Category: Healthy Business Travel

Business trips by air have to happen. With that comes stress of work and travel and, a likely way to combat this is with alcohol. While that may seem like an easy option drinking on a plane has many negative side effects. And drinking on a plane not only affects you during the flight but possibly for days after as well.

The next time you have to fly, avoid the booze. You will be more alert and readier to take care of business when you get there.

Sans alcohol, air travel already affects the body and mind in many ways. With the addition of alcohol, those side effects can have negative consequences.

Let’s take a look at what people think happens by drinking on a plane and what really happens. Then, we will take a look at seven things that can put you off your game because you were drinking on a plane.

Conventional Wisdom Says a Drink Helps

Some people say they must have something to drink when flying. “Steadies the nerves,” is a common reason. Other people just have a fear of flying and a drink helps allay that fear. Many people equate flying with vacations, thus vacations perpetuate having a few drinks. Whatever the reason is conventional wisdom says alcohol helps overcome these concerns or is the norm for air travel.

Although alcohol is perceived as a sedating drink that induces sleep, it can actually create insomnia and disturbed sleep patterns. Some studies show that 15-28% of subjects used alcohol to help them fall asleep. And according to The National Sleep Foundation, 20% of Americans use alcohol to help them fall asleep each night.

While this may help initially, the use of alcohol quickly loses its effectiveness as a hypnotic, while retaining its sleep disturbing properties.

The Reality Is Drinking Makes It Worse

Well, alcohol does “steady the nerves.” Alcohol does lower inhibitions. It also leads some people to a false sense of security. A report at Bryn Mawr College compares the effects of alcohol on the brain to what happened to Phineas Gage. Mr. Gage is famous for surviving a railroad rod penetrating through this skull. The accident destroyed his prefrontal cortex. It also changed the man from an easy-going, hard worker to a brawler. Why? Not having a prefrontal cortex eliminated his impulse control.

While this is an extreme example it is a good reminder that situations and substances can alter our impulse control. According to a study done by Oregon State University and UCLA, alcohol can restrict impulse control. This means that simple tasks will become harder to finish and finding a solution to simple problems becomes nearly impossible. This is important to keep in mind if you are flying for business.

Drinking anywhere but especially drinking on a plane can create that loose feeling, which is your impulse control slipping away. You are more likely to make a rash decision. As a person who makes decisions that have dollar values into the millions, you need all your wits about you all the time.

When you are on a plane, especially going from one time zone to another, these effects are magnified.

Effects of Drinking on a Plane:

1. Alcohol Develops Anxiety and Mood Swings

While alcohol may seem to lower your inhibitions at first, it is linked to the development of anxiety and mood swings in generally asymptomatic people. Drinking on a plane can even affect your next-day behavior and moods. From an executive standpoint, this can be detrimental to that big business deal that you’re flying half-way across the globe to solidify.

KLM Airlines takes the matter so seriously, they cover it on the company website. It is common knowledge that having a few drinks can lower your inhibitions and ease slight anxiety. This same principle should not be applied during air travel. Being at high altitudes and going from one time zone to another is already a shock to our body and alcohol will one exacerbate this effect.

2. Alcohol Affects Your Cognition

The interior pressure of an airplane drops as it rises. It never gets dangerously low but at high altitude, we are receiving about 4% less oxygen than we would on the ground. A 1985 Federal Aviation Report (FAA) found that the lower levels of oxygen on an airplane impaired cognitive function more than alcohol. This means that the second we reach higher altitude our bodies are already struggling to regulate internal functions. Coupling this with a few alcoholic beverages can lead to sickness and cognitive impairment.

It’s important to note this decrease in oxygen while flying. This means that the same number of drinks you would have on the ground can impair you significantly more when having that amount of drinks on a plane. Simply put, altitude and alcohol do not mix.

3. Drinking on a Plane Causes Dehydration

Another complicating factor of drinking on a plane is the air in a plane is very dry. You dehydrate more rapidly in a plane than you do on the ground. Alcohol is a diuretic. The combination means you lose vital fluids faster than normal.

The University of Connecticut has studied mild dehydration and found it does affect how people act and feel. The report claims that mild dehydration in men and women caused headaches, fatigue, and difficulty concentrating. Problem-solving skills were altered as test subjects perceived more tasks as difficult. Test subjects, predominantly the males, also experienced difficulty with mental tasks, particularly in the areas of vigilance and working memory.

Mild dehydration can cause a whole shift in your body’s short-term cognitive abilities. While flying it is already a challenge to maintain proper hydration, add alcohol into the mix and it’s a recipe for disaster.

As an executive when you walk into a business meeting, you need all your mental faculties intact. Getting off an airplane and going straight to sort out a business deal can already be slightly disorienting due to mild dehydration and time zone changes so, nix the alcohol to set up for success.

4. Alcohol Exacerbates Jet Lag Symptoms

According to the Mayo Clinic symptoms of jet lag can include mood swings, disturbed sleep, daytime fatigue, difficulty function or concentrating and a general feeling of being unwell. This is something your body will most definitely go through if your air travel requires time zone changes.

Drinking on a plane and the effect it has on a body makes the situation and side effects worse. Alcohol exacerbates jet leg symptoms. As a result of rapidly crossing different time zones, your body needs time to adjust. Alcohol disturbs your circadian rhythm or your internal body clock. So, it makes it more difficult to adjust your internal body clock to your new destination time.

Harvard Health, a publication of Harvard University, says to avoid caffeine and alcohol. Both promote dehydration and can disturb your sleep. As previously discussed, mild dehydration has many side effects. Especially for high functions business executives.

If you are interested in how to get over jet lag, have a look at the post How to Fight Jet Lag. An Executive Survival Guide.

5. Drinking on a Plane Increases the Risk of Deep Vein Thrombosis.

In general, alcohol lowers your risk of deep vein thrombosis (DVT), which is a blood clot in a deep vein, usually in the legs. However, the situation reverses on long trips where you are in a seat, especially on plane trips.

According to the Centers for Disease Control (CDC), air travelers with long periods on the plane are at an increased risk of DVT. DVT can happen to anyone, especially those who sit for long periods. Air travelers are at a higher risk because of sitting and being in a cramped position for longer periods, with less chance of getting up and walking around.

If you are drinking on a plane, you are less likely to feel the need to get up and walk around. Your natural inhibitions are put to the wayside. The more you learn, the more you know that drinking on a plane is just a bad idea all the way around.

6. Alcohol Can Hinder Your Rest and Energy

Probably one of the most detrimental consequences for drinking on a plane is the loss of energy. For busy executives, this is something that cannot be forfeited on a business trip.

According to the National Sleep Foundation, alcohol disturbs your internal clock. When you have a drink, it may help you fall asleep right away during the flight, but you will likely wake up feeling wide-eyed in the middle of the flight. This can obviously put a damper on your daytime energy, which will leave you feeling exhausted and unable to concentrate once you reach your destination.

While sleeping on a plane isn’t ideal sometimes it is necessary to be able to do your best work on a business trip. Drinking alcohol on a plane can hinder your rest by contributing to poor quality of sleep.

According to the National Sleep Foundation, alcohol can block REM sleep. REM sleep is considered to be the most restorative type of sleep. With less REM you will feel groggy and unfocused. Both a likely consequence of drinking on a plane.

Lastly, drinking on a plane leads to extra bathroom trips. Typically, your body knows when it is time for sleep and not time for trips to the bathroom. This means that your body has learned to put your bladder into hibernation for the night. But alcohol, a diuretic, can more your need to use the restroom more, which in turn will interrupt your normal sleep pattern.

GET MORE INFORMATION ON HOW SLEEP DEPRIVATION CAN AFFECT YOUR WORK PERFORMANCE

7. Drinking on a Plane Aggravates Breathing Problems.

 Since alcohol causes your whole body to relax, including the muscles of your throat, it increases the risk of snoring sleep apnea. Sleep apnea does not allow you to get a good night’s rest as your body continuously wakes up throughout the night because of air restriction. This will most certainly leave you tired and groggy the next day because it’s like you didn’t even sleep at all.

All of these consequences of drinking on a plane are negative and far outweigh the fact that having a drink while traveling will “steady the nerves.” For executives, it’s important to remember this as business travel is a normal part of our routines.

Extra Tip: Getting to Point B

When you touch down, are you going to rent a car or is someone picking you up? If a rental car is in your future then drinking on a plane is a recipe for disaster for sure.

First, driving while intoxicated illegal and dangerous for your safety and that of others. NEVER drive under the influence.

Second, when you are getting to your destination, you are already tired and probably frustrated from being on a plane, working your way through security and delays. Add alcohol on top of that, and you are certainly not in shape to drive a strange city in a vehicle you are not familiar with.

The DUI limit may be .08, but you will likely be charged with an offense with less than .08 Blood Alcohol Content. New York State can charge you if your BAC is more than .05. Battling a ticket or even a criminal charge is not something you need to do at any time, much less on a business trip.

Did you know these negative effects on your body on drinking alcohol on a plane? Have you ever had a bad experience drinking on a plane on your business trip? Feel free to share your comments with us.

Are you a senior manager who must travel frequently? Is a plane your second home and you always have a travel bag ready to fly out for another meeting at the drop of a hat? If you nodded yes to any of these questions, then the effects of flying on the human body are something you need to factor into your travel plans.

Airplanes maybe the fastest mode of transport and a fundamental need for business expansion; however, they are not without their pitfalls. “In 1997, the World Bank sponsored a detailed study that discovered that significantly higher rates of health insurance claims were filed by employees who traveled compared with those who did not,” says the report in the New York Times.

Flights pose numerous hidden health risks that most of us are unaware of. The effects of flying on the human body vary from mild skin dryness to more severe problems like deafness. Flying increases the risk of catching a cold, dehydration, aging faster, reduced alertness, increased risk of diseases like cancer, fuzzy thinking, and many others.

As a senior executive, maybe you cannot avoid flying, as it is a part of your job. However, to manage these health concerns successfully, a few hacks might go a long way even as you jet across the world.

Today we take a look at some of the effects of flying on the human body and the health risks that accompany flying.

Stay healthy in-flight, even as you fly to new heights of success; read on to know how. CLICK TO TWEET

Seemingly safe, an airplane is a hostile environment as far as health is concerned for every executive who travels by plane. The in-flight environment is different than at home, at the office or in the car. It is a completely manmade and highly controlled environment. This means that there is a lot that is beyond control as well.

Some of the challenges that we face are caused by conditions created by a high altitude and changes in atmospheric pressure. Others are caused by an attack on our immunity due to too many people in a closed environment and disruptions in our routine.

Let’s take a look at the most common issues we can face during a flight. It can help us tackle them well.

1. Changes in the air pressure while taking off and descending

Being a CEO who needs to fly for business meetings and conferences regularly, you might have often experienced a popping sensation in the ears or abdominal discomfort while the plane takes off and lands. As the plane takes off and the altitude rises, the gases in the air cabin expand due to decreased air pressure. Before landing, as the plane descends, the air pressure starts increasing, due to which the gases start contracting.

These changes in air pressure may affect body parts in which air is trapped, for example, causing a popping in the ears due to the trapped air inside the ear.

2. Lower air pressure than at sea level and low oxygen level

Airplanes fly at high altitudes where the air pressure is lower than the air pressure at sea level. Therefore, pressure changes are made in the cabins to equalize it to the atmospheric pressure on the ground and maintain a comfortable environment for us. Despite these changes in cabin pressure, it is hard to replicate the pressure on the ground.

As per the World Health Organization (WHO), the pressure in the plane at an altitude of 36,000 to 40,000 feet is similar to that of atmospheric pressure at 6,000 to 8,000 feet above sea level. This creates discomfort, and the low oxygen level can lead to difficulty breathing.

3. Dry air and low humidity

The humidity inside an airplane is very low, which leads to dry air. The dry air dries up the mucous membranes, thereby increasing the risk of contracting infections.

4. Cosmic (UV) radiation

Cosmic rays are the radiations from the sun and other elements in the universe. At sea level, we remain protected by the atmospheric shield. But at higher altitudes, such as on flights, there is increased exposure to cosmic rays that increases the risk of health problems caused by these rays. As a frequently traveling executive, you are at a higher risk of exposure to these rays compared to others.

5. Turbulence

Although turbulence is usually not felt except during take-off and landing, some of us experience motion sickness during these periods. Choosing the mid-section seat while booking flight tickets can help avoid such experiences that occur due to in-air turbulence.

6. New time zone

Are the after-effects of traveling more difficult than traveling? This can be true because of the disturbed circadian rhythm. Changes in time zone affect your sleep cycle, which greatly affects your overall health and, consequently, your productivity at work.

7. The concentration of germs

Air vents in the plane circulate air. However, cabin air contains only 50% fresh air from outside, and the remaining 50% is the re-circulated air. We cannot open the windows remember! An airplane is a completely packed room with air vents as the only source of ventilation.

It leads to an increased concentration of germs in the air you breathe. These germs can survive for days or even weeks inside the plane! Airplane seats, handles, tray tables, and other surfaces on the plane can harbor bacteria. Repeated exposure to these microbes increases your risk of infection.

8. Unhealthy eating

The food provided in the airplane is mostly packaged. This means it contains a high amount of saturated fats – the bad ones. Being a frequently traveling executive often translates into greater consumption of such unhealthy food and increased health risks. Fasting while on the flight can save you from such food. Keep you healthier in the long run by averting high cholesterol and the risk heart disease, diabetes, and stroke.

9. Contradictory signals from the vestibular system and the eyes

Our vestibular system consists of numerous tiny canals within the ear, which help the body maintain balance in relation to its surrounding. It can sense the changes in air pressure and the movement of the airplane as it takes off and lands. It can also sense if there is turbulence mid-air.

However, our eyes do not see any of these changes, leading to a state of confusion and mixed signals to the brain when you are flying.

10. Sitting for a long while in an uncomfortable position

So many times, we experience discomfort, swelling in the feet, and joint stiffness during or after a flight. This is because the blood flow is reduced, especially in the legs, while we are seated continuously for long.

11. Fear of possible technical failures and bad weather

Most flight phobics, although aware of the facts that a flight is safe and their fear may be irrational, are still debilitated with a fear of technical failures, bad weather, and even minor turbulence. This constant worry can be harmful to your work performance if you are a senior manager who must fly often.

 HERE YOU HAVE A LIST OF TIPS TO STAY HEALTHY ON A PLANE

Effects of Flying on the Human Body and the Risk of Health Issues

1. Executives are at a 100 times higher risk of catching a cold

What could be more discomforting than sitting beside a sneezing passenger? Due to the lower humidity, our mucous membranes dry up, making us more susceptible to a microbial infection.

If you catch a cold before reaching your destination, you might be too disturbed to focus on the goals of the trip. A bad cold may make it very difficult for you to give presentations and also focus on your business goals.

2. Executives are at an increased risk of breast and skin cancers

A study conducted by a group of researchers reported that extensive air traveling may lead to an increased incidence of breast cancer and melanoma. A study published by Di Trolio R et al. reported that cosmic rays could lead to various changes in the genes, which are the cause of these cancers.

However, it is unclear whether flying is the culprit behind other cancers too.

3. Hypoxia or low oxygen is a risk in executives who have existing medical conditions

As the plane goes higher, the air pressure and the amount of oxygen in the atmosphere reduce. The amount of oxygen available on the aircraft is sufficient for us to breathe comfortably when we are healthy.

However, those who are unhealthy are at a higher risk of suffering from hypoxia. It leads to less oxygen absorption in the blood and can lead to difficulty in breathing in managers with medical conditions. These medical conditions can be  anemia or heart or lung diseases, such as coronary heart disease or pulmonary hypertension.

Executives who suffer from these diseases are unable to tolerate low oxygen conditions.

4. Low oxygen can cause fuzzy thinking and hamper productivity

Low oxygen at high altitudes alters the thinking ability. This is one of the reasons executives should rest instead of working on a flight.

This claim is supported by the fact that aviation regulations insist pilots wear an oxygen mask above a certain altitude is to keep them sharp and alert.

5. Flying can cause anxiety

Courage and frequent flying are the key necessities to overcome fear and anxiety on a plane. Anxiety feeds on fear. Instead of feeding the fear, we should focus on trying to make this journey a restful one that can lead to an excellent deal and organizational progress.

6. Flying increases the risk of formation of blood clots three times

When we are seated for long hours, the prolonged immobility can result in pooling of the blood in the body, especially in the legs, leading to swelling, stiffness, and pain in legs. A prolonged period of immobility may lead to blood clots in the veins, a condition known as deep vein thrombosis.

According to a research study by WHO, long-haul flights lasting four hours and above have a two- to threefold risk of causing deep vein thrombosis. Thrombosis is a condition where blood clots are formed in the deep veins.

The WHO Research Into Global Hazards of Travel reported that one out of 6,000 passengers will suffer from deep vein thrombosis due to a long flight.

7. Flying leads to swelling in feet

When we sit for long hours, our ankles and feet may swell due to the pooling of blood, which is generally harmless. Stretching the legs, walking intermittently, and wearing loose clothing can help prevent swelling.

8. Headaches are common during landing

A systematic review published in 2017 suggested that airplane headache attacks are clinically stereotyped and occur as a very severe form of pain. They happen mostly during landing and may last for about 30 minutes. The study suggests that changes in air pressure can be the reason for an airplane headache.

9. Bad breath can make you unsociable

On long flights, when our salivary glands do not produce enough saliva and the mouth dries up, bacteria that cause bad breath to grow inside the mouth. Bad breath may also occur when we fast during the flight.

Another reason for bad breath is a condition called tooth squeeze. Tooth squeeze or barodontalgia is a toothache due to changes in pressure while flying.

Being an executive, you need to speak confidently in public. But, bad breath can be a millstone around your neck, pulling down your confidence while speaking to people.

10. Bloating is real

Gases expand at a higher altitude, due to which we experience bloating in the body in areas where gases are trapped. The gases contract on landing, and the bloating subsides.

11. Flying can make you gain pounds

Regular travel may be a part of your job; however, being seated for long hours on a flight can lead to increased weight.

How is gaining pounds one of the effects of flying on the human body? Blame it on the combination of packed food and stress. As Men’s Health explains, “Not only are you within striking distance of the airport food court, but also the normal aggravation you endure when traveling fires up your body’s stress hormones—actually making you crave those sugary, high-calorie foods you find at the airport.”

12. The jet lag can pull you down

Jet lag is the most common disorder that occurs among regular travelers. As your job may need you to travel to different parts of the world several times a month to oversee regional offices, the changing time zone could lead to a disturbed circadian rhythm and cause jet lag. It is one of the most common problems you have to face as a senior executive.

GET INFORMATION ABOUT JET LAG CAUSES, SYMPTOMS AND PREVENTION

13. You age faster in flight

Of the multiple stressors that cause us to age faster, the stress of our responsibilities as a manager, entrepreneur, or a business executive cannot be ignored. Extensive flying, which is part and parcel of a manager’s job, is also known to make us age faster. Physicist Chin-Wen Chou points out that when we are on a flight, we age a bit faster than when on the ground.

14. Flying can dehydrate our body

The low moisture content on a flight causes our nasal passages to dry up, which can make us prone to microbial infections. Executives may also become groggy and face reduced cognitive performance due to dehydration.

Although there is no evidence on internal dehydration, drinking plenty of water can help prevent these symptoms of dryness.

15. Cabin air can dry your skin

The humidity on a flight is as low as 20%, which is less than half of that on the ground (40%-70%). This low humidity on a flight results in drying of skin and chapped lips, which can lead to flaky and irritated skin. The oil glands in our skin secrete more sebum to compensate for the dryness, leading to oily skin, which is more prone to pimples.

As an executive who needs to be presentable at all times, it is necessary to take proper care of the skin. Using a moisturizer to keep the skin moist and healthy is the best way to prevent skin dryness and consequent skin breakouts.

16. In-flight environment can cause dry eyes

Dryness of the eyes is not as simple as drying of skin because eye dryness may lead to itching of the eyes and cause severe discomfort throughout the journey.

Dryness and itching of the eyes during important meetings or presentations can distract us, make us lose our focus, and affect our productivity and impact as a high-profile influencer. There is a lot that you need to pick up from business presentations and dry eyes can be a real spoilsport.

17. Executives may face dryness of the mouth

Often a sign of nervousness, a dry mouth can be a real dampener if you are flying to make presentations or conduct important meetings.

The dry in-flight atmosphere can cause severe dehydration of the mouth, making you feel thirsty. Carrying bottled water or drinking sips of fluids frequently during flights is important to overcome dryness of the mouth.

18. Executives may face “popping sensation” in the ears or ear pain

The popping sensation or ear pain is caused by pressure changes that occur with a change in altitude. While take-off, the air escapes from the middle ear and the sinuses and, while landing, it flows back to equalize the pressure.

Generally, this does not cause any problems except minor discomfort. We should avoid flying or take appropriate medications if we have a nose, ear, or sinus infection, as it may interfere with the pressure adjustment within the ears.

19. Flying can cause nasty tooth pain

Barodontalgia is a toothache experienced due to pressure changes in the environment while on the airplane. It is not easily predictable. However, we may experience it if we have a dental pulp disease.

20. Pressure changes in flight reduces the sensation of taste by 30%

Most times, we feel that the taste of food is bland while on a plane. An interesting fact is, it’s not the food, it’s our taste buds that are duller when flying. A professor of experimental pharmacology at Oxford University reported that food and drinks taste different depending on whether we have them while in the air or on the ground.

21. Flying can make you sleepy

Even when we are comfortably seated, long travel hours, an endless journey, and the niggling thoughts of having to work after such a long journey tend to make us very tired. The combination of sitting for long hours, unhealthy food, and dehydration can also result in fatigue, leading to sleepiness.

22. Alertness goes for a toss for managers

Executives who fly frequently may experience sleepiness, fatigue, hypoxia, dehydration, a popping sensation in the ears, or tooth pain on a flight. These factors can hamper alertness and mental sharpness during work hours post flight when you need them the most.

23. Constipation can cause serious trouble

Executives can experience constipation after a long flight due to dehydration, low physical activity on the flight, and low-fiber food during the journey.

5 NATURAL WAYS THAT FIGHT CONSTIPATION FOR EXECUTIVES

24. Beverages are the culprits – coffee, caffeinated tea, and alcohol

As executives, we need to have better focus and concentration and a calm mind for the business goals we set out to achieve. But consumption of caffeine and theine, the constituents of coffee and tea, increase the stress level and affect our output at work.

Also, caffeine and alcoholic beverages cause frequent urination. As we are already dehydrated due to the low humidity on the flight, consuming such drinks will have an add-on effect, leading to excessive internal dehydration.

 FIND OUT MORE ABOUT HOW YOUR BODY REACTS TO ALCHOL ON YOUR BUSINESS TRIP

25. Motion sickness can make a business trip go down the drain

Severe turbulence or medical conditions may lead to motion sickness while on the flight, leading to nausea and vomiting. To prevent this, executives can consult a physician for medicines that help you keep nausea at bay.

You can check our infographic on the related topic by clicking on image below:

Be aware of the effects of flying on the human body, and learn how to cope with air travel. This will help you ace your business trips and make it worth your while.

Did you experience any challenges other than those listed above? Share them in the comments, and we will give you tips to manage them well.

You don’t have to dread long-haul flights. Learn how to avoid jet lag.

You’ve spent a weekend preparing for a presentation in front of upper management. Midway through the presentation, after a long-haul flight, your mind begins to wander; you feel exhausted, and you stutter in annoyance as you try to capture your thoughts.

Jumping from time zone to time zone is never easy for business travelers who spend the extent of their weeks trading briefcases for suitcases and offices for airports.

Excessive sleepiness, insomnia and difficulty concentrating are among the pitfalls you face as a consequence of business travel.

Knowing how to fight jet lag is one of the most important skills you can acquire as an executive.

Because the stress associated with long-haul flights increases significantly for executives who fly more than six times a year, it’s essential for your health, and your company’s, that you discover successful strategies for how to fight jet lag.

Jet Lag: The Worst Side Effect of Business Traveling

Jet lag is a temporary disorder that causes headaches, fatigue, irritability, and insomnia in executives who travel across many time zones in a short period.

Jet lag upsets your body’s natural circadian rhythms, what we often call our “body clock.” It affects executives differently depending on age, stress level and overall health.

Also known as desynchronosis or time zone change syndrome, jet lag creates havoc with your body and causes indigestion, constipation, daytime drowsiness and difficulty with concentration; not exactly the things you want to experience as you’re prepping for a business meeting.

1. Consider Arriving a Day Ahead

2. Do Not Start Your Trip With a Sleep Deficit

Ensure that you get a good night’s rest in the days before flying. Eat a healthy diet, hydrate, and exercise.

By maintaining good habits leading up to a flight, it will greatly reduce the chances of jet lag and allow your body to adapt to the new time zone faster than normal.

 2. Take Melatonin Supplements

Sitting in one position for so long leads to swelling in your legs and feet; sometimes the swelling is so severe that you can’t wear your regular dress shoes for that all-important presentation.

Knowing how to fight jet lag includes recognizing the importance of doing arm and leg stretches in your seat during your flight. Get up and walk the aisles every so often; take a stroll on layovers and stopovers, and avoid mobile walkways.

As an executive in today’s corporate world, business travel is a necessary part of your job. By learning how to fight jet lag, you’ll be alert, productive and able to optimize your performance once you arrive.

Do you have other strategies on how to fight jet lag? If so, we’re eager to hear your comments!

If you are a middle or upper-level manager, sales executive, or a corporate trainer, frequent business travel is probably a part of your life. While the travel may provide a welcome change of scenery, eating healthy while traveling also poses significant challenges if you are trying to maintain a healthy diet and lifestyle.

From high-calorie snacks and fast-food restaurants at the airport to the inevitable snack spread in the meeting room and the expense account dinners with clients, healthy eating when traveling can seem almost impossible.

The best way to eating healthy while traveling is to create a game plan ahead of time just as you do when preparing for an important meeting.

The following are our favorite tips for eating healthy while traveling you can follow the next time you hit the road for work.

General Tips to Eat Healthy  on a Business Trip:

1. Bring Your Own Snacks

When you travel for business, you never know when you might encounter an unexpected delay at the airport or a meeting that suddenly goes into overtime. The best way eating healthy while traveling is to plan ahead. Therefore, pack your own healthy travel-friendly snacks in your purse or carry-on.

Healthy Snacks to Pack When Traveling:

Individual packs of pretzels, nuts, and dried fruit travel well, take up little room in your purse or carry-on, and won’t make a huge mess if you try to eat them on the plane or in your rental car.

HEALTHY TRAVEL SNACK IDEAS FOR YOUR NEXT BUSINESS TRIP

2. Choose Fresh Instead of Processed or Pre-packaged at the Airport

If you find yourself starving during an airport layover, try to steer clear of the ubiquitous airport chain restaurants. They typically have a scaled down version of their normal menu and tend to offer very few healthy items. Whenever possible, look for fresh options. Fruit, veggie cups, and yogurt are much lower in fat, calories, and sodium. You may be able to find a few healthy items, such as granola bars and packets of trail mix, at the airport gift shop or newsstand kiosk.

Healthy Food Options at Airports:

If you do have to resort to airport staples, such as Au Bon Pain, Panda Express, McDonald’s, or Starbucks, look for broth based soups and customizable salads and sandwiches. These options will keep the damage to a minimum and help you meet the purpose of eating healthy while traveling.

3. Choose a Healthy Breakfast

If you know your day ahead is going to be a hectic one with several meetings planned, you need to have a breakfast that is filling for your stomach.

You surely would not like your attention to be diverted to hunger pangs in the middle of the meeting. Also, the chances that you will get enough time between two meetings to have some healthy snacks are going to be less.

A Breakfast Idea for Business Trips:

For eating healthy while traveling, it’s advisable to eat a breakfast that can keep you full for longer. Oatmeal can is a great choice for your breakfast in such cases.

A research study published in the Journal of American College of Nutrition has shown that oatmeal contains a high amount of fibers.

This can create a sense of satiety and prevent hunger pangs for a longer duration.

GET MORE IDEAS ABOUT WHAT TO EAT IN THE MORNING TO START YOUR BUSINESS DAY RIGHT

Even a relatively small, healthy-sounding muffin can contain hundreds of calories and minimal nutritional value. They are also loaded with refined sugar and carbohydrates that will have you crashing by mid-morning.

Healthy Eating Strategies for Meetings:

Try to eat a sensible breakfast before a morning meeting so that you will be less tempted to reach for a muffin or doughnut during the mid-morning break. If that is not possible, throw a piece of fruit or a granola bar into your purse or briefcase that you can eat during a quick break.

GET MORE TIPS FOR HEALTHY EATING AT WORK MEETINGS NOW!

5. Keep things healthy and simple at group meals

Most business travelers would probably admit that their favorite part of traveling for work is being able to enjoy a nice meal on the company dime. Unfortunately, you are likely to wind up at a restaurant with a menu featuring super-sized entrees that are smothered in sauces, gravy, or cheese that can leave you feeling bloated and sluggish for the rest of your trip.

At such instances, you need to make wise choices to ensure your platter consists of healthier options.

Healthy Options While Traveling:

Instead of opting for foods that contain a high amount of fats or carbs, you can stick to simple and healthy options.

You can begin with eating salads to satisfy the hunger pangs. And once you feel adequately satiated, you can move on to the main course. Choose foods that are steamed, grilled, and poached. Also, skip heavy sauces and gravies as they contain a lot of hidden calories. This will minimize your calorie intake and also allow you to stick to eating healthy while traveling.