- Cosmic ionising radiation;
- Electromagnetic radiation (EMR) from the onboard avoinics;
- EMR from cell phones that haven't been switched off (or the thump when everyone switches their phones on after touch-down);
- Lower cabin pressure;
- Noise;
- Time-zone changes;
- Unnatural light/dark cycles;
- Sitting for hours on end;
- Airborne coughs and colds;
- Bad food,
Making sure you have a strategy and tools in place can make the difference at the other end. You want to be kicking ass as soon as possible after the flight.
Preparation
You should start to prepare yourself a few days in advance.
- Zinc - supplement for a week or so before the flight. Strengthens the immune system.
- [Edit Sept '15] Vitamins A, C, E. Use anti-oxidants before the trip to prepare the body for the oxidative stress of travel.
- [Edit Sept '15] Of course, eat well. Good quality protein (meat, fish, eggs) and veggies. Moderate carbs. Avoid party foods and too much alcohol.
- Sleep - make sure you are well rested before your trip, although this can be tricky as you tend to be a bit anxious/excited the night before.
- Choose your seat - either an aisle seat or one that is away from the sun. Don't sit over the wing exits, avoiding high EMF caused by electrical currents for the avionics.
- Magnesium - either as supplements, or as an Epsom Salts bath. Makes you calm and soothed.
- Chiropractor - go to see one before you leave. Get well adjusted before the trip.
- [Edit Sept '15] Trying adaptogenic herbs - a blend of Rhodiola Rosea, Withania (Ashwagandha) and Gotu Kola. These are supposed to be very supportive for the stress effects of travel including jet lag. The first time I tried it I found it made me feel a bit drowsy, probably as the ashwagandha jumped on my cortisol. After that, I have only felt positive. Also/alternatively take a Ginkgo, Ginseng, Brahmi complex plus activate B-vitamins.
- For time-zone changes, start timzone adaptation before leaving. We naturally sleep in 90 minute cycles, so if you're travelling east then try to go to bed 90 minutes earlier, get up 90 minutes earlier. If you're travelling west, bump things the other way. That way you're already starting to adjust to the new timezone before you travel.
Travelling
Now onto the day of travel itself.
- Water - good quality spring water. Drink lots and lots. Then some more.
- Butter - helps to manage blood sugar levels and is a good snack food if the on-board food is crappy.
- Nasal spray - sometimes your sinuses get dry and stuffy.
- Shower - if you're travelling business class and have a stop-over.
Managing radiation exposure
Radiation exposure is an issue, especially on long-haul flights. All international passengers from Australia are subjected to a full-body scan using millimeter radiation. A nice dose to start you off.
When you're in the air, you'll be receiving a higher-than-normal dose of cosmic radiation because you're high in the atmosphere. Managing radiation exposure is a big part of managing healthy and effective travel.
When you're in the air, you'll be receiving a higher-than-normal dose of cosmic radiation because you're high in the atmosphere. Managing radiation exposure is a big part of managing healthy and effective travel.
- Vitamin C - take vitamin C every 2-3 hours of the flight. Anti-oxidant.
- Vitamins A, C, E - every 12 hours. Anti-oxidants.
- Zinc - every 12 hours. Immune support.
- Anti-inflammatories - fish oil (high DHA), curcumin (Tumeric) capsules.
- CoQ10 - again, supports the anti-oxidant cycle.
Electromagnetic radiation
EMF increases your oxidative stress and planes are pretty bad because the metal tubes keeps EMF bouncing around the inside, you've got a lot of people in a small space, and planes have a lot of heavy duty electrical systems.
- Anti-static strap - earth yourself to the aircraft plane using an anti-static strap connected to the metal of your chair.
- Or touch your bare foot against the metal foot rest.
- Avoid wifi if offered on the plane.
- Water and anti-oxidant support.
Sleep
- Get as much sleep as you can. I don't got for 'timing', I just prefer to rest as much as possible.
- Change your watch as soon as you get on the plane.
- Use ear plugs and eye shades.
- Noise is a major factor in making long-distance travel so tiring. Ear plugs or noise-cancelling headphones are very useful.
- Use a neck support.
Exercise
- Do air-squats when you go to the bathroom.
- Get up and walk around (if you're drinking enough water, you'll need to!)
- Recline your seat to minimise the 'pooling' of blood in your feet.
Food
- I've tried the gluten-free offerings and they're pretty awful. I now just don't eat any glutened item on the plate.
- Dark chocolate - a good snack food. 85% dark to minimse sugar.
- Butter. Take on slab of good quality butter with you, in a zip-lock bag. Eat hunks of it, put it on your dinner etc.
- Meat or fish.
- Vegetables - especially green leafy veggies.
- Booze - yeah, they say to avoid it but I like a glass of wine. Don't go crazy.
- Avoid coffee - you don't need the caffeine buzz and it's probably crap quality anyway.
- Avoid sugar - increases oxidative stress and lethargy.
On arrival
- Continue to drink lots of water.
- Get some sunlight during daylight hours.
- Go for a walk or get some exercise and fresh air.
- Eat a decent evening meal - good meat and/or fish (surf and turf?), veggies, some carbs. Don't overdo it on the booze, maybe just a glass of wine.
- Melatonin spray for the first 2 or 3 nights to help over-come jet-lag.
- Take a good quality multi-vitamin.
- Sleep in a dark, cool room. [Edit Sept '15] Try taping black gaffer tape over standby lights e.g. on the TV in the room. Use ear-plugs.
- If you eat anything dodgy, take some charcoal.
- [Edit Sept '15] Grounding can be very beneficial. Try walking barefoot outdoors.
- [Edit Sept '15] Some beneficial herbal mental support, such as Ginkgo, Ginseng, Brahmi and adaptognic herbs like Ashwagandha, Rhodiola as a systemic tonic to help support the system after the stress of travel and timezone changes.
- [Edit Sept '15] Neuro-supportive amino acids, such as Choline, L-Thianine, Creatine. I may try some L-Tryptophan at night-time.
- [Edit Sept '15] Acetyl-L-Carnitine is effective in supporting brain energy, so may include this in the mix.
Other reading
Hat-tip to these other writers on health tips for flying:
- Listen to this podcast - Dave Asprey, Jack Kruse.
- Ben Greenfield has a bunch of tips, also here.
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