Long-Haul Flying Top Tips From a Yogis Perspective
Flying long distances can really put a strain on your body. The combination of high altitude, dehydration, lack of movement, disturbed or missed sleep and processed food are a part of the experience. After a 24-hour journey home from Sri Lanka, here’s how I managed the trip before, during and after traveling.
Preparation
Start preparing weeks in advance (or a shorter time for short-haul trips).
Start physically fit, eat well, reduce alcohol and caffeine and stay hydrated to support your immunity, heart health and mental resilience.
The Day Before You Fly
Eat wholesome, high protein unprocessed food and drink plenty of water.
Try and stay away from carbohydrates and pre-flight alcohol as this will spike your cortisol levels.
High protein food includes white meat, fish, dairy products, beans, lentils, nuts, and seeds.
I read an article in ‘Be Relax Spa’ called “Stress Aging Is Real”. It stated that 48 hours before a flight ‘start aggressive hydration…Drink half your body weight in ounces of water and add electrolytes.” That’s doable, I would need to drink just under a litre of water. This will reduce your post flight inflammation.
During The Flight
There are some dos and don’ts that will really help.
Pack antioxidant rich snacks – dark chocolate, nuts (especially pecans) and dried fruits.
Keep drinking water and avoid alcohol/caffeine.
Get as comfortable and enjoy the downtime.
Move frequently - rotate joints, walk the cabin, or do simple stretches to improve blood flow. Your body will know what it needs.
Do breathing exercises – there will be moments during your journey where you need to balance your nervous system and times to calm it. Balancing - think of triangle or alternate nostril breathing (an even 1-1 ratio in and out), for down regulating, extend your exhale so it’s longer than your inhale (1-2 ratio).
Journal, meditate, be arty, read your favourite book or repeat a mantra. I found mala beads really worked to reduce my anxiety and stress and pass the time.
Put your phone in airplane mode. There are great guided meditation aps that you can use in airplane mode to help you sleep.
Stop-Overs
Some airports like Doha offer pools, gyms, golf simulator and massage booths. Research ahead and pack what you need in your hand luggage.
Back Home
Sleep or not to sleep.
I always try and get back to my normal sleep routine. Allow a few days to settle your body.
This is great time to practice Yin Yoga or Restorative Yoga.
Gradually increase movement.
Drink plenty of water and avoid over-indulging in carbs and alcohol.
The Days After
Listen to your body and go slow.
Where ever you’re travelling listen to the needs of your body, travel safe and enjoy the experience.