Long-haul flights can leave travelers feeling fatigued and bloated, a phenomenon that medical experts are now addressing with practical insights. According to Dr. Asimah Hanif, a general practitioner with the NHS, and Dr. Mark Austin, a gastroenterology specialist at Nuffield Health, several factors contribute to this discomfort during air travel.
Travelers often disrupt their usual routines while flying, which can take a toll on their bodies. “When we are out of our usual routines on a flight, it disrupts what our bodies are used to,” explains Dr. Hanif. Eating meals at unusual times and consuming unfamiliar foods can hinder digestion, leading to feelings of lethargy. For instance, breakfast served on flights may not align with a passenger’s typical eating schedule, further compounding the issue.
Dr. Austin echoes this sentiment, noting that flying at odd hours can trigger stress hormones that affect hunger and lead to bloating. Inadequate rest is another significant factor, as many passengers struggle to achieve quality sleep on planes, impacting their overall well-being.
Environmental Factors and Dehydration
The environment inside an aircraft also plays a crucial role in how passengers feel. “When you’re flying at altitude, the air cabin pressure changes, and lower oxygen levels can affect digestion and energy levels,” states Dr. Hanif. Additionally, the dry cabin air often leads to dehydration and dry skin, contributing to fatigue.
Alcohol consumption during flights can exacerbate these issues. Dr. Austin cautions that alcohol’s dehydrating effects are magnified at altitude, which can lead to sleep disturbances and increase the risk of conditions such as acid reflux. Furthermore, high-calorie airline meals, often laden with salt and carbohydrates, can lead to water retention and sluggishness.
Caffeine, while popular for combating fatigue, can also complicate matters. “If you are traveling across time zones, caffeine can confuse your body clock and prolong the effects of jet lag,” advises Dr. Austin.
Tips for a More Comfortable Flight
To mitigate the negative effects of air travel, experts recommend several strategies. Avoiding stimulants such as alcohol and caffeine before and during the flight may help maintain energy levels and reduce discomfort. Instead of heavy meals, opting for lighter options rich in protein and vegetables can aid digestion.
Dr. Austin suggests snacking rather than consuming large meals, recommending fruits, nuts, and seeds as ideal in-flight snacks. Staying hydrated is crucial, with Dr. Austin advising travelers to drink a glass of water every hour to combat the low humidity in airplane cabins.
Movement is also essential. Passengers should aim to stretch their legs and walk around the cabin every two to three hours. This activity can help alleviate bloating and promote better digestion.
By understanding the factors that contribute to fatigue and taking proactive steps, travelers can enhance their experience on long-haul flights. With proper preparation, the discomfort of air travel may become a thing of the past.
