6 health hacks for flying

Hopping on a plane isn’t everyone’s favourite part of the holiday, but with these 6 health hacks for flying it can certainly be a little more pleasurable.

Confined spaces, a lack of sleep, eating off your usual schedule, stuffy cabin air and altitude changes can wreak havoc on your skin, digestion and immunity… if you’re not smart about it. Want to know the insider tricks and tips? Read on…

1. Dehydration

Focusing on our water intake is absolutely essential for our health, but particularly important when travelling long-haul. Due to time differences, changes in schedule and being unable to bring water bottles through security, dehydration can sneak up on the best of us, which is why we need to be aiming to drink two litres of water per day. ‘Herbal teas count towards this, however caffeinated drinks, fruit juice and fizzy drinks do not,’ explains Liana Bonadio, technical nutritionist at natural health retailer NutriCentre. ‘Keeping hydrated is important for many processes in the body, for example, water is important for our brain to function well. When we are dehydrated we often get headaches and feel tired. Severe dehydration can lead to confusion and even hallucinations; definitely not what you want when flying!’ 

Up your water intake in the days before your flight and bring an empty bottle of water to the airport to fill up after security. Enjoy a travelling tipple? Alcohol dehydrates the body further – so avoid the drinks trolley if possible.

2. Irritated skin

The air conditioning on-board your flight can leave your skin feeling dry, patchy and irritated and your skin will soak up any moisturiser like a sponge. Take the time you have on your flight to give your skin some TLC and go for a thick, creamy texture with soothing properties to get back your healthy glow. Try Skin Balm by What Skin Needs, which is packed with essential oils to bring relief to your lacklustre complexion.
£13.99, whatskinneeds.co.uk

3. Craving something sweet

The last thing you want on a long haul flight is the feeling the need to gauge on sweets and chocolate the whole way. But if you don’t begin your travelling day healthily, it can become a vicious cycle. ‘As you eat, your blood sugar goes up and insulin is released. If you are eating refined sugar and carbs they will hit your bloodstream fast and cause an imbalance in blood sugar,’ explains Shona Wilkinson, nutritionist at NutriCentre. ‘Your body will release more insulin to deal with this rapid rise in blood sugar. Once dealt with, the blood sugar levels will drop, but because you’ve generated the release of so much insulin, the levels will drop too low and you will soon feel like snacking on a bar of chocolate. The more sweets you eat, the more you will crave them – it is a catch 22.’ 

To help curb sugar cravings, you can try taking Chromium – a mineral that helps balance insulin levels and keeps afternoon sugar pangs at bay. Our favourite is Nature’s Plus Chromium Picolinate.
£11.20, revital.co.uk.

4. Deep vein thrombosis

As summer approaches, a large number of people will be taking flights to far-flung destinations, potentially putting themselves at potential risk of developing deep vein thrombosis (DVT). Never heard of it? DVT occurs when blood flows too slowly through the veins and clots form. It’s caused by a lack of movement such as sitting in a cramped environment for too long which, let’s face it, is more than likely if you’re in Economy. 

’Get fitted for graduated compression hosiery before you fly: medical-grade compression socks, like the Unisex Sock from Activa Healthcare, can be purchased from pharmacists, who will measure legs to ensure the best fit and highest level of protection from DVT,’ says Activa Healthcare leg health expert, Kimby Osborne. ‘Wearing the graduated compression socks will help prevent blood clots from forming by applying a gentle graduated massaging effect from the ankle to the calf. This improves circulation by assisting the body’s own natural mechanism of returning blood back to the heart.’ Another easy way to avoid DVT and other circulation issues is to keep moving. Try and get up from your seat regularly to keep your blood flowing.

5. Low Immunity

Airports and aeroplanes are always crowded places with a dry atmosphere and recycled air, so they are full of germs, viruses and bacteria, which reproduce rapidly in the warmth. A healthy immune system is the best way to combat against germs and sickness, particularly on a long-haul flight. Try Quest Vitamins ImmuneBiotix, which contains seven immune-supporting nutrients that have been scientifically-proven to help boost your immunity and up your sense of wellbeing. 
£17.78, revital.co.uk

6. Bloating


Aeroplanes, especially on the longer international flights, are uncomfortable places for our digestive system due to the pressurised atmosphere when flying. Cruising altitudes cause dehydration in the digestive tract, which in turn causes bloating in-flight and afterwards, and sometimes, constipation. But there are things we can do! Dr Marilyn Glenville, author of The Natural Health Bible for Women explains certain foods to avoid before your flight to decrease your chance of feeling bloated. ‘You should try and avoid chewing gum, as this makes you swallow too much air, which gets trapped in your digestive system causing pressure, bloating and gas. Some spicy foods can stimulate the release of stomach acid, which can cause irritation, and others can ferment in the digestive system causing bloating. Too much salt can also cause you to retain water and you end up bloating.’