Stay fit on a long-haul flight – with the right nutrition it's possible!

Are you already planning your next big adventure on the other side of the world, or are you traveling a lot for business? To ensure you're at your best when you arrive and can hit the ground running, one thing is essential for your trip: a comfortable flight. Learn how important proper nutrition on board is and what you can do to help.

1. Staying fit on a long-haul flight: What you should keep in mind!

You've probably had plenty of experience with long-haul flights. You prepare for your trip, pack everything you need, and even research the most popular sights. The anticipation is high, and your curiosity grows with every mile you get closer to your destination. But it's especially important to prepare well on long-haul flights. You'll be in the plane for several hours, usually in a seated position. Another phenomenon that occurs when crossing multiple time zones is jet lag .

This phenomenon describes the condition when your natural sleep-wake rhythm is disrupted due to crossing multiple time zones, thereby throwing your body clock out of sync. Typical consequences include:

• reduced performance

• extreme tiredness or alertness at absolutely the wrong time

• slight mood swings

• irritated digestive tract

To ensure your travel is as comfortable as possible and at least alleviate jet lag, a good diet before and during the flight is essential. It provides you with sufficient nutrients and is gentle on your gastrointestinal tract.

Why is this so important? Due to the lack of movement on the plane and the changing air pressure, some foods that you normally tolerate well may not agree with you. Your digestive tract is simply a bit more sensitive above the clouds. However, if you pay attention to your diet, you'll arrive at your destination in top shape, ready to start your adventure right away and face all the challenges!

You can find more tips for fighting jet lag in our magazine here.

2. Which foods you should avoid before starting your trip

It's also important to eat healthily before your trip. Your body is exposed to different conditions on a plane. The following overview will help you prepare:

1. Vegetables

Fresh vegetables contain many vitamins, minerals, and trace elements . Therefore, you should never avoid them in your diet—even in everyday life. However, before a flight, it's a good idea to exclude vegetables like broccoli, beans, cauliflower, and red cabbage. These can produce gas in your digestive tract, causing bloating, which is uncomfortable on a plane, especially if you're sitting for an extended period.
Instead, choose vegetables that are easier to digest, such as tomatoes, cucumbers, peppers, or corn.

2. Fatty foods

You've probably experienced this before: fatty food sits heavily in your stomach for quite some time. This becomes especially problematic if you don't get much exercise afterward and spend a lot of time sitting. Therefore, avoid fast food and other fatty foods shortly before your flight. If you absolutely have to eat something at the airport, opt for more easily digestible foods. Protein-rich foods, a fresh smoothie, or a light whole-grain sandwich are ideal options.

3. Garlic and onions

Especially as fall and winter approach, these naturally antibacterial foods are a great way to protect yourself from germs, as they strengthen your immune system. However, large quantities of them shouldn't be on your menu shortly before a flight. This is because garlic and onions take time to fully digest. They also have a strong odor and could be unpleasant for other passengers, especially in the confined space on a plane. For a fuller flavor, try using other dried or fresh herbs like parsley, coriander, basil, thyme, rosemary, and herb salt.

4. Dairy products

Milk tolerance varies greatly from person to person. This is due to the activity of your digestive enzyme, lactase. Since the changing conditions above the clouds make your gastrointestinal tract more sensitive than on the ground, you should avoid dairy products directly before your flight. Instead, look forward to a hot cappuccino at your arrival!

However, make sure you avoid consuming caffeine five hours before bedtime when you arrive at your destination in the evening to help you sleep better. You can read everything you need to know about caffeine here.

Take-Home Message #1: Above the clouds, your body is exposed to different conditions than on Earth. This is especially true for your digestive tract. Therefore, choose easily digestible foods before and during the flight and avoid foods that are difficult to digest.

3. The right food during the flight

Depending on the length of your flight, airlines may or may not offer onboard meals. You can choose from a wide range of meals and small snacks. The selection of drinks is also extensive, and you'll want a little of everything. But here, too, the rule is: pay attention to your digestion. With a few tips, you can travel at altitude with a good gut feeling.

1. Drink, drink, drink!

Make sure you drink plenty of water during the flight. The air in airplanes is usually dry, which further dehydrates your body. Therefore, drinking enough water is essential. Aim for one glass of still mineral water per hour. Avoid heavily sweetened drinks, as their high sugar content will make you sluggish. If you have the option, you can dilute juices with mineral water.

2. No alcohol

Some airlines now also offer a generous selection of alcoholic beverages. Perhaps a glass of Prosecco or wine is simply a must to start your vacation. However, alcohol dehydrates your body, which it needs to maintain all its vital functions. Furthermore, at altitude, it can be even more detrimental to you than you might be used to. If you do decide to have a glass, always make sure you drink plenty of water. It's best to save the Prosecco for when you start your trip at your destination.

3. Carbonated drinks

Not everyone is a fan of carbonated drinks, but they are also popular. When you drink them, you swallow a lot of air, which unfortunately promotes gas formation in your gastrointestinal tract. This can lead to stomach cramps, making your trip uncomfortable. If they also contain a lot of sugar, it can aggravate the discomfort. However, if you absolutely cannot do without carbonated drinks, opt for a mild sparkling water. You can dilute it with still water to avoid sugar in your drink.

4. Carbohydrate-rich foods

Carbohydrates are sugars that are broken down into individual building blocks in your body. The hormone insulin plays an essential role in this process. After you consume carbohydrates, they are broken down into their smallest building blocks (glucose). This causes your blood sugar level to rise sharply because there is a lot of sugar in your bloodstream. To balance this level, the hormone insulin is released. This promotes the absorption of glucose into your body's cells, which brings your blood sugar level back to normal.

Extremely high carbohydrate intake poses a problem, as it releases a lot of insulin. This, in turn, can lead to sudden hypoglycemia and a dramatic spike in blood sugar levels. The result is extreme fatigue. You might experience this if you've consumed large amounts of high-sugar foods. Afterward, you just want to lie down.
This will disrupt your natural sleep rhythm even more than jet lag already does. Therefore, avoid sugary snacks on board and choose protein-rich meals whenever possible.

5. Salty snacks

Some studies actually show that taste buds react differently to stimuli at altitude. You'll crave salty snacks more. But you should avoid them, as they further dehydrate your body. Since the air in the cabin is very dry, you should make sure you stay hydrated. Therefore, opt for small amounts of unsalted nuts, vegetables as a snack, and fruit. However, choose fruit with a lower sugar content.

6. Coffee or tea?

The drinks trolley arrives at your seat quite early, and you might even smell the coffee from across the aisle. However, you should avoid large quantities of drinks containing caffeine or theine during the flight. These substances also dehydrate your body and can potentially disrupt your sleep-wake cycle. Instead, try peppermint, chamomile, or fruit tea. These can also have a beneficial effect on your gastrointestinal tract.

Take-Home Message #2: You should also maintain a healthy diet on the flight to ensure a comfortable journey. It's important to keep your body hydrated regularly!

4. Healthy packed lunches: 6 tips for on the go

1. Unsalted nuts

They provide you with energy in the form of healthy fats, don't dehydrate you, and taste exceptionally good. Since they contain little to no sugar, your blood sugar level won't spike, and you won't have to deal with subsequent fatigue.

2. Fresh fruits and vegetables

Make sure to include the easily digestible vegetables mentioned above and choose fruits with a low sugar content. These are a great option for a snack between meals.

3. Homemade sandwich

If you're feeling a bit peckish, homemade sandwiches are a great option. Choose whole-grain bread, as it keeps you fuller longer and is rich in complex carbohydrates. This also helps maintain a steady blood sugar level and prevents excessive fatigue. Add a protein-rich topping like lean sausage or a boiled egg. Protein also helps keep your post-meal fatigue at bay. For freshness, as well as vitamins and minerals, add tomatoes and lettuce. Tastes delicious and is healthy!

4. Refreshing drink

You can carry up to 100 ml of water in a sealed, transparent bottle in your hand luggage. If you'd like to bring your own homemade refreshing drink on board, mineral water with ginger, lemon, and cucumber is a great option. It hydrates you and provides a refreshing taste.

5. Dark chocolate

If you absolutely can't resist a sweet snack, dark chocolate is a great option. It contains a lot of cocoa and therefore magnesium, which is beneficial for your nervous system. Just limit yourself to a few pieces.
More information about magnesium and its effects on the central nervous system can be found here.

6. Fasting

Sometimes less is more. Your body is a complex organism equipped with many emergency systems. Sometimes it's perfectly fine, even beneficial, to avoid a lot of food. You don't always have to eat when you're hungry. Your gastrointestinal tract will thank you if you give it a break for a few hours. Avoid processed foods and snacks high in sugar and fat, and take a short fast. This way, you can look forward to the culinary rarities at your destination even more!

Take-Home Message #3: If you don't want to eat the in-flight menu, there are plenty of healthy alternatives you can take with you on the plane. A fasting break is also recommended and will relieve your gastrointestinal tract.

5. Which hacks will continue to guarantee you a relaxed flight

1. Comfortable clothing

This promotes blood circulation to your organs and allows you to move more freely. Your abdominal area isn't constricted, allowing you to make yourself comfortable in your airplane seat.

2. Moisturizer

As mentioned, the air on airplanes is usually very dry. Therefore, apply a light moisturizer to your face before the flight. You can use hand cream on the plane to ensure your hands also get the care they need. Just remember to always keep the maximum amount of hand luggage (100 ml) in your hand luggage!

3. Movement

Try to get regular exercise on long-haul flights. Large airplanes have plenty of aisles where you can take a short walk. This will keep your circulation going.

4. The right entertainment

The flight will pass more quickly if you provide the right entertainment. Download your favorite music, listen to an interesting podcast, or try a thrilling book. Maybe even browse through a travel guide to increase your anticipation of your vacation.

5. Avoid jet lag: Tips from our mindset coach Patrick Thiele!

TALKING BRAINS - The Art of Mental Performance:

Episode 53 | Jet Lag Hacks: Get More Out of Your Trip - Patrick Thiele