Finding Your Own Flight Recovery Protocol: A Personalized Approach to Healing After Travel
Flying is a common part of our lives, but it’s no secret that it can take a significant toll on the body. Whether it's the effects of jet lag, dehydration, or the stress of cramped spaces, your body can go through a lot during air travel. The good news is, there are strategies you can implement to help your body recover quickly and effectively after a flight. One of the best ways to recover from flying is to establish a flight recovery protocol that works for you - because each body is different.
Why Flying Impacts the Body
Air travel can leave the body feeling depleted in many ways. Some of the primary factors include:
Dehydration: Airplane cabins have very low humidity, and the dry air can lead to dehydration. This, in turn, affects your skin, muscles, digestion, and overall energy levels.
Circulation: Sitting for long periods in a cramped position can affect circulation and contribute to fatigue, swollen legs, or muscle stiffness.
Jet Lag: Crossing time zones throws off your body’s circadian rhythm, which can leave you feeling disoriented, exhausted, and sluggish. Your body’s internal clock needs time to adjust to the new time zone, which is why proper rest is essential.
Stress: The travel experience itself can be stressful. Whether it’s navigating airports, dealing with delays, or the mental strain of being away from home, the body can feel worn down from the entire process.
A Flight Recovery Protocol That Works: A Personal Approach
While there’s no one-size-fits-all protocol for recovering from a flight, there is a system that can help with the process, and it may work for many. The approach centers around one key principle: allowing the body to reset naturally through rest, hydration, and gentle movement, with minimal interference from food or other distractions.
During the Flight: Supporting the Body’s Needs
No Food, Only Water
Fasting during the flight can be incredibly helpful for recovery. Digestion takes a lot of energy, and when the body is already stressed from the effects of flying, adding more work through digestion can slow down recovery. By refraining from food, the body can focus on restoring balance and reducing inflammation, which often builds up during travel. Instead of eating, the focus should be on staying well hydrated with plenty of water. This helps replenish lost fluids and combats the dehydration caused by the dry cabin air. Electrolyte tablets can be added to further support the body’s recovery.Sleep, Sleep, and More Sleep
Sleep is one of the most powerful tools for recovery during a flight. The body needs time and space to heal, restore hormonal balance, fight inflammation, and allow the mind to process the stress of travel. Prioritizing sleep during the flight is essential for this process. Specific strategies to aid sleep include:Eye Patches: Blocking out light helps signal to the body that it’s time to rest. Using eye patches ensures complete darkness, especially when arriving in a new time zone.
Sound Waves or Meditation: Listening to calming sounds or guided meditation can ease the mind and body into relaxation. Calming sound frequencies, such as binaural beats or white noise, can help with sleep induction. Meditation apps, such as Calm, without downloadable offline options, provide helpful guidance for anxiety, relaxation and recovery.
Post-Flight: Recalibrating and Nourishing the Body
Drink Lots of Warm and Room Temperature Water
Drinking warm or room temperature water supports hydration, as it helps settle the system gently. Warm water also supports digestion and overall recovery, especially after crossing multiple time zones.Sleep on the New Time Zone
It’s important to adjust to the new time zone as quickly as possible. Sleep according to the local time to help reset the internal clock and ease the transition into the new environment. If you do wake in the night resist the urge to look at a screen and do your best to return to slumber. One idea, shared by Dr. Robyn Odegaard in “Coffee with Krav” is a helpful tool to lull you back to sleep is to think of a word, like "FLYING," and assign one word to each letter: F – Fish, L – Liver, Y – Yacht, I – Igloo, N – Nuts, G – Games. As you go through the list, your mind will start to get distracted, and by the time you’ve reached the end of the word, you may find yourself drifting off to sleep. If you don't fall asleep by the last word, simply repeat the process, focusing on new words for each letter. This technique can gently quiet your mind and help you relax into sleep.Eat as Many Vegetables as the Body Wants
Vegetables are packed with nutrients and antioxidants that help fight inflammation, support digestion, and maintain steady and slow release energy levels. After a flight, focus on eating vegetables, as they provide the body with vital nourishment to support the healing process.No Sugar for Two Days
Avoiding sugar for the first couple of days after travel helps reduce inflammation, prevent blood sugar spikes, and allow the body to heal and reset. Sugar can interfere with this recovery process, so keeping it out of your food choices during the initial post-flight period is key - and ideally for as long as possible.Gentle Movement: Outdoor Time, Walking, Infrared Saunas, and Massage
Gentle movement can support recovery. Walking outdoors helps re-energize the body while also improving circulation and boosting mood. Infrared saunas are effective for reducing oxidative stress and detoxifying the body through sweat. Additionally, massage helps stimulate the lymphatic system and can aid in detoxification and stress reduction.Avoid Intensive Cardio and HIIT
High-intensity workouts and cardio exercises can add unnecessary stress to the body after a flight. These activities can further tax the system when the body is already in recovery mode. Instead, focus on low-intensity activities like walking, stretching, yoga, and pilates, which are less taxing on the body while still promoting healing.No Caffeine for Two Days
Caffeine can disrupt the body’s ability to recalibrate after a flight, so it’s important to avoid it for at least two days. Caffeine can interfere with sleep, elevate stress hormones, and further stress the body when it’s already trying to recover from the strain of travel.Avoid Alcohol, Especially on the First Day
If possible, it’s best to avoid alcohol on the first day after arrival. Alcohol can disrupt sleep patterns, cause dehydration, and put additional strain on the body’s detoxification processes. Giving the body a break from alcohol ensures a smoother recovery and helps avoid adding unnecessary stress.
Supplement Support Ideas
In addition to hydration, sleep, and gentle movement, supplements can provide added support during the recovery process:
Magnesium for muscle relaxation, stress reduction, and improved sleep.
Vitamin C for reducing inflammation, boosting the immune system, and supporting recovery from jet lag.
B Vitamins for energy production and adrenal support.
Vitamin D for supporting the immune system and maintaining energy levels.
Probiotics to support digestion and help balance the gut microbiome after travel.
Remember, everyone is unique so supplementation does not always make sense. Eating whole, real food is the optimal way to obtain your nutrients.
Conclusion
Recovering from a flight isn’t just about overcoming jet lag - it’s about allowing the body to recalibrate naturally. By implementing a personalized flight recovery protocol that includes hydration, sleep, gentle movement, and proper nutrition, the body is given the tools it needs to heal, recharge, and regain balance. Avoiding sugar, caffeine, alcohol, and intensive exercise, while adding in supplements that support recovery, ensures that the recovery process is as smooth as possible.
Next time a flight is on the horizon, prioritize recovery - explore what might work for you, make it easy for yourself and pick one thing to try and see how your body responds. Overtime you’ll develop your own unique approach to flight recovery.
Disclaimer: The information and services provided by Birch Cove are for educational and informational purposes only and are not intended as a substitute for professional medical advice, diagnosis, or treatment. Birch Cove is not a medical provider or service and does not treat, cure, or prescribe any health or medical conditions unless otherwise stated. This content is provided for awareness and general guidance. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition or health needs. Birch Cove does not any hold liability for actions you or others take based on the information or services provided. If product links are included they may be affiliate links, meaning Birch Cove could receive a small commission if you make a purchase. However, there’s no obligation to use these links.
