5 Tips for Staying Healthy on Long Flights
If you’re a flight attendant, you know that long flights can be challenging, especially when it comes to maintaining your health. The confined space, irregular eating and sleeping patterns, and exposure to germs can all take a toll on your well-being. But with a little planning and some smart habits, it’s possible to stay healthy while you’re on the job. Here are 5 tips for staying healthy on long flights:
Tip #1: Stay hydrated
Staying hydrated during a long flight is essential for maintaining good health and comfort. Dehydration can cause a range of symptoms, including fatigue, headache, dizziness, and dry skin. It can also compromise your immune system and make you more susceptible to illness.
But why is it so important to stay hydrated on a plane? One reason is that the air inside an airplane is much drier than the air outside. The low humidity in the cabin can cause our bodies to lose moisture more quickly, which can lead to dehydration if we’re not careful.
So how can you stay hydrated during a long flight?
The most obvious way is to bring a water bottle with you and fill it up before boarding the plane. Avoid sugary drinks and alcohol, as they can actually contribute to dehydration.
It’s also a great idea to pack some healthy snacks that are high in water content, such as fruits and vegetables. These can help you stay hydrated and provide some nutrition as well.
Tip #1: Stay hydrated
Staying hydrated during a long flight is essential for maintaining good health and comfort. Dehydration can cause a range of symptoms, including fatigue, headache, dizziness, and dry skin. It can also compromise your immune system and make you more susceptible to illness.
But why is it so important to stay hydrated on a plane? One reason is that the air inside an airplane is much drier than the air outside. The low humidity in the cabin can cause our bodies to lose moisture more quickly, which can lead to dehydration if we’re not careful.
So how can you stay hydrated during a long flight?
The most obvious way is to bring a water bottle with you and fill it up before boarding the plane. Avoid sugary drinks and alcohol, as they can actually contribute to dehydration.
It’s also a great idea to pack some healthy snacks that are high in water content, such as fruits and vegetables. These can help you stay hydrated and provide some nutrition as well.
Tip #2: Avoid processed foods
Eating processed foods can have negative effects on your health, including an increased risk of inflammation and weight gain. Processed foods are often high in unhealthy ingredients, such as added sugars, salt, and artificial preservatives, which can contribute to a variety of health problems.
While it’s possible to buy healthy options at the airport or on the plane, the selection can be limited and prices can be high. It’s a good idea to plan ahead and pack your own healthy snacks to ensure that you have access to nutritious options during your travels.
Here are a few ideas for healthy options you might find at the airport or on the plane:
- Fresh fruit: Some airports and airplanes now offer fresh fruit as a snack option. This can be a great way to get some nutrients and hydration during your flight. Just be prepared to pay a premium for this convenience.
- Nuts & seeds: These snacks are high in protein and nutrients, and they’re easy to pack and eat on the go. But you need to be careful how much you eat. Nuts & seeds are healthy, but they are also high in calories! You might be able to find them at the airport or on the plane, but again, be prepared to pay a higher price for the convenience.
- Sandwiches and salads: A nice wrap can be portable, easy to eat at work and reduce your carbs. Some airports and airplanes now offer healthier options like sandwiches and salads. Just be sure to read the ingredients and avoid items that are high in processed meats, cheese, and dressing.
- Protein bars: Protein bars can be a convenient and portable snack that’s high in protein and nutrients. Just be sure to read the labels and choose brands that are made with whole, natural ingredients, and avoid those that are loaded with sugar and additives.
Remember, if you don’t have time in the morning to pack your own snacks or you forget to bring them, there are still options at the airport or on the plane. Just be aware that the selection may be limited and the prices may be higher than what you’d normally pay.
Tip #2: Avoid processed foods
Eating processed foods can have negative effects on your health, including an increased risk of inflammation and weight gain. Processed foods are often high in unhealthy ingredients, such as added sugars, salt, and artificial preservatives, which can contribute to a variety of health problems.
While it’s possible to buy healthy options at the airport or on the plane, the selection can be limited and prices can be high. It’s a good idea to plan ahead and pack your own healthy snacks to ensure that you have access to nutritious options during your travels.
Here are a few ideas for healthy options you might find at the airport or on the plane:
- Fresh fruit: Some airports and airplanes now offer fresh fruit as a snack option. This can be a great way to get some nutrients and hydration during your flight. Just be prepared to pay a premium for this convenience.
- Nuts & seeds: These snacks are high in protein and nutrients, and they’re easy to pack and eat on the go. But you need to be careful how much you eat. Nuts & seeds are healthy, but they are also high in calories! You might be able to find them at the airport or on the plane, but again, be prepared to pay a higher price for the convenience.
- Sandwiches and salads: A nice wrap can be portable, easy to eat at work and reduce your carbs. Some airports and airplanes now offer healthier options like sandwiches and salads. Just be sure to read the ingredients and avoid items that are high in processed meats, cheese, and dressing.
- Protein bars: Protein bars can be a convenient and portable snack that’s high in protein and nutrients. Just be sure to read the labels and choose brands that are made with whole, natural ingredients, and avoid those that are loaded with sugar and additives.
Remember, if you don’t have time in the morning to pack your own snacks or you forget to bring them, there are still options at the airport or on the plane. Just be aware that the selection may be limited and the prices may be higher than what you’d normally pay.
Tip #3: Get up and move around
Sitting for long periods of time can have negative effects on your health. One of the main risks associated with prolonged sitting is the increased risk of blood clots, also known as deep vein thrombosis (DVT). DVT occurs when a blood clot forms in a vein, usually in the leg, and can be life-threatening if it breaks free and travels to the lungs.
For flight attendants, who often spend long hours sitting in cramped conditions, the risk of DVT is even higher. In addition to the risk of blood clots, sitting for long periods of time can also lead to muscle stiffness and discomfort.
To avoid these risks, it’s important to get up and stretch or walk around the cabin every hour or two. This can help to keep the blood flowing and prevent stiffness. In addition to getting up and moving around, flight attendants can also do seated exercises, such as leg raises or arm stretches, to help keep their muscles active and flexible.
It’s also important for flight attendants to wear comfortable, supportive footwear to help prevent muscle fatigue.
Tip #3: Get up and move around
Sitting for long periods of time can have negative effects on your health. One of the main risks associated with prolonged sitting is the increased risk of blood clots, also known as deep vein thrombosis (DVT). DVT occurs when a blood clot forms in a vein, usually in the leg, and can be life-threatening if it breaks free and travels to the lungs.
For flight attendants, who often spend long hours sitting in cramped conditions, the risk of DVT is even higher. In addition to the risk of blood clots, sitting for long periods of time can also lead to muscle stiffness and discomfort.
To avoid these risks, it’s important to get up and stretch or walk around the cabin every hour or two. This can help to keep the blood flowing and prevent stiffness. In addition to getting up and moving around, flight attendants can also do seated exercises, such as leg raises or arm stretches, to help keep their muscles active and flexible.
It’s also important for flight attendants to wear comfortable, supportive footwear to help prevent muscle fatigue.
Tip #4: Protect your skin
As a flight attendant, it can be difficult to keep your skin healthy and hydrated during long flights. One of the main challenges is the drying effects of airplane air, which can strip the skin of its natural oils and leave it feeling dry and dehydrated.
To protect your skin during a long flight, it’s important to moisturize regularly. This can help to prevent dry, flaky skin and maintain a healthy, hydrated complexion. A travel-sized moisturizer is a convenient option for applying throughout the flight, and can be easily carried in your luggage or uniform pocket.
In addition to moisturizing, you can also use a facial mist to add moisture to the air and refresh your skin. A facial mist can be sprayed onto the skin or onto a cloth and then used to gently pat the skin, helping to hydrate and refresh it.
As mentioned in tip #1, It’s also important to stay hydrated by drinking plenty of water during the flight. This can help to flush toxins out of the body and keep your skin looking healthy and glowing.
Tip #5: Boost your immune system
Maintaining a strong immune system is crucial for flight attendants, who are often traveling and exposed to a variety of different environments and germs. A strong immune system can help to prevent illness and keep you feeling healthy and energized during long flights.
One option is to pack immune-boosting supplements, such as Vitamin C and Echinacea. These supplements can help to support your immune system and reduce the risk of illness.
In addition to supplements, it’s also important to eat immune-boosting foods during the flight. Foods such as citrus fruits, leafy greens, and nuts are all rich in nutrients that can help to support the immune system (see tip #2 above). You can also try incorporating probiotic-rich foods, such as yogurt and fermented vegetables, into your diet to help maintain a healthy balance of bacteria in the gut, which can also support immune function and will also help you keep hydrated.
It’s important to stay hydrated during the flight, as proper hydration is crucial for maintaining a healthy immune system. But avoid sugary drinks and alcohol, which can dehydrate the body.
Staying healthy on long flights can be a challenge, but it’s important to take care of your body to ensure that you feel your best while traveling. Here are five tips to help you stay healthy on long flights:
- Stay hydrated: Drinking plenty of water is crucial for maintaining overall health and wellness, especially during long flights.
- Avoid processed foods: Opt for healthier options, such as fruits, vegetables, and nuts, to help maintain a balanced diet.
- Get up and move around: Take breaks to stretch your legs and get your blood flowing to prevent stiffness and discomfort.
- Protect your skin: Keep your skin hydrated and moisturized to prevent dryness and irritation.
- Boost your immune system: Take immune-boosting supplements and eat immune-boosting foods to reduce the risk of illness.
Are You Ready to Become a Flight Attendant?
Are you wondering how to become a flight attendant?
Then check out our post: How To Become A Flight Attendant – The Ultimate Guide!
Or you can check out the post, How much do flight attendants make? Where we let you know what the job outlook is, calculate the first year’s pay and go through different ways you can increase your pay and give you an idea of what your benefits would be.