Six Science-Backed Strategies for Restoring Health Before & After Long-Haul Travel

ONE

Trees

Especially long-haul flights can weaken the immune system due to stress, poor sleep, and exposure to germs in confined spaces. Research shows that phytoncides (natural oils released by trees) increase the activity of natural killer (NK) cells, which play a key role in immune defense (Li et al., 2008).

TWO

Walking

Prolonged sitting slows lymphatic drainage, leading to swelling and fluid retention (Doherty et al., 2019). It also increases the risk of deep vein thrombosis (DVT), especially during flights over 4 hours (Kuipers et al., 2007). Gentle exercise after a flight improves circulation and reduces muscle stiffness (Booth et al., 2012).

THREE

Forest

Forest bathing has been shown to significantly reduce cortisol levels, the body's primary stress hormone. This is particularly helpful after the stress of long-haul flights. A study found that participants who spent time in a forest environment had lower cortisol levels compared to those in urban settings (Park et al., 2010).

FOUR

Grounding

Grounding significantly reduces markers of inflammation. Direct contact with natural surfaces (like soil or grass) has been shown to reduce inflammation and improve overall well-being (Chevalier et al., 2012).

FIVE

Mindfullness

Mindfulness practices reduce stress and improve emotional well-being by lowering cortisol levels (Creswell et al., 2014).

SIX

Eating & Hydration

Pre- and post flights: Eating a balanced meal with protein, healthy fats, and complex carbohydrates stabilizes blood sugar levels and provides sustained energy (Slavin & Green, 2007).

Airplane cabins have low humidity levels (10-20%), leading to dehydration, dry skin, and mucous membrane irritation (Hocking, 2002). Passengers can lose approximately 1.5 liters of water during a 10-hour flight, increasing fatigue and worsening jet lag effects (Hocking & Foster, 2004).

Dehydration impairs cognitive function and increases fatigue (Lieberman, 2007).