The physical act of flying (short or long haul) has a physiological effect on our bodies. For some it may be as simple as experiencing a little dehydration, for others it may make feet and legs swell and for others it can stimulate some digestive discomfort. Further for some, the disruption to sleep can impact our hormone levels and our mood.
Some suggestions to help maintain health whilst you fly are:
- Stay hydrated.
- The low humidity of an airplane temperature (needed to regulate the cabin pressure) can cause us to become dehydrated. Stay hydrated before and during the flight by consuming adequate water. Whilst this will vary depending on the length of the flight, a good guide is to consume at least 500ml every 1-2 hours. In addition avoid caffeine and alcohol as these will increase the dehydration.
- Foods high in salt will often dehydrate us. Generally ultra processed foods (crisps, biscuits etc) will be high in these so try to a void them and opt for more fresh and aqueous foods
- Bear in mind the reduced moisture in the air during a flight may cause dry eyes, sinus irritation and dry skin. – Keep some ice drops and a good hand moisturiser and as a needed a moisturising sinus spray.
- Avoid ‘Jet Belly’
- Some people experience an uncomfortable stomach bloating and increased gas whilst flying. This can often be attributed to the changes in air pressure whilst flying. Eating some fermented foods up to 12 hours before and during the flight may help – this includes foods such as Kefir, Natural yoghurt, Sourdough Bread, Tempeh. Peppermint tea can also help as can gentling massaging your tummy right to left to help alleviate the gas
- When eating, try and have something light before a flight rather than a rich carbohydrate meal. Nuts and Seeds are a good choice rather than a toasted sandwich or a cheese and ham croissant.
- Keep Moving
- Sitting down for too long (not just on a plane!) is not good for our physical and mental health and can contribute to slowing in our metabolism and circulation. On an airplane it is easy just to stay stationary! Contracting your calf muscles, tapping your feet, getting up to use the facilities or just walk around the plane are all easy and good actions we can take to keep the blood flowing!
- Pack in the Vitamin C
- As in any confined space with lots of people our risk of contracting germs, from breathing, sneezing, coughing, laughing etc is increased. Up your vitamin C intake prior to and during the flight to help boost your immune system. This can include have a fresh lemon with some hot water, taking a pot of berries (strawberries, blueberries, raspberries) as a snack, or even a couple of kiwi fruits. In addition – ensure that you are eating salad or vegetables with your food.
- Enjoy a Ginger Tea
- Ginger tea provides us with many benefits. It helps support hydration, can settle our digestion, helps support our immune health and is enjoyable! Slip a couple of teabags into your travel bag so all you need to ask for is the hot water!
- Ginger tea provides us with many benefits. It helps support hydration, can settle our digestion, helps support our immune health and is enjoyable! Slip a couple of teabags into your travel bag so all you need to ask for is the hot water!