Traveling can be an exhilarating experience, but long flights and time zone changes can take a serious toll on your body. From jet lag and grogginess to dehydration and muscle discomfort, the effects of air travel can leave you feeling far from your best.
Whether you’re a frequent flyer or an occasional traveler, understanding how travel impacts your well-being is key to arriving energized and ready. In this article, we explore the hidden stressors of air travel and share practical tips to help your body recover and perform at its best—no matter where your journey takes you.
Here’s how flying impacts different areas of your body
What Flying Does to Your Heart:
Long-haul flights can affect your breathing, causing shortness of breath or chest discomfort. Those with cardiovascular conditions are at higher risk, so it’s essential to consult your doctor before flying and pack any necessary medications. To reduce risk, stay hydrated, avoid alcohol, and move around as much as possible.
What Flying Does to Your Stomach:
The dry air in airplane cabins can lead to dehydration, contributing to digestive discomfort like constipation. Additionally, the change in cabin pressure can cause gas expansion, leading to bloating. Prolonged sitting can also slow digestion, making you feel sluggish.
What Flying Does to Your Brain:
Jet lag and time zone changes disrupt sleep patterns, affecting cognitive functions and mood. Low humidity levels can cause headaches, dizziness, and cognitive impairment, further compounding the effects of travel fatigue.
What Flying Does to Your Eyes, Nose, and Mouth:
Dry cabin air can dehydrate your eyes, nose, and mouth, leading to discomfort and irritation. This is especially problematic for those with respiratory issues, as sinus pain from changing pressures can cause pain across your eyes, forehead, and cheekbones, particularly during descent.
What Flying Does to Your Skin:
Low humidity and dry air can cause your skin to become dry, tight, and flaky, exacerbating conditions like eczema and psoriasis. The stale, recirculated air can also clog pores, causing acne flare-ups or dull skin, especially for those with sensitive or acne-prone skin.
What Flying Does to Your Limbs and Muscles:
Sitting for long periods without moving can cause muscles to stiffen, leading to joint and back discomfort. Dr. Jenkins recommends stretching and moving around once an hour during your flight, and getting active immediately after landing to reduce stiffness and prevent muscle pain.
“Sitting for eight hours or more can have serious adverse effects on your health such as heart and respiratory health, as well as your muscles and joints,” says GP Dr Gill Jenkins.
Steps You Can Take to Optimize Your Health While Traveling
- Stay Hydrated
Hydration is key to maintaining energy and avoiding fatigue, headaches, and muscle cramps. Drink plenty of water before, during, and after your flight. Avoid alcohol and caffeine, as they can exacerbate dehydration. - Take Electrolytes
Electrolytes such as sodium, potassium, and magnesium help balance fluids in the body. Consider electrolyte tablets or powders, especially in hot climates or after exercise, to help prevent dehydration and muscle cramps. - Avoid Sparkling Beverages
Carbonated drinks can cause bloating and discomfort, so opt for still water or herbal teas, which are easier on your stomach and better for hydration. - Eat According to the Local Time Zone
To minimize jet lag, align your meals with the local time zone. This helps your body adjust more quickly, improves digestion, and promotes a smoother transition to your new routine. - Get Direct Sunlight to Adjust Your Circadian Rhythm
Exposure to natural sunlight helps regulate your internal clock. Spend time outdoors during daylight hours to help your body adjust to a new time zone and reduce jet lag. - Use Compression Socks
Long flights can cause swelling due to poor circulation. Compression socks help improve blood flow, reduce swelling, and lower the risk of blood clots, making them a must-have for long-haul travel. - Take Oregano Oil Pills
Oregano oil is known for its immune-boosting and antimicrobial properties. Taking oregano oil supplements can help protect you from germs, especially in the confined spaces of airplanes. - Get Enough Sleep
Prioritize sleep to maintain your immune system and mental clarity. Stick to a regular sleep schedule as much as possible, and create a relaxing environment to enhance sleep quality. - Eat Whole Foods
Pack nutritious, whole foods like fruits, vegetables, lean proteins, and whole grains to sustain energy and support digestion. These foods will help prevent energy crashes and keep you feeling your best throughout your travels.
By following these simple strategies, you’ll ensure you stay healthy, energized, and feel your best throughout your travels.
Healthy Snack Ideas for Your Journey
Packing healthy snacks can keep you energized and support your well-being while traveling. Here are some excellent options:
- Beef Jerky: A high-protein, portable snack that doesn’t require refrigeration and helps keep you full.
- Collagen: A powder that supports skin, joint, and gut health. It’s easy to mix with water or your favorite beverage for a nutrient boost.
- Protein Powder: Convenient and versatile, protein powder helps stabilize your energy levels and supports muscle recovery.
- Nuts (e.g., almonds, walnuts): Packed with healthy fats, protein, and fiber, nuts provide lasting energy and are rich in antioxidants.
- Bananas: A naturally energizing fruit, bananas are high in potassium, making them a great choice for maintaining electrolyte balance.
- Dark Chocolate: A small piece of dark chocolate satisfies your sweet tooth and offers antioxidants for heart health.
- Greek Yogurt: Packed with protein and probiotics, Greek yogurt promotes digestion and helps maintain gut health.
By incorporating these strategies into your travel routine, you can optimize your health, stay energized, and feel your best throughout your journey. Whether it’s staying hydrated, moving frequently, or eating nourishing snacks, these simple steps will help you enjoy your travels without compromising your well-being.
