With air travel back in full swing, the prospect of long-haul flights is an exciting but also daunting one. To help us navigate our reintroduction to air travel, fitness expert Andrea Marcellus shares her tips for staying healthy on a long-haul trip including surprising advice on snacks (no trail mix!) andtricks for sleeping comfortably upright.
Snacks
Two weeks before your trip, start keeping track of foods that make you feel lean and keep your digestion regular. Stick to these foods 24-48 hours before your flight.
On the flight, eat as cleanly as possible and avoid dried fruit, trail mix, and no-value starchy carbs the best you can. They are too calorie dense for when you are going to be sitting for a long time and can leave you feeling bloated. Also, avoid salty foods like chips or jerky. Long flights alone can cause you to retain water, so best not to add extra salt.
Consider bringing your own snacks like apples with nut butter in squeezable packets you can eat without the need for utensils.Also small bags of grain-free granolas you can pick at instead of chips.
Stretches
The key with any stretches is to move in and out of them rather than just hold a static stretch because your muscles are cold. Getting up and walking around for a few minutes before stretching will help.
Try a 'figure four hip stretch':put anankle across your opposite knee and simply pull your chest forward 4 counts and then release. Repeat 5-10 times to release your hips and lower back, then switch sides.
Or a 'modified camel pose':sit forward on the seat, place your hands behind you, fingertips facing forward. Keeping your chin down, inhale and push down into the seat as you pull your chest to the ceiling for 4 counts. Release and repeat 5-10 times to release your chest and neck.
Taking magnesium about an hour before sleeping time can be helpful (and help to keep you regular).
Put a bag under your feet to lift your knees to hip height, reducing back strain. Use the headrest flaps or a neck pillow to keep your neck in alignment. And definitely use a sleeping mask (or do what I do and wrap a sweatshirt or pashmina around your head to really create a great sleep bubble!)
The suitcase workout
Simply hold onto your raised (and locked) suitcase handle for balance and perform the following beginner moves three times:
Reverse lunges to strengthen the quads (15 reps on each leg)
Jumps out and in for a cardio burst (30-second intervals)
Calf raises to work the calf muscles (30 reps)
Narrow squats to tone and sculpt the booty and thighs (20 reps)
Leg lifts to burn out the glutes (20 reps on each leg)
Try avoid alcohol and caffeine on the flight and stick to water. Do your best to sleep as much as you can. If you're awake, get up and walk around a bit every hour or so. Long haul flights are hard on everyone.
The day before your flight, spend some time at the gym, walking or stretching in preparation for spending 24 hours in a sitting position. Make sure you're well-rested, too – denying yourself sleep in order to be exhausted on the plane can backfire.
Water. Though not a food, water is one of the best things you can drink, before, during and after a flight. It prevents dehydration, and therefore bloat, and helps to reduce jet lag. Try to drink around eight ounces for every hour you are in air, per Parade.
For a balanced meal, we want something containing: Protein: including a protein source such as chicken, fish, legumes, tofu, eggs, milk or yoghurt will help with managing appetite and keeping you satisfied on your flight.
From dehydration and muscle soreness to nausea and indigestion, the typical discomfort and pain can all be explained by unnatural conditions on long flights. If you've taken a long flight in a seat with limited recline recently, the discomfort of the experience is likely still painfully fresh.
You can reduce foot and leg swelling, and lower your risk of blood clots, by wearing compression stockings on a long flight. The stockings apply pressure to the lower legs. If you notice swelling in one leg that doesn't go away or starts within two weeks of a long flight, get a health care checkup right away.
This article has been updated with new information since its original publish date.
Ambien. Ambien—the most powerful option on this list—is available by prescription only and works as a sedative-hypnotic medication that slows your brain activity to make you feel very sleepy. ...
Spicy or peppery foods – these irritate the bladder lining and cause bad breath, as well as stomach discomfort. Coffee – it will irritates your bladder, make you jumpy and dehydrates you, which means you'll find yourself making lots of trips to the toilet.
People sometimes ask the doctor or nurse to prescribe diazepam, or similar drugs like lorazepam temazepam or clonazepam, for fear of flying or to help sleep during flights.
Before a flight, you should try to drink at least 1 litre of water. Especially if your flight is over 4 hours, you need to aim to keep drinking at least a cup of water each hour. Avoiding dehydration is your main goal.
To avoid this condition it's important to take regular breaks from sitting every few hours to walk around and stretch your legs. Avoid crossing your legs when you're sitting down as this can restrict blood flow. Lastly, hydration is key in combating these kinds of health problems.
Irrespective of where you sit, you can reduce your chances of infection by wearing a mask and turning on your air vent. Drinking alcohol reduces your immune system, and so does dehydration and a dry nose. Stay hydrated and use a nasal spray.
You can reduce foot and leg swelling, and lower your risk of blood clots, by wearing compression stockings on a long flight. The stockings apply pressure to the lower legs. If you notice swelling in one leg that doesn't go away or starts within two weeks of a long flight, get a health care checkup right away.
Introduction: My name is The Hon. Margery Christiansen, I am a bright, adorable, precious, inexpensive, gorgeous, comfortable, happy person who loves writing and wants to share my knowledge and understanding with you.
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