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I’m a flight attendant: that’s why you should avoid airplane food on long flights

by Elijah
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London-based Kris Major, who has more than 24 years of long-haul experience in the sky, revealed why you should avoid airline food on long-haul air travel (file image)

A flight attendant has revealed why you should avoid airline food on long-haul flights.

Kris Major, who is based in London and has more than 24 years of experience in the skies on long-haul flights, suggested eating before boarding the plane.

He said skipping in-flight meals will make your long-haul trip much more enjoyable if you’re on a shorter, longer route, such as from London to New York.

Speaking with CNN Travel He explained: “Most airlines do not particularly plan their (food) service based on passenger crossing, acclimatization and time zones.”

Kris, who also represents European pilots and flight attendants as chair of the Joint Aircrew Committee of the European Transport Workers’ Federation, said getting as much sleep as possible on the plane is key.

London-based Kris Major, who has more than 24 years of long-haul experience in the sky, revealed why you should avoid airline food on long-haul air travel (file image)

London-based Kris Major, who has more than 24 years of long-haul experience in the sky, revealed why you should avoid airline food on long-haul air travel (file image)

And he added: “Experienced travelers, after takeoff, go down to the cabin and see that they have left, they have covered themselves and they are asleep.”

As in-cabin food and beverage service can take up to two hours, Kris noted that travelers are losing valuable time to rest and won’t feel as refreshed when they land.

Eating at odd times compared to your usual routine can also throw off your natural sleep/wake routine and your stomach, which can lead to jet lag.

Trapped gas, constipation, and bloating can be exacerbated by dehydration and being sedentary on an airplane, as well as confusing the digestive system.

Of course, on a really long flight, it’s almost impossible to avoid food, but Kris suggested that if you’re offered numerous meals, you might consider skipping one of them.

Gut health specialist Dr. Laura Falvey recommended time-restricted feeding (TRE), Metro.es: “While it’s tempting to ditch your routine when traveling, eating lighter, easier-to-digest foods at regular times will really help minimize any uncomfortable digestive issues.”

It comes after US scientists said fighting jet lag is all about what and when you eat.

They say eating a single large meal early in the morning for three days after landing can kill jetlag, although the older you get, the less likely it is to work.

Jet lag is caused by a difference between the circadian system (the body's internal clock) and the environment.

Jet lag is caused by a difference between the circadian system (the body's internal clock) and the environment.

Jet lag is caused by a difference between the circadian system (the body’s internal clock) and the environment.

Experts agree that taking a walk in the sun is another good tip, so combining it with the new advice puts travelers on the best path to recovery.

It is already known that one of the worst things you can do when faced with jet lag is to refuse to assimilate to your new time zone, such as going to sleep during the day.

The new study was conducted by experts from Northwestern University in Evanston, Illinois, and the Santa Fe Institute in New Mexico.

What causes jet lag?

Jet lag occurs when long-distance travel disrupts the biological clock or circadian rhythm.

This internal cycle of bodily functions is synchronized with the Earth’s 24-hour rotation pattern.

So when people fly across different time zones, their senses are affected.

Waking up at night, tiredness, unstable hunger patterns, and even digestive problems and severe headaches are common complaints of those suffering from jet lag.

“Eating more first thing in the morning in the new time zone may help overcome jet lag,” said study author Yitong Huang of Northwestern University.

“Constantly changing meal times or eating at night is discouraged as it can cause a misalignment between internal clocks.”

Jetlag is caused by disruptions in humans’ innate biological clock, called the circadian rhythm, which regulates when we are sleepy and when we are most alert.

Modern research has shown that circadian clocks are present in almost all cells and tissues of the human body and can vary from one organ to another.

For example, the brain’s master clock is a group of about 20,000 nerve cells that form a structure called the suprachiasmatic nucleus (SCN), which receives direct information from the eyes.

The brain’s clock can be reset by exposure to sunlight, so jetlag sufferers are advised to soak up the daylight in their new location rather than succumb to sleep.

Specifically, sunlight affects the production of a hormone called melatonin (produced by the pineal gland in the brain) that helps regulate sleep.

When we are exposed to sunlight, the production of melatonin is suppressed, which helps us stay awake during the day.

Meanwhile, peripheral organs like the stomach and liver have their own separate clocks that are recalibrated by food: that is, what and when we eat.

Jet lag can occur when these clocks are not synchronized with each other, says the research team.

“Conflicting signals, such as warm weather during a short period of light or nighttime eating (eating when the brain is about to rest) can confuse internal clocks and cause desynchrony,” Huang said.

TIPS TO PREVENT AND TREAT JET LAG

GO FOR A WALK

Going for a walk in the sun is better than taking a nap to combat jet lag, airline research found in 2019.

Qantas and fatigue specialists at the University of Sydney’s Charles Perkins Center published their findings on how passengers cope with long overseas flights.

Sleep researcher Dr Yu Sun Bin, from the varsity, said less than half of Qantas passengers surveyed went for a walk outside after arriving at their destination.

“We know that getting outdoors to soak up the sunlight at your destination is one of the most important strategies for synchronizing your body clock, but only 47 percent of passengers made the effort to do so,” he said.

Sleep experts recommend walking outside after a long flight so the traveler can adjust to a new time zone.

AVOID DRINK

Dr. Sun Bin also recommended that passengers reduce the amount of beer and wine they consume on a long flight.

“Drinking more than a few glasses of alcohol will make jet lag worse,” he said.

“It can make us fall asleep faster, but beyond a certain point, it also disrupts sleep quality and causes dehydration.”

The NHS says: “Don’t drink too much caffeine or alcohol, they can make jet lag worse.”

EAT SUPERFOODS

Lemons have properties that will help combat dehydration, bananas are rich in potassium and magnesium, which act as natural muscle relaxants, and cherries are a natural food source of melatonin, a hormone that helps reset the body clock.

Goji berries can improve sleep quality and fresh ginger is another source of melatonin, according to luxury hotel chain Swissotel.

If jet lag has affected your digestive issues, eating a super grain, quinoa, may offer some relief.

…BUT DOES MELATONIN WORK?

Melatonin is a natural hormone that the body releases at night to let the brain know it is time to sleep and comes in tablet form as a method of reducing jet lag.

According to the Mayo Clinic, melatonin helps you sleep during times when you wouldn’t normally be resting, making it beneficial for people with jet lag.

“As a jet lag remedy and sleep aid, melatonin has been widely studied and is now a commonly accepted part of effective jet lag treatment,” says the Mayo Clinic.

“The body treats melatonin as a signal for darkness, so melatonin generally has the opposite effect of bright light.”

However, the NHS says that melatonin tablets are not recommended for jet lag because there is not enough evidence to show they work.

NHS advice to prevent jet lag is to drink plenty of water, stay active by stretching and walking around the cabin regularly and try to sleep if it’s nighttime at your destination.

When you arrive at your location, the NHS also recommends changing your sleep schedule to the new time zone as quickly as possible, setting an alarm to avoid oversleeping in the morning, and going outside during the day to soak up natural light.

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