How to health hack air travel: avoid jet-lag and more

Digestive system

Whilst we love going on holidays, generally, our digestive systems do not. They prefer to be creatures of habits, flying and travel disrupt their routine in a number of ways. Sitting for long periods is the first thing it doesn’t like, that along with the change in air pressure which has a negative effect on your metabolism and can lead to sluggish bowels and constipation. The change in air pressure also can expand the gas in your digestive system by up to 30% causing bloating and gas.

How to ‘Health Hack’ it; 

• If there are foods that you know make you gassier such as beans, pulses, dairy or gluten grains avoid 24hrs before you fly.
• Avoid plane food on short haul take your own snacks include high fibre foods such as pears or apple paired with some nuts­.
• Long haul flights consider fasting (see below).
• Eat papaya with your meals when you land it contains soluble fibre for motility and enzymes to help digestion
• Hydrate (see below)

Dry Skin

The air in the aircraft cabin is at very low humidity, it can drop to as low as two per cent. The human body is happiest at a humidity of 30 ‐64%, so the natural moisture in your skin as well as your body a whole, quickly evaporates over time. It is important to stay hydrated before, during and after the flight. 

How to ‘Health Hack’ it;

• Drink LOTS of water, if you ask the cabin crew for a whole bottle (rather than little plastic cups) they usually give it to you.
• Rehydrate with electrolytes, vitamins, minerals and antioxidants to give you skin a glow. Easily done with VITL Greens handy portable sachets!
• Avoid alcohol, before and during the flight, it is also dehydrating.
• Oils are the best way to hydrate your skin from inside and out. Topically, coconut oil (virgin, organic) is an easy natural cure‐all, to hydrate and protect your skin against the dry air. Omega 3s internally support give hydrated, glowing skin. That is one of the reasons we have krill oil omega 3 in our VITL nutrition pack.

Swollen legs

Sitting still for long periods in cramped conditions, dehydration and low cabin pressure all contribute to poor circulation, according to the American Heart Association. Poor circulation in its extreme form can lead to DVTs, but many of us suffer from swollen legs and hands. 

How to ‘Health Hack’ it; ­

• Omega 3 and turmeric are both anticoagulants, aiding circulation and reducing the risk of blood clots.
• CoQ10 may be protective against cardiovascular disease.
• Make sure you keep moving, get up every hour and move around the cabin
• Compression socks can help circulation.

Jet lag

Sleep disruption caused by jet‐lag is a common experience for most passengers, even frequent flyers. It is considered primarily due to disruptions in the body’s circadian rhythms as we move through time zones. Shifting the body’s circadian rhythm quickly is the key to preventing sleepless nights and hazy days. Top tip! Try not to work out what time you would be on, this will help you take natural cues from your environment. 

How to ‘Health Hack’ it;

• If you cannot sleep on board, you may want to build up “sleep credits” prior to departure. Essentially, if you normally sleep eight hours, by getting slightly more than this in the days before you fly you will be “in credit”.
• Your circadian rhythm is governed by light and dark but also by food and meal times. You can use fasting (a method developed by the USA military) to reset body clock and reduce jet lag. On the day of travel fast for a total of 16‐24hrs just having fluids (water), this avoids the excessively salty plane food too!
• When you arrive at your destination, have your meals at the normal local time and go to bed at the normal local time. Caution, if you experience low blood sugar, dizziness, faintness, extreme hunger or nausea, stop the fasting. It is important to note that when fasting, hunger isn’t exponential, it generally comes in waves around our natural meal times and then passes.
• When you arrive at your destination supplements that include, B Vitamins can help maintain energy levels and magnesium helps sleep, so don’t forget to pack your VITL Green’s and Nutrition Pack strips. 
• Lastly, try eating cherries before bed they contain natural levels of your sleep hormone melatonin.

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