Fitness guide for the Aircrew
Working in aviation can be challenging. Life at high altitudes comes with unique pressures—from erratic schedules, long hours, and time zone shifts to high-stress environments that can impact physical and mental well-being. Let’s find out with essential, actionable tips to keep you feeling your best at 30,000 feet and beyond.
Understanding Key Health Risks for Aircrew: Common issues for pilots, flight attendants, and crew include dehydration, blood clotting, disrupted circadian rhythms, hormonal imbalances, and elevated mental stress. High-altitude conditions and erratic schedules put additional strain on the body, leading to fatigue, digestive issues, and compromised immunity.
Combating Dehydration: It is a frequent issue for aircrews due to the low humidity levels and cabin pressure on flights, which can lead to symptoms like bloating, fatigue, and even cognitive decline. Combating dehydration starts with regular water intake; aim to sip water throughout the flight and prioritise hydrating beverages such as coconut water, which replenishes electrolytes. Foods rich in water, like fruits and vegetables, also support hydration.
Preventing Blood Clots and Deep Vein Thrombosis (DVT): Long hours of sitting on flights can put crew members at risk of blood clots and DVT, but small adjustments make a big difference. Compression socks are a great ally, with studies showing they improve circulation and cut DVT risk. Move as much as possible—ankle circles, calf stretches, and short walks are easy ways to keep your blood flowing.
Managing Circadian Rhythm Disruptions: Constant time zone shifts can throw your body’s natural rhythm off balance, leading to fatigue and poor sleep. But a few mindful habits can help reset your system. Try to create a consistent sleep routine, even with an unpredictable schedule. Set up a peaceful sleep environment with eye masks, earplugs, or blue light-blocking glasses to block out disruptions. When you’re on the ground, catch some sunlight whenever you can.
Balancing Hormones with Lifestyle Choices: Erratic schedules and disrupted sleep can shake up hormone balance, affecting mood, energy, and metabolism. Small lifestyle modifications can make a huge difference. Prioritise muscle-strengthening exercises and a protein-rich diet to help stabilise hormones and boost energy. Opt for whole, nutrient-dense foods.
Supporting Mental Health and Stress Management: High stress and time away from loved ones can impact mental health. But with a few mindful practices, you can stay grounded. Adding short mindfulness sessions or deep-breathing exercises can help reduce stress and bring focus. Keep close connections with family and friends, even virtually—it makes a big difference.
Avoiding Vitamin D3 Deficiency: With limited sunlight exposure, vitamin D3 deficiency is a common issue for aircrew, affecting immunity and mood. Making time for natural sunlight—even just 15–20 minutes a day—can give you a natural boost.
Promoting Digestive Health: Irregular eating schedules and high-sugar in-flight snacks can throw digestion off track. Prioritise whole foods, fiber-rich fruits, and vegetables to support smooth digestion and steady energy. Skip sugary snacks. Eating smaller, balanced meals can also help prevent bloating and keep you comfortable during flights.
Coutinho is an integrative lifestyle expert