HOW TO STAY HEALTHY WHILE TRAVELING, ACCORDING TO FLIGHT ATTENDANTS

Most frequent fliers—especially flight attendants—are all too familiar with feeling bloated, sniffly, and fatigued after a long-haul flight. It comes at no surprise that traveling at 37,000 feet at 575 miles per hour inside a pressurized bullet filled with dozens of other people can take a toll on our bodies and immune system. To help you feel at-least semi-refreshed upon landing, here are tips and tricks on how to stay healthy while traveling, according to flight attendants (including yours truly).

Prioritize sleep on the plane

As a flight attendant, there’s nothing like watching passengers sleep through a 4 a.m. flight somewhere over the Atlantic as we sip on the 13th espresso of our shift in the desperate hopes of staying awake.

Nowadays, sleeping on a flight is no easy feat; small and uncomfortable seats–or a reclining passenger in front of you–can make it a herculean task. As a flight attendant of seven years, I have (enviously) observed the many creative ways passengers make themselves comfortable in order to get some shut-eye—some of which work better than others.

Find the neck pillow that’s best for you: I’ve seen dozens of different types of travel pillows used on flights, including wacky-shaped headpieces and cushioned crossbody straps that attach to your seat. If you didn’t order one of the more intricate designs in advance, one hack I think works well for head-bobbers is reversing the classic neck pillow sold at any Hudson News airport store so that it supports your chin rather than your cheek.

Meditate: Nowadays, with apps like Insight Timer, listening to a guided meditation on a plane has never been easier. It can ease passengers into a deep sleep or help them overcome their fear of flying.

Natural sleeping aids: Many passengers sleep well using melatonin and other natural sleeping aids. However, experts advise against using a more potent medication, especially if you plan on drinking a glass of alcohol or two; the results can be straight-up disastrous.

While getting a few solid hours of sleep on the plane is the best way to arrive refreshed, fliers should always be sure to make a game plan on their preferred method for adjusting to new time zones upon arrival.

There’s a golden rule among flight attendants: If you have social plans or activities you need to do at your destination, never sit down. It’s a guaranteed express ticket to snooze land. I’ve experienced this many times—arriving, sitting down, and waking up at 3 a.m. with my cravat half undone and uniform scattered around me.

There are different strategies to combat jet lag, depending on your personal tolerance and trip length. Maria, a seasoned flight attendant at a Middle Eastern carrier, swears by the clock rule: “If I’m in a destination for any less than 32 hours, I stick to home-base time. It sometimes means I’m up at unsociable hours or skip out on fun activities, but I prefer staying healthy and well-rested.”

Other flight attendants, including myself, go with the flow (in moderation), meaning: We eat when hungry, sleep when tired, and stay active when energy abounds. This system works well as your body slowly adjusts to the new time zone. Lastly, there is a school of thought that is aligned with the recent trend of “raw dogging” flights—forcing yourself to immediately adapt to the new time zone with no naps or snacks. Personally, this feels harsh on both mind and body. Fatigue is no joke; just because our body can do something doesn’t mean it should.

Pre-flight (and mid-flight) exercises

Exercising before—and even during—a long flight has a range of health benefits. Getting up to move while sitting for long periods of time can help promote better blood flow throughout the body and increase your heart rate, thus enhancing oxygenation and making you feel less sluggish. I’m personally a big proponent of pre-flight workouts, which help me arrive more relaxed and mentally prepared for the stressors of air travel. In my case, alongside regular workouts, I always sing and dance in the confines of my hotel room to boost my energy and bring my best self forward for the flight home.

“Sometimes when I am exhausted on a night flight, I will start tapping my entire body and jumping up and down; it really helps me stay awake,” says Joyce, who has been flying for a major airline for almost eight years. She adds, “Regular movement and at least 1.5 liters of water per flight does it for me.”

As a flight attendant, I always invite passengers to walk and stretch on the plane so they aren’t sitting for the entirety of the flight. However, some moments and places are more ideal than others. A few airlines offer informational videos on the inflight entertainment about where and how to stretch on the plane—including micro-movements you can complete without leaving your seat. With the growing emphasis on wellness in the travel space, some carriers are even creating dedicated relaxation spaces onboard their aircraft. One such airline is Qantas: It has announced plans to install “Wellbeing Zones” on its brand new A350 planes, which will soon operate one of the longest routes from Sydney to London and New York under Project Sunrise.

If your plane doesn’t have a special section like this, walking up and down the aisle is always an excellent option, though it is best to stay put if there are multiple beverage trolleys; you may not get very far and obstruct the service flow. The vicinity of bathrooms is also a good place to stretch, except for when the seatbelt sign is on (turbulence is no joke).

Lastly—and most importantly—be sure to avoid encroaching on the galley, our beloved workspace. Among flight attendants, we have a running joke: “Who’s going to lead galley yoga today?” It’s a fascinating phenomenon observing passengers attempting to handstand in the confines of the galley. As with every workspace, it has to be respected. By all means, come and say hi (we love a chat), though consider saving the downward dog for the yoga class when you land.

Stay hydrated and avoid salty foods

For us flight attendants, galleys are essentially kitchens away from home. Once the apron is stuffed in the bag and meal service is complete, we devour anything within arms’ reach with little hesitation. And that’s not always a good idea. Let me explain.

Our bodies experience extreme pressurization when we fly, especially during multiple flights a day. Imagine an accordion: Every time the plane is in the air, the sides are tightly pushed together, and once you land, they release. Now, picture that happening multiple times a day. In other words, we bloat and deflate constantly. What we consume also plays a significant role in this process.

According to Ro Huntriss, a consultant dietician and founder of Fertility Dietician UK, one thing that’s best avoided while flying is food high in sodium, as it causes bloating and dehydration. “Stay hydrated and opt for nutrient-dense snacks like nuts and fresh fruits to stabilize your energy levels,” Huntriss suggests. “Avoid salty, sugary foods and caffeine, which can cause dehydration and energy crashes.”

Unfortunately, airline catering often includes foods that are high in sodium to compensate for the lack of flavor. To counteract this, we need to drink much more water than we usually do on the ground, especially on flights longer than three hours. The Aerospace Medical Association suggests drinking about eight ounces of water every hour you’re in the air.

Fortify your immune system

As flight attendants, we face physical and mental stress, which weakens our immune systems. Every crew has that one attendant with a mini-pharmacy packed with vitamins that work wonders.

Ro advises a healthy, balanced diet for nutrients, supplemented as needed. Vitamin C boosts our immune system and energy levels—it’s found in fruits like berries and oranges or can be taken as a supplement). Vitamin D is also essential, especially given flight attendants’ frequent lack of sunlight exposure. Lastly, minerals like zinc and selenium can help fortify your immune health before and during travel.

While glamorous in appearance, the life of a flight attendant and frequent flier is filled with challenges that require strategic management of health and wellbeing. Yet, with the right approach—whether it’s sticking to a home-base time, indulging in moderate exercise, or wisely choosing nutrient-rich snacks—frequent fliers can navigate these hurdles. So, next time you’re wondering how to stay healthy while traveling, consider these insider tips from the folks who fly for a living.

Condé Nast Traveler does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.