Expert Tips: Your Ticket to a Fatigue-Free Flight

28 June 2012

Whether it’s a short-haul flight to Spain or a long-haul leg to Singapore, the worst feeling on a plane (aside from turbulence of course) is tiredness, exhaustion or anxiety. As the saying goes, ‘you are what you eat’, and there’s no exception when it comes to flying.

Your diet and, especially, the food you choose to eat before and during your flight can really help to lift your spirits when travelling by plane. Here are top five tips from Heathrow Terminal5’s Operations Director, Susan Goldsmith, on some of the things you should do to avoid discomfort and to boost your energy levels before jumping onboard for take-off.

1: ALWAYS STAY HYDRATED
Aim to drink at least 200ml’s of water for every hour you’re in the air. It’s best to stick to still rather than sparkling water, which can leave you feeling bloated. Avoid alcohol and caffeine – both are diuretics and will encourage the body to lose water.

2: EAT TO STAY AWAKE
If you want to remain alert and ready to work then chose a meal at the airport that is rich in tyrosine, an amino acid found in protein-rich foods, such as turkey, eggs, nuts and dairy products. Try places such as Cafe Rouge or Prêt A Manger, for something like a cheese omelette, or smoked salmon and scrambled eggs, followed by a yogurt and almonds.

3: EAT TO HELP YOU SLEEP...
If you want to sleep, choose foods that will encourage the brain to make serotonin. Serotonin transmits messages from the brain around the body to promote feelings of relaxation and calmness, making you feel sleepy. To boost the production of serotonin, you need to eat a carbohydrate-rich meal that includes a small amount of protein. A bowl of pasta with chicken or prawns, or a risotto, would fit the bill perfectly.

4: EAT TO AVOID INDIGESTION
Minimise the risk of indigestion caused by pressure changes associated with flying by avoiding large, heavy meals, and sticking to small, regular snacks. Choose one of the lighter menu choices and save some of the items from your in-flight meal to eat later. High-fat meals, spicy food and ingredients, such as onions, sweet corn, cabbage, cauliflower and beans, cause gas, and will increase the risk of indigestion – give these a wide berth. A good idea is to order a special low-fat menu. Check out your airline’s website to see how to do this in advance.

5: WHEN TRAVELING WITH CHILDREN, BE ORGANISED
Providing a selection of healthy snacks makes travelling with children much easier. You can take your baby’s food and drink with you through security. Just make sure it is sufficient for your flight only, and be prepared to open the containers and taste the contents if asked. Or you can buy ready-to-drink formula and baby food at Boots at the airport. To avoid crankiness, try to stick to normal meal patterns.