Prepare your stomach before take-off
Even before boarding, your diet plays an important role in avoiding illness during the flight.
Opt for light meals that aid digestion. A bowl of oats topped with fresh berries and chia seeds provides essential nutrients without weighing down the stomach. Oatmeal helps the body produce melatonin naturally, promoting restful sleep. Berries provide vitamin C, boosting your immune system.
Avoid heavy, greasy or spicy dishes, which slow digestion and increase the risk of nausea. For example, a hot curry or spicy sauce can irritate the stomach at altitude, where the pressure changes. Instead, opt for fruits such as bananas or apples, rich in potassium and magnesium. These minerals help regulate blood pressure and prevent cramps. A fresh vegetable juice in the morning boosts hydration and provides antioxidants.
Start this routine a week before your departure to fortify your immune system. This way, your body will be more resistant to the germs found in crowded airports.
Boost your immunity with fermented foods
Include fermented foods in your pre-flight diet to strengthen your intestinal microbiota. Sauerkraut, for example, boosts vitamin C and antioxidant levels during fermentation. Eat a small portion before and after your trip to combat jet lag and potential infections. This simple choice helps digest and absorb nutrients more efficiently at altitude. Apple cider vinegar, diluted in a glass of water at breakfast, acts as a powerful probiotic. It stimulates the body's natural defenses effortlessly.
For travelers sensitive to nausea, grated fresh ginger in herbal tea calms the stomach. Studies show that this root reduces the symptoms of motion sickness.
Avoid excessive sweets or fizzy drinks, which weaken immunity.
By opting for these natural options, you prepare your body for the stresses of flying, such as dry, recycled cabin air.
Optimal hydration: drink wisely before boarding
Hydration starts well before the flight to avoid getting sick in the air. Drink at least two liters of water the day before departure. This compensates for the dehydration caused by altitude, where cabin humidity drops to 10-20%. Add electrolytes with a pinch of salt or a dedicated sachet to retain fluids. A drink such as caffeine-free mint tea soothes nerves while hydrating.
Avoid alcohol and caffeine, which accelerate water loss and amplify headaches. If you travel with Chalair on our domestic routes, remember to take an empty reusable bottle with you, to be refilled after security checks.
Proper hydration keeps your skin and mucous membranes healthy, reducing the risk of irritation. For dry eyes, carry saline drops. These simple gestures turn your in-flight experience into a moment of well-being.
In-cabin food choices for a flight without digestive turbulence
During the flight, the right diet helps prevent discomfort. Take along alkaline snacks such as grilled nori leaves, rich in vitamin C and omega-3. They boost energy without weighing down the stomach. Instant miso soup, prepared with hot water supplied by the crew, restores intestinal probiotics. Add spirulina powder to a drink for a chlorophyll and protein boost. These light options counter altitude-induced acidity. For nausea, chew salted crackers or a banana. These neutral foods calm the stomach without overloading it.
Avoid heavy meals offered in flight if you feel sensitive. Eat slowly, in small quantities, to ensure smooth digestion. At Chalair, our short flights allow you to try out these tips without constraint. Include hydrating fruits such as apples to maintain balance. That way, you'll land refreshed and ready to go.
Drink regularly at altitude to counter dehydration
When flying, hydration is essential to avoid illness. Aim for 25 cl of water per hour of travel. Dry cabin air sucks out body moisture, causing fatigue and headaches. Top up with electrolyte drinks to replace lost minerals. Umeboshi plum tea, alkaline and mineralized, improves digestion and immunity.
Ask the crew for water, as they are always attentive to your comfort. Avoid sugary or alcoholic soft drinks, which aggravate dehydration. On long flights, alternate between water and diluted fruit juices. This maintains a stable level of hydration, preserving your concentration. Apply moisturizing cream to the skin and use a saline nasal spray. These simple habits protect your overall health at altitude.
Manage stress and sleep for a worry-free journey
Beyond diet and hydration, manage stress to avoid getting sick in flight. A brisk walk before boarding oxygenates the body. Practice meditation or deep breathing in the cabin. These techniques boost immunity weakened by anxiety.
Make sure you get a good night's sleep the night before, as less than six hours multiplies the risk of infection. Supplement with supplements such as vitamin D if necessary, but prioritize a rich diet.
Land in shape: post-flight tips
After landing, continue to eat lightly to recover. Drink plenty of fluids and eat fresh vegetables to rehydrate. A portion of sauerkraut will help rebalance the microbiota disturbed by the trip. Avoid excess to avoid prolonging discomfort. These practices will ensure your return in top form.