Staying Healthy While Traveling: Tips from Flight Attendants
As a flight attendant, there’s nothing like watching passengers sleep through a 4 a.m. flight somewhere over the Atlantic as we sip on the 13th espresso of our shift in the desperate hopes of staying awake. Traveling at 37,000 feet at 575 miles per hour inside a pressurized bullet filled with dozens of other people can take a toll on our bodies and immune system. To help you feel at least semi-refreshed upon landing, here are tips and tricks on how to stay healthy while traveling, according to flight attendants.
Prioritize Sleep on the Plane
Nowadays, sleeping on a flight is no easy feat – small and uncomfortable seats or a reclining passenger in front of you can make it a herculean task. As a flight attendant of seven years, I have enviously observed the many creative ways passengers make themselves comfortable in order to get some shut-eye – some of which work better than others.
Find the Right Neck Pillow
I’ve seen dozens of different types of travel pillows used on flights, including wacky-shaped headpieces and cushioned cross-body straps that attach to your seat. If you didn’t order one of the more intricate designs in advance, one hack I think works well for head-bobbers is reversing the classic neck pillow sold at any Hudson News airport store so that it supports your chin rather than your cheek.
Meditate Your Way to Sleep
Nowadays, with apps like Insight Timer, listening to a guided meditation on a plane has never been easier. It can ease passengers into a deep sleep or help them overcome their fear of flying.
Natural Sleeping Aids
Many passengers sleep well using melatonin and other natural sleeping aids. However, experts advise against using a more potent medication, especially if you plan on drinking a glass of alcohol or two – the results can be straight-up disastrous.
Adjusting to New Time Zones
While getting a few solid hours of sleep on the plane is the best way to arrive refreshed, fliers should always be sure to make a game plan on their preferred method for adjusting to new time zones upon arrival.
The Golden Rule
There’s a golden rule among flight attendants: If you have social plans or activities you need to do at your destination, never sit down. It’s a guaranteed express ticket to snooze land. I’ve experienced this many times – arriving, sitting down, and waking up at 3 a.m. with my cravat half undone and uniform scattered around me.
Strategies to Combat Jet Lag
There are different strategies to combat jet lag, depending on your personal tolerance and trip length. Maria, a seasoned flight attendant at a Middle Eastern carrier, swears by the clock rule: “If I’m in a destination for any less than 32 hours, I stick to home-base time. It sometimes means I’m up at unsociable hours or skip out on fun activities, but I prefer staying healthy and well-rested.”
Preflight and Midflight Exercises
Exercising before and even during a long flight has a range of health benefits. Getting up to move while sitting for long periods of time can help promote better blood flow throughout the body and increase your heart rate, thus enhancing oxygenation and making you feel less sluggish.
Preflight Workouts
I’m personally a big proponent of preflight workouts, which help me arrive more relaxed and mentally prepared for the stressors of air travel. In my case, alongside regular workouts, I always sing and dance in the confines of my hotel room to boost my energy and bring my best self forward for the flight home.
Midflight Stretching
Sometimes when I am exhausted on a night flight, I will start tapping my entire body and jumping up and down – it really helps me stay awake, says Joyce, who has been flying for a major airline for almost eight years. She adds, “Regular movement and at least 1.5 liters of water per flight does it for me.”
Stay Hydrated and Avoid Salty Foods
For us flight attendants, galleys are essentially kitchens away from home. Once the apron is stuffed in the bag and meal service is complete, we devour anything within arms reach with little hesitation. And that’s not always a good idea.
The Effects of Pressurization
Our bodies experience extreme pressurization when we fly, especially during multiple flights a day. Imagine an accordion: Every time the plane is in the air, the sides are tightly pushed together, and once you land, they release. Now, picture that happening multiple times a day. In other words, we bloat and deflate constantly. What we consume also plays a significant role in this process.
Nutrition Tips
According to Ro Huntriss, a consultant dietician and founder of Fertility Dietician UK, one thing that’s best avoided while flying is food high in sodium, as it causes bloating and dehydration. Stay hydrated and opt for nutrient-dense snacks like nuts and fresh fruits to stabilize your energy levels, Huntriss suggests. Avoid salty, sugary foods and caffeine, which can cause dehydration and energy crashes.
Fortify Your Immune System
As flight attendants, we face physical and mental stress, which weakens our immune systems. Every crew has that one attendant with a mini-pharmacy packed with vitamins that work wonders.
Boosting Immunity
Ro advises a healthy, balanced diet for nutrients, supplemented as needed. Vitamin C boosts our immune system and energy levels – it’s found in fruits like berries and oranges or can be taken as a supplement. Vitamin D is also essential, especially given flight attendants’ frequent lack of sunlight exposure. Lastly, minerals like zinc and selenium can help fortify your immune health before and during travel.
Insider Tips
While glamorous in appearance, the life of a flight attendant and frequent flier is filled with challenges that require strategic management of health and wellbeing. Yet, with the right approach – whether it’s sticking to a home-base time, indulging in moderate exercise, or wisely choosing nutrient-rich snacks – frequent fliers can navigate these hurdles.
Final Tips from Flight Attendants
So, next time you’re wondering how to stay healthy while traveling, consider these insider tips from the folks who fly for a living.
- Prioritize sleep on the plane
- Find the right neck pillow
- Meditate your way to sleep
- Use natural sleeping aids
- Adjust to new time zones
- Exercise before and during flights
- Stay hydrated and avoid salty foods
- Fortify your immune system
By following these tips, you can arrive at your destination feeling refreshed and ready to take on the day.
Additional Tips
Some additional tips to keep in mind:
Conclusion
Staying healthy while traveling requires a bit of planning and effort, but with the right approach, you can arrive at your destination feeling refreshed and ready to take on the day. By prioritizing sleep, exercising before and during flights, staying hydrated, and fortifying your immune system, you can navigate the challenges of air travel and make the most of your trip.
Final Advice
Cond Nast Traveler does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
By following these tips and taking care of your health, you can enjoy your travels and make the most of your time in the air.
Healthy Travel Habits
Developing healthy travel habits takes time and practice, but with a little effort, you can make a big difference in how you feel during and after your trip.
By incorporating these healthy habits into your travel routine, you can stay healthy and enjoy your travels.
The Importance of Self-Care
As a flight attendant, I can attest to the importance of self-care during travel. Taking care of your physical and mental health is crucial to navigating the challenges of air travel.
Prioritizing Self-Care
By prioritizing self-care, you can reduce stress and anxiety, and make the most of your trip.
By prioritizing self-care and taking care of your health, you can enjoy your travels and make the most of your time in the air.
Conclusion
In conclusion, staying healthy while traveling requires a bit of planning and effort, but with the right approach, you can arrive at your destination feeling refreshed and ready to take on the day. By prioritizing sleep, exercising before and during flights, staying hydrated, and fortifying your immune system, you can navigate the challenges of air travel and make the most of your trip.
Final Tips and Tricks
Here are some final tips and tricks to keep in mind:
- Stay hydrated and avoid salty foods
- Prioritize sleep and rest
- Exercise before and during flights
- Fortify your immune system
- Adjust to new time zones
By following these tips and taking care of your health, you can enjoy your travels and make the most of your time in the air.
Happy Travels
By incorporating these healthy habits into your travel routine, you can stay healthy and enjoy your travels. Happy travels!How can I prioritize sleep on a plane?
*_Try using a neck pillow, meditating, or using natural sleeping aids like melatonin to help you sleep on the plane._*
What are some strategies to combat jet lag?
*_Stick to your home-base time if you’re traveling for less than 32 hours, or try to stay awake and active to adjust to the new time zone._*
How can I stay hydrated while traveling?
*_Drink at least eight ounces of water every hour you’re in the air, and avoid salty foods and caffeine that can cause dehydration._*
What are some healthy snack options for air travel?
*_Opt for nutrient-dense snacks like nuts and fresh fruits to stabilize your energy levels and avoid salty, sugary foods._*
How can I boost my immune system while traveling?
*_Take vitamins and minerals like vitamin C, vitamin D, zinc, and selenium to help fortify your immune health before and during travel._*
What are some exercises I can do before and during flights?
*_Try doing preflight workouts, and get up to move around the cabin during the flight to promote better blood flow and reduce sluggishness._*
How can I adjust to new time zones?
*_Make a plan for adjusting to the new time zone, whether it’s sticking to your home-base time or trying to stay awake and active to adjust to the local time._*
What are some insider tips from flight attendants?
*_Prioritize sleep, exercise, hydration, and immune system health to navigate the challenges of air travel and make the most of your trip._*
How much water should I drink during a flight?
*_At least 1.5 liters of water per flight, or eight ounces of water every hour you’re in the air._*
What are some healthy travel habits I can develop?
*_Make healthy choices when it comes to food and drink, stay hydrated, get enough sleep, exercise before and during flights, and fortify your immune system with vitamins and minerals._*
