Confidential
28. Make Yourself a Priority
• Schedule time for yourself
– Pencil in time to see the outside of your hotel or take part in a nonwork activity
─ Even 10-20 minutes of ‘me time’ per day can go a long way
– exercise, read
– listen to music, talk to loved ones
– watch television, take a bath or shower
• Commit to going to bed at a reasonable
time
– Engage in work events but give yourself a
time limit for retiring for bed
– Learn to say ‘no’
© 2013 Health Care Services International Inc. (Novus Health)Health) & Confidential
© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
(Mayo Clinic (3), 2012)
29. Find Balance
© 2013 Health Care Services International Inc. (Novus Health)Health) & Confidential
© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
30. Find Balance
• Create a work-free space for yourself, and don’t forget ‘me’ time!
• Reach for healthy snacks when stressed instead of junk food
• Share frustrations with colleagues and see how you may be able to
support or cover for each other
© 2013 Health Care Services International Inc. (Novus Health)Health) & Confidential
© 2013 Health Care Services International Inc. (Novus Private Private & Confidential
(Mayo Clinic (3), 2012)
31. References
1.
British Airways. (n.d.). Jet lag calculator. Retrieved from
http://www.britishairways.com/travel/drsleep/public/en_gb?wakehours=7&wakemins=00&sleepOK=sleepGood&destT
2.
Centers for Disease Control and Prevention. (2011, July 1). Jet lag. Retrieved from
http://wwwnc.cdc.gov/travel/yellowbook/2012/chapter-2-the-pre-travel-consultation/jet-lag.htm
3.
Government of Canada. (2013, January 7). Healthy holiday eating. Retrieved from
http://www.healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-alimentation/holiday-eatingmanger-fete-eng.php
4.
Olson, J. (n.d.) Jet lag rooster. Retrieved from http://www.jetlagrooster.com/contact
5.
Mayo Clinic. (2012). Work-life balance: Tips to reclaim control. Retrieved from
http://www.mayoclinic.com/health/work-life-balance/WL00056
6.
Mayo Clinic. (2013). Jet lag disorder. Retrieved from http://www.mayoclinic.com/health/jet-lag/DS01085
7.
Mayo Clinic. (2013). Travel workout: Fitness tips for business travelers. Retrieved from
http://www.mayoclinic.com/health/exercise/HQ01556_D
8.
Sperl, Melissa. (2013). Staying fit on the road. Retrieved from http://www.wweo.ca/util/art/index_art.aspx?
tabnum=1&art_id=128631&sc=3040
9.
Women’s College Hospital. (2013). Eating well on the road. Retrieved from
http://www.womenshealthmatters.ca/health-news/feature-articles/eat-well-travel
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Editor's Notes -The headings should be capitalized (Ease, Creatively, Style Time, Yourself)
-Please remove extra space before second bullet point under #2. I can’t change it.