I’m a flight attendant – this is why you should avoid aeroplane food on long-haul trips

By William On Mar 8, 2024

A flight attendant has revealed why you should skip airline food on long plane journeys.

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.

He claimed that skipping the in-flight meals will make your long-haul trip much more enjoyable if you are on a shorter long-haul route such as London to New York.

Speaking to CNN trip he explained, “Most airlines don’t plan their (food) service specifically around passenger and acclimatization and time zones.”

Kris, who also represents Europe’s flight attendants and pilots as chair of the European Transport Workers’ Federation’s Joint Aircrew Committee, claimed it is crucial to get as much sleep as possible on the plane.

London-based Kris Major, who has more than 24 years of experience in the skies on long-haul flights, revealed why you should skip airline food on long plane trips (stock imsge)

He added: ‘The seasoned travelers go into the cabin after take-off and you can see they’re gone – they’ve covered themselves up and are sleeping.’

Because in-cabin food and beverage service can take up to two hours, Kris points out that travelers lose valuable time to rest and won’t feel as fresh when they land.

Eating at odd times compared to your usual routine can also disrupt your natural sleep/wake routine and your stomach, leading to jet lag.

Trapped wind, constipation and bloating can be worsened by dehydration and being sedentary on a plane, as well as by confusing your digestive system.

Of course, on a very long flight it’s almost impossible to avoid eating, but Kris suggested that if you’re presented with numerous meals, you might consider skipping one.

Gut health specialist Dr Laura Falvey recommended time-restricted eating (TRE), tellingly Metro.nl: ‘While it’s tempting to give up your routine when traveling, sticking to lighter, easier-to-digest foods that you eat at your normal times will really help minimize any uncomfortable digestive problems.’

It comes after scientists in the US claimed that beating jet lag is all about what and when you eat.

They say that eating a single, larger meal in the early morning for three days after landing can cause head jet lag, 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

The experts agree that a walk in the sun is also a good tip, so combining this with the new advice can help travelers find the best path to recovery.

It’s already known that one of the worst things you can do for jet lag is refuse to adjust 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 your body clock or circadian rhythm.

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

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

Waking up during the night, fatigue, strange hunger patterns, and even digestive problems and severe headaches are all common complaints of jet lagged people.

“Eating a larger meal in the early morning of the new time zone can help overcome jet lag,” said study author Yitong Huang of Northwestern University.

‘Constantly shifting meal schedules or eating a meal in the evening is not recommended, as this can lead to misalignment of the internal clocks.’

Jet lag is caused by disruptions to humans’ innate biological clock, called the circadian rhythm, which regulates when we get sleepy and when we are more alert.

Modern research has shown that circadian clocks are present in almost every cell and tissue of the human body, and can vary from organ to organ.

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

The brain’s clock can be reset by exposure to sunlight. Therefore, people suffering from jet lag are advised to enjoy the daylight in their new location instead of falling asleep.

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

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

Meanwhile, peripheral organs such as the stomach and liver have their own separate clocks that are recalibrated by food – namely what and when we eat.

Jet lag can occur when these clocks are out of sync with each other, the research team says.

“Conflicting cues, such as warm weather during a short period of light or nighttime eating — eating when your brain is about to rest — can confuse internal clocks and cause desynchronization,” says Huang.

TIPS TO PREVENT AND TREAT JET LAG

GO FOR A WALK

Taking a walk in the sun is better than taking a nap to combat jet lag, according to 2019 airline research.

Fatigue specialists from Qantas and the University of Sydney at the Charles Perkins Center have released their findings on how passengers are coping with long, overseas flights.

Specialist sleep researcher Dr Yu Sun Bin, from the university team, said less than half of Qantas passengers surveyed took a walk outside after arriving at their destination.

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

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

AVOID DRINK

Dr. Sun Bin also advised passengers to cut back on the amount of beer and wine they consume during a long flight.

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

“It may help 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 SUPER FOODS

Lemons have properties that 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 problems, munching on a super grain called quinoa may provide some relief.

…BUT DOES MELATONIN WORK?

Melatonin is a natural hormone released by the body in the evening to tell your brain it’s time to sleep – and it comes in tablet form as a method of reducing jet lag.

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

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

‘Your body views melatonin as a dark signal, so melatonin generally has the opposite effect of bright light.’

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

NHS tips to avoid jet lag include drinking enough water, staying active by stretching, walking around the cabin regularly and trying to sleep if it is nighttime at your destination.

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