So that a flight – especially a long one – does not turn into a painful quest with back pain, nausea and weakness, it is worth remembering a few simple rules.
Exercise
Sleep a little less than usual the night before the flight and be sure to do a couple of asanas or exercises for different parts of the body in the morning to feel more awake.
Eat well before your flight.
Carbohydrate-rich foods like spaghetti, whole-grain bread, and oatmeal will minimize or even prevent jetlag (by producing insulin). To avoid surprises, forget about fast food.
But don’t overeat.
Food is harder to digest in the air. So it is better to have a hearty lunch before the flight, and on the plane limit yourself to light snacks. If it’s a long flight, order a special menu – vegetarian, kosher or gluten-free. Remember that warm food is more digestible.
Grab a light snack.
Put protein-rich snacks in your backpack: almonds, peanut butter crackers, yogurt, cheese and protein bars.
Drink more water
Flights are very dehydrating, so drink regularly and as much as you can, not just when you’re thirsty.
Give up coffee.
Caffeine contributes to even more dehydration and, consequently, irritability. If caffeine-free green tea is on the menu, order it.
Watch out for alcohol.
If you don’t want to experience severe jetlag in all its colors, give up alcohol or drink very little. By the way, alcoholic beverages are just as dehydrating as coffee.
Wear loose fitting clothes.
Simply wear pajama-like clothes that are as loose and comfortable as possible. T-shirt, sweater, jeans, leggings and be sure to wear socks to keep your feet warm.
Dress in layers, like a cabbage.
The temperature on a long flight can change. So take a sweater that you can easily take off if it’s too hot and put it back on if you suddenly get cold.
Take a wide scarf.
You can use it as an accessory, a blanket, and you can also tie it around your waist to hold it in place.
Take care of your neck and spine
A pillow for your neck will save you: the right position of your head during sleep will help avoid headaches, lethargy and irritability. Don’t forget about your spine either – put a blanket or sweater under your lower back.
Listen to white noise
Get earplugs or headphones to drown out annoying noises. Download yourself some light ambient, rain or city street noise in advance.
Use an eye mask.
By limiting the light to your eyes, you can cheat your body a little – this way the jetlag will be much easier to endure.
Do sitting exercises.
Allow three to four minutes every hour for simple exercises: stretch your shoulders, wiggle your hands and feet. This will prevent congestion, pain, and blood clotting.
Choose a window seat near the airplane wing
You’ll feel less turbulence if you sit near a fender and even if you sit near a window, you won’t be bothered by neighbors who occasionally need to step away.
