Whether for work or pleasure, flying is a stressor for the body, not only for jet lag, there are more effects that causes the body to travel by plane. Swelling of the legs, there is more risk of infection by air, fatigue, headache, dizziness, radiation exposure, dehydration … the processes of the organism are altered and, the feeding before the trip, becomes a key factor to be able to enjoy the flight and arrive in perfect conditions at your destination.
Vanessa Aguirre, nutritionist for Mama Campo and founder of Zúa Alimentación, recommends a series of guidelines to maintain digestive and body health during the flight. Take note of the foods you should avoid, and those that are most appropriate, to make your trip as pleasant as possible.
Avoid heavy and heavy meals
When we fly the digestive process is altered and can cause discomfort such as burning, reflux, heartburn, swelling, heaviness, nausea or constipation. It is advisable to opt for small amounts of food before the trip, only light but nutritious dishes such as salads or poke bowls, based on vegetables, cereals in grain and a small portion of quality protein such as chicken, turkey or quinoa.
The previous hours, and also during the flight, avoids greasy elaborations like fried, battered or fatty sausages, since they slow down the digestion process. Opt for steamed, marinated, pickled, simple dishes baked, seeds, nuts … these last are also rich in Omega 3 that has an anticoagulant effect, promote blood circulation and avoid those feelings of heaviness in the legs that can occur during the flight.
Video:Click on the image to know the foods that prevent fluid retention
Avoid flatulent foods
If you are going to be sitting for several hours you should avoid eating foods that favor the formation of gases such as legumes, cabbage, cauliflower, lettuce or broccoli before the flight. The cabin pressure and immobility influence the gas retained causing a sensation of swelling and abdominal discomfort. Carbonated drinks should also be avoided for the same reason, and because they favor dehydration and the appearance of cramps.
Forget about exciting drinks
Coffee, tea, and drinks with caffeine in general, make it difficult to rest during the flight, causing tachycardia and nervousness, anxiety and stress. Choose infusions or natural juices that, in addition to hydrating the body, can facilitate digestion and rest while traveling. Mint pennyroyal, chamomile, lime, green juices with ginger …
Avoid sugary desserts
The industrial bakery, or sweetened or sweetened desserts, will rapidly increase blood glucose levels, causing insulin spikes, and a rapid decline in it. These abrupt changes in blood glucose can cause mood swings, irritability, anxiety, nervousness or tiredness, something unappetizing during a plane trip that is already a stressful agent. Opt as desserts for natural yogurts, kefir, fruit or honey.
Say yes to vegetables
The intestinal transit is altered with changes in schedules, locations or routines. Spending hours sitting on the plane does not help either, so if you want to contribute to regulate your intestinal transit opt for the intake of fruits, vegetables (not flatulent), seeds and whole grains rich in fiber.
Magnesium-rich foods are your allies
Include in your diet before a flight (or during the trip) foods rich in magnesium, will facilitate your rest, avoiding muscle tension and stress. It is also a great ally to combat jet lag as it contributes to the proper functioning of the nervous system. You can find magnesium in sesame seeds, chia seeds, poppy seeds or nuts.
Hydration is important
Before and during the flight do not forget that hydration is essential. In the digestive process promotes intestinal transit and prevents acidity or reflux. In addition, the cabin environment is very dry and your body will need more hydration to achieve optimal functioning. It also decreases the risk of deep vein thrombosis and minimizes the effects of jet lag.
Water is the best source of hydration without a doubt but you can also get water from fruits and vegetables, infusions, juices or coconut water. Happy flight!