If your plane doesn’t have a special section like this, walking up and down the aisle is always an excellent option, though it is best to stay put if there are multiple beverage trolleys; you may not get very far and obstruct the service flow. The vicinity of bathrooms is also a good place to stretch, except for when the seatbelt sign is on (turbulence is no joke).
Lastly—and most importantly—be sure to avoid encroaching on the galley, our beloved workspace. Among flight attendants, we have a running joke: “Who’s going to lead galley yoga today?” It’s a fascinating phenomenon observing passengers attempting to handstand in the confines of the galley. As with every workspace, it has to be respected. By all means, come and say hi (we love a chat), though consider saving the downward dog for the yoga class when you land.
Stay hydrated and avoid salty foods
For us flight attendants, galleys are essentially kitchens away from home. Once the apron is stuffed in the bag and meal service is complete, we devour anything within arms’ reach with little hesitation. And that’s not always a good idea. Let me explain.
Our bodies experience extreme pressurization when we fly, especially during multiple flights a day. Imagine an accordion: Every time the plane is in the air, the sides are tightly pushed together, and once you land, they release. Now, picture that happening multiple times a day. In other words, we bloat and deflate constantly. What we consume also plays a significant role in this process.
According to Ro Huntriss, a consultant dietician and founder of Fertility Dietician UK, one thing that’s best avoided while flying is food high in sodium, as it causes bloating and dehydration. “Stay hydrated and opt for nutrient-dense snacks like nuts and fresh fruits to stabilize your energy levels,” Huntriss suggests. “Avoid salty, sugary foods and caffeine, which can cause dehydration and energy crashes.”
Unfortunately, airline catering often includes foods that are high in sodium to compensate for the lack of flavor. To counteract this, we need to drink much more water than we usually do on the ground, especially on flights longer than three hours. The Aerospace Medical Association suggests drinking about eight ounces of water every hour you’re in the air.
Fortify your immune system
As flight attendants, we face physical and mental stress, which weakens our immune systems. Every crew has that one attendant with a mini-pharmacy packed with vitamins that work wonders.
Ro advises a healthy, balanced diet for nutrients, supplemented as needed. Vitamin C boosts our immune system and energy levels—it’s found in fruits like berries and oranges or can be taken as a supplement). Vitamin D is also essential, especially given flight attendants’ frequent lack of sunlight exposure. Lastly, minerals like zinc and selenium can help fortify your immune health before and during travel.
While glamorous in appearance, the life of a flight attendant and frequent flier is filled with challenges that require strategic management of health and wellbeing. Yet, with the right approach—whether it’s sticking to a home-base time, indulging in moderate exercise, or wisely choosing nutrient-rich snacks—frequent fliers can navigate these hurdles. So, next time you’re wondering how to stay healthy while traveling, consider these insider tips from the folks who fly for a living.
Condé Nast Traveler does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
