How Do You Maintain A Healthy Routine During Long-haul Flights?

When it comes to long-haul flights, maintaining a healthy routine can seem like a challenge. From jet lag to limited movement, it’s easy to fall into unhealthy habits. But fear not, because in this article, we will explore tips and tricks to help you stay on track with your well-being. Whether it’s staying active, hydrating properly, or finding ways to relax, we’ve got you covered. So, sit back, relax, and get ready to learn how to maintain a healthy routine during those dreaded long-haul flights.

1. Stay hydrated

Long-haul flights can often leave you feeling dehydrated, so it’s essential to make sure you stay hydrated throughout the journey. Here are some tips to help you:

1.1 Drink plenty of water

Water is the best way to keep yourself hydrated during a long flight. Make sure to drink plenty of water before, during, and after the flight. Aim to drink at least 8 ounces of water every hour to combat the dry cabin air.

1.2 Avoid alcohol and caffeine

Alcohol and caffeine can dehydrate your body, so it’s best to avoid them during a long flight. These beverages can also disrupt your sleep schedule and leave you feeling even more tired. Opt for water, herbal tea, or fruit juices instead.

1.3 Use a hydrating facial mist

In addition to drinking water, you can also use a hydrating facial mist to keep your skin moisturized throughout the flight. Spritzing your face with a facial mist every few hours can help combat the dryness and keep your skin feeling refreshed.

2. Eat well

Maintaining a healthy diet during a long-haul flight is crucial to keep your energy levels up and avoid feeling sluggish. Here are some tips to help you eat well:

2.1 Bring your own healthy snacks

Instead of relying on in-flight meals or airport food, bring your own healthy snacks. Pack some fresh fruits, nuts, granola bars, or sandwiches to nibble on during the flight. This way, you can control what you eat and avoid indulging in unhealthy options.

2.2 Choose light and nutritious meals

If you opt for in-flight meals, choose options that are light and packed with nutrients. Look for meals that include lean proteins, vegetables, and whole grains. Avoid heavy and greasy foods as they can leave you feeling bloated and uncomfortable.

2.3 Avoid heavy and greasy foods

Heavy and greasy foods can be hard to digest during a long flight, leading to discomfort and indigestion. Avoid foods that are high in fat, as they can also make you feel sluggish. Instead, opt for lighter options that are easier on your digestive system.

2.4 Limit intake of salt and sugar

Excessive intake of salt and sugar can contribute to dehydration and bloating. Try to limit your intake of foods that are high in salt or added sugars. Opt for natural, whole foods instead, which are packed with essential nutrients and fiber.

3. Move frequently

Being seated for long periods during a flight can lead to muscle stiffness and circulation problems. It’s important to keep moving to improve blood flow and prevent discomfort. Here are some tips to help you move frequently:

3.1 Stretch and walk around the cabin

Take regular breaks to stretch your legs and walk around the cabin. Walking not only helps improve circulation but also stretches your muscles, keeping them from becoming stiff. Take advantage of the opportunity to visit the restroom or simply walk up and down the aisle to get your body moving.

3.2 Perform in-seat exercises

Even while seated, you can perform simple exercises to keep your body active. Rotate your ankles, flex and extend your feet, and stretch your arms and shoulders. These exercises help stimulate blood flow and prevent muscle stiffness.

3.3 Use compression socks

Compression socks are specially designed to promote blood circulation and prevent swelling in the legs and feet. Wearing compression socks during a long flight can help reduce the risk of deep vein thrombosis (DVT) and leg discomfort. Consider investing in a pair of compression socks for added comfort during your journey.

4. Rest and sleep

Getting enough rest and sleep during a long-haul flight is crucial to reduce jet lag and arrive feeling refreshed. Here are some tips to help you rest and sleep better:

4.1 Use earplugs and an eye mask

The cabin can be noisy and bright, making it difficult to fall asleep. Use earplugs to block out noise and an eye mask to create a dark environment for better sleep. These simple accessories can significantly improve your sleep quality during the flight.

4.2 Adjust your seat and support your neck

Make yourself as comfortable as possible by adjusting your seat to your liking. Use pillows or blankets to support your neck and maintain a neutral spine position. This will help prevent neck pain and ensure better sleep quality.

4.3 Follow a sleep routine

Establishing a pre-sleep routine can signal your body that it’s time to rest. Engage in relaxing activities such as reading a book, listening to calming music, or practicing deep breathing exercises. By creating a sleep routine, you can prepare your mind and body for a restful sleep during the flight.

5. Maintain personal hygiene

Maintaining good personal hygiene during a long-haul flight is essential for your comfort and well-being. Here are some tips to help you stay fresh:

5.1 Wash your hands regularly

The cabin environment can harbor various germs and bacteria. Make it a habit to wash your hands regularly with soap and water. Proper hand hygiene can help prevent the spread of illnesses and keep you healthy throughout the flight.

5.2 Use hand sanitizer

In addition to handwashing, it’s a good idea to carry a small bottle of hand sanitizer. Hand sanitizer can be used when soap and water are not readily available. Choose a sanitizer with at least 60% alcohol content for effective disinfection.

5.3 Bring essential toiletries

Pack essential toiletries such as toothbrush, toothpaste, and floss to maintain oral hygiene. Additionally, bring a travel-sized deodorant and face wipes to freshen up during the flight. These small items can go a long way in making you feel revitalized during a long journey.

6. Protect your skin

The dry cabin air and exposure to sunlight in-flight can take a toll on your skin. Protecting and nourishing your skin is important to keep it healthy and glowing. Here are some tips to help you protect your skin:

6.1 Moisturize your skin

Apply a good quality moisturizer to your face and body before and during the flight. Choose a moisturizer that suits your skin type and is specifically designed for travel or dry environments. Keeping your skin moisturized helps combat dryness and minimize skin discomfort.

6.2 Use a sunscreen

Protecting your skin from the harmful effects of the sun is crucial, even when you’re inside an aircraft. Apply a broad-spectrum sunscreen with at least SPF 30 to exposed areas of your skin, such as your face and hands. This will help prevent sunburn and potential long-term damage.

6.3 Avoid heavy makeup

Wearing heavy makeup during a long flight can clog your pores and cause skin irritation. Opt for a light and breathable makeup look or go makeup-free to allow your skin to breathe. It’s important to prioritize the health of your skin over appearance during a long journey.

7. Reduce screen time

Excessive screen time during a long-haul flight can strain your eyes and disrupt your sleep patterns. It’s important to take breaks from electronic devices and engage in other activities. Here are some tips to help you reduce screen time:

7.1 Take breaks from electronic devices

Give your eyes a break by taking regular breaks from electronic devices such as smartphones, tablets, or laptops. Use this time to stretch, read a book, or engage in conversation with fellow travelers. Allowing yourself some screen-free time during the flight can be refreshing for both your eyes and mind.

7.2 Engage in other activities

Instead of constantly scrolling through your phone or watching movies, engage in other activities to keep yourself mentally stimulated. Bring a book or magazine to read, listen to podcasts or music, or challenge yourself with puzzles or games. These activities can help pass the time and keep your mind occupied during the flight.

8. Stay comfortable

Comfort is key during a long-haul flight, and there are several ways to ensure you stay comfortable throughout the journey. Here are some tips to help you stay comfortable:

8.1 Wear loose and breathable clothing

Opt for loose-fitting and breathable clothing to allow for unrestricted movement and airflow. Choose fabrics such as cotton or linen that are comfortable and leave you feeling less constricted. Layers are also a good idea, as they allow you to adjust your clothing according to the temperature on the plane.

8.2 Bring a travel pillow and blanket

Carrying a travel pillow and blanket can significantly enhance your comfort during a long flight. A travel pillow provides support for your neck, while a blanket keeps you warm and cozy. These items can make a world of difference when it comes to getting some rest and feeling comfortable.

8.3 Adjust seat temperature and airflow

Take advantage of the seat controls to adjust the temperature and airflow around you. Finding the right balance will help keep you comfortable throughout the flight. If you feel too warm, use the air vent to increase airflow, or ask a flight attendant for assistance.

9. Stay mentally stimulated

Keeping your mind engaged and stimulated during a long-haul flight is important to prevent boredom and restlessness. Here are some tips to help you stay mentally stimulated:

9.1 Read books or magazines

Bring along a book or some magazines to read during the flight. Choose topics that interest you and provide a welcome escape into a different world. Reading not only passes the time but also keeps your mind active and entertained.

9.2 Listen to podcasts or music

Listening to podcasts or music is another great way to stay mentally stimulated during a long flight. Prepare a playlist of your favorite songs or download some educational podcasts before your journey. This audio entertainment can help pass the time and provide an enjoyable distraction.

9.3 Engage in puzzles or games

Challenge yourself by engaging in puzzles or playing games during the flight. Crossword puzzles, Sudoku, or even a deck of cards are great options to keep your mind active. These activities can be both entertaining and mentally stimulating, making the journey more engaging.

10. Prepare for arrival

As your long-haul flight comes to an end, it’s important to prepare yourself for arrival to ensure a smooth transition. Here are some tips to help you prepare for arrival:

10.1 Re-adjust your body clock

If you’re traveling to a new time zone, try to re-adjust your body clock during the flight. Change your watch to the local time at your destination and adjust your activities accordingly. This can help minimize jet lag and ease your transition into the new time zone.

10.2 Freshen up before landing

Before the plane lands, take the opportunity to freshen up. Brush your teeth, wash your face, and apply a fresh layer of moisturizer. Changing into clean clothes can also make you feel more refreshed and ready to embark on your next adventure.

By following these tips, you can maintain a healthy routine during long-haul flights and arrive at your destination feeling refreshed and rejuvenated. Remember to prioritize your well-being throughout the journey and make choices that support your physical and mental health. Bon voyage!