Staying healthy while on the road

informed health decisions

Staying Healthy While
on the Road

Novus Health
• Part of the Ingle Group of Companies
• Helps Canadians navigate the Canadian health care system, providing
resources over the phone and online
• Staff comprised of doctors, nurses, and health specialists
• Supports the Ingle Group and their clients, including international
students, Canadians, and diplomats

Novus Health, the leader in Canadian health navigation and wellness solutions,
helps organizations make health care more accessible, understandable, and
effective for their members and clients.
Our service centres are located in Toronto and Montreal.

Balancing travel, work, and
health

Presentation Outline

© 2013 Health Care Services International Inc. (Novus Health) Private & Confidential

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


(Mayo Clinic (1), 2013); CDC, 2011)

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)

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.


(CDC, 2011)

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.


(Mayo Clinic (1), 2013

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)

(CDC, 2011)

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

(CDC, 2011)

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


(CDC, 2011)

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


(CDC, 2011)

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


(CDC, 2011)

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


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


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


(WHC, 2013, GoC, 2013)

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


(WHC, 2013, GoC, 2013)

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


(Mayo Clinic (2), 2011)

Preparation is Key
• Pack your fitness gear
─ running shoes and/or swimsuit
─ jump rope, resistant tubing
─ music and headphones
─ exercise video or DVD



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



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


(Weightwatchers, 2013)

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’


Find Balance


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



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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