Diet Tips to Keep Hydrated and Healthy when Flying and Combating Jet Lag

Busy work schedules increasingly involve international travel. Combined with frequent flying to sunnier shores to relax and unwind means time zone changes, trouble sleeping and throws our eating pattern out of balance. Here are a few of Gabriela’s top tips to support your body while travelling and to combat jet lag:

Avoid Heavy Meals Before You Go

Keep it light, fresh and full of vitamins and minerals. Enjoy a large, colourful, mixed salad with some good quality protein such as chicken, eggs, salmon or beans. By keeping meals small it will help you sleep as you won’t feel full and bloated.

Stay Hydrated by Drinking Adequate Water

With all the regulations around water bottles it is wise to carry an empty one with you that can be filled up with filtered water on board. Make sure you drink at least 2 litres while you fly. Avoid alcohol and caffeine as they contribute to dehydration.

Take Healthy Snacks with You

Carry some fresh fruit, nuts, seeds and wholegrain crackers like oatcakes. Healthy snacks are much better for you than aeroplane meals!

Nuts, seeds and avocados are rich in vitamin E which is an antioxidant that can contribute to glowing skin and wholegrains contain important B vitamins to support energy levels.


Aeroplanes are well known for drying your skin out which is not ideal just before you’re about to hit the beach. Carry moisturiser with you that contains natural oils such as coconut or almond oil and apply it liberally.

Timings Are Important

When you eat is as important as what you eat when trying to beat the jet lag. Change your watch as soon as you arrive to settle in to the daily routine of your destination. Initially, while your body adjusts, try not to eat foods you wouldn’t eat at home. Try to resist drinking caffeinated drinks as they can interfere with blood sugar levels and stimulate the adrenal glands which can also put the body clock out of kilter.

Consume Melatonin and Tryptophan Rich Foods

These two amino acids found in milk, yoghurt, almonds are slowly digested and helpful for a good night’s sleep and muscle repair.

Support Your Adrenal Glands

Stress, travel and irregular eating patterns can put pressure on the adrenal glands, leading to hormonal imbalance, mood irregularities and sleep disturbances. Choose foods high in magnesium – to support adrenals and promote relaxation and calm – such as almonds, lentils and leafy greens.

Consider a Supplement

Take antioxidant support to balance the effects of radiation on the plane and a liver support on arrival to minimise bloating and water retention. GPnutrition have a brilliant supplement launching soon suitable for frequent flyers in portable, easy to carry sachets. Stay tuned to Gabriela’s social channels and the GPnutrition website for updates.

And Don’t Forget to MOVE

Walk around, get up and move and stretch your legs and muscles as much as possible, especially on long haul flights. It’s important to get the blood circulating and is well known that moving around can lower the risk of deep vein thrombosis.

Gabriela and team

For more GPnutrition news and features, why not  visit our website or connect with us on Instagram,  Facebook,  Twitter and LinkedIn.

About The Author

Family Nutritional Therapist

Gabriela Peacock completed BSc (Hons) in Health Science (Nutritional Therapy) from the University of Westminster and Nutritional Therapy Diploma from The College of Naturopathic Medicine, London. Gabriela is a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), adheres to the strict BANT Code of Ethics and Practice. A background in fashion modeling enlightened her to the importance of a nutritious diet and its impact on maintaining a youthful body image. Through the application of Nutritional Science, Gabriela looks to identify biochemical imbalances which may prevent optimal health. Guidance is tailored to complement medical treatment and promote health through the provision of nutrient rich food choices and supplement protocols. Gabriela's approach is patient-centred and evidence-based: she recognizes that each person is an individual, with unique requirements and differing health goals. Patients can expect tailor- made support based on comprehensive health screens, dietary assessment, laboratory testing and ongoing nutritional management. Amongst other diagnostic tools, Gabriela offers wide range of tests to identify systemic imbalances. These tests include: Comprehensive Digestive Health Analysis Food Intolerances and Allergies Cardiovascular Testing Assessment of Hormonal Imbalances Nutritional Health Screening As well as addressing individual diagnosis, Gabriela has developed programme themes on the basis of concerns she has most commonly encountered in her London-based patients, and reflecting her specialist research interests. These include: Weight Management Detoxification & Liver Cleanse Immune Support Healthy Skin & Ageing

Related Posts