Friday, July 24, 2015

By Zlata Faerman Photo illustration and design by Lauren DeLuca and Erik
Mace for World traveling club Travel.
Traveling anywhere by air can really take a toll on the body.
You’re out of your comfort zone, surrounded by strangers, and have
completely relinquished control to the pilot of your plane (not an easy feat
for many people).
The emotional and physical stress of flying — especially long
distances — can bring on boredom, dehydration, deep vein thrombosis,
sleep deprivation, anxiety, and a host of other uncomfortable developments.
There are certainly ways to help you feel better during your long distance
flight.
You could try upgrading (use your miles if you can!) for more legroom,
reclining chairs, better meals, and entertainment.
You should also make sure you’re geared up properly.
We’re talking eye masks, earplugs, neck pillows, and noise-canceling
headphones.
Health-wise, hydration is extremely important, as is walking up and down the
aisles to encourage blood flow and keep away deep vein thrombosis.
In addition to the tons of water you should drink on a long flight, eating the
right food is just as important — especially foods that help you fall
asleep.
You shouldn’t necessarily use a long flight as your time to catch up
on rest, but sleeping definitely helps the time go by faster and can
reenergize you in time for landing.
We did some research and talked to experts to put together a list of the best
foods to eat on a long flight to help you rest.
There are many foods that fit the bill, but it’s not like you can
sauté some spinach on a flight from New York to Tokyo, right? Our list
contains some of the more easier-to-pack options!While some of these might
seem like no-brainers, culinary expert and ITC Hotels’ corporate chef
Manjit Gill has some tips on what to stay away from: coffee, chilled desserts,
and raw meals over cooked ones, which are easier to digest.
Though this certainly won’t be an issue with airplane food!From all of
us here, safe travels and bon voyage!Almond Butter Photo: Thinkstock /
Sohadiszno
Almond butter ensures your blood sugar doesn’t get too
low.
If blood sugar falls significantly, it can disrupt your much-needed sleep.
However, the catch is that because it is a kind of paste, it might not pass
through TSA, except in small amounts.
If you can’t find it at a shop once you’re past security, try
eating some on the way to the airport, to get your body relaxed and ready for
rest.
Better yet, eat two tablespoons of almond butter after resting on a flight,
soon after you land, and you’ll feel refreshed.
More from The Daily Meal: Why You Should Order a Bloody Mary on Your Next
FlightBananas Photo: Thinkstock / Jupiterimages
Full of serotonin (a
neurotransmitter that can trigger sleepiness) and magnesium (which relaxes
muscles), bananas are an easy food to pack for your trip.
Bananas are commonly used to treat certain sleep disorders and insomnia, and
have been found to significantly increase sleep time in addition to helping
your body become accustomed to a regular sleep schedule, as potassium helps
your muscles relax.
Double score!Chamomile Tea with Honey Photo: Thinkstock / Mariha-kitchen

Chamomile tea is known for its relaxing effects; it calms nerves and reduces
anxiety.
But does the honey part surprise you? Louise Hendon, co-founder of Paleo
Living Magazine, says that honey often helps people sleep because if blood
sugar falls too low, it can disrupt a snooze session.
Honey helps to make sure that doesn’t happen.
If your airline doesn’t serve honey, ask the Starbucks or any coffee
shop in your terminal for as small, to-go packet.
Cherries Photo Modified: Flickr / Juan Antonio Capó Alonso / CC BY
4.
0
These pitted fruits provide naturally occurring melatonin (the regulator
of the sleep/wake cycle).
You have your choice of eats or drinks with cherries.
Pack a plastic baggie full of them, or mix one cup tart cherry juice with two
cups sparkling water for a nice spritzer.
Nuts Photo: Shutterstock / Stasis Photo
Walnuts and almonds are an
excellent source of vitamin B6, which is required for the normal production of
neurotransmitters and melatonin.
Melatonin is the key hormone that helps regulate the sleep/wake cycle.
Brian Tanzer, MS, CNS, of The Vitamin Shoppe suggests mixing nuts and seeds
into a cup of yogurt, or eating about a third of a cup of the nuts alone.
More from The Daily Meal: 10 Healthy Packed Meals for Your Flight Oatmeal
Photo: Thinkstock / Magone
It’s not just for breakfast! Shelley
Carella, head of community at Yummly, says that a bowl of oatmeal a few hours
before you’d like to go to bed can help you sleep through the night, so
eat your oats before you go to the airport.
Oats contain a good amount of melatonin and tryptophan, and unlike many
carbs, they don’t digest quickly enough to make you hungry in the
middle of the night.
(Which begs the question: How does it make sense that we eat oatmeal for
breakfast?!)Oranges Photo: Shutterstock / davidsansegundo
According to
Dr.
Shawn Talbott, nutritional biochemist, oranges and other citrus fruits have
been shown to directly stimulate areas of the brain associated with stress
resilience.
On the biochemical side of stress, oranges contain both vitamin C and
flavonoids, which are among the most effective nutrients for reducing
concentrations of cortisol, a stress producer.
I don’t know about you, but the less stress I’m feeling, the
easier it is for me to sleep.
Related: Beating Jet Lag and Travel Exhaustion with Science and Magic
Seeds Photo: David Swart/Flickr
Sunflower seeds, chia, and sesame seeds
contain tryptophan.
Mia Russo Stern, CHC, AADP and certified holistic health coach, says that
pumpkin seeds also contain magnesium, which is great for sleep and muscles and
can create an overall feeling of relaxation.
Warm Milk Photo: Shutterstock / Dima Sobko
Normally available on all
fights, milk has the proper protein-to-carbohydrate ratio to stabilize blood
sugar levels, and the calcium it contains induces sleep, according to Dr.
Barry Sears, a leading authority in anti-inflammatory nutrition and author of
the recently published book The Mediterranean Zone.

More from The Daily Meal:11 Foods and Drinks to Avoid Before Flying12 Things
to Eat and Drink When Taking a Red-Eye (and 6 Things to Avoid)Unhealthiest and
Healthiest Free Airline Snacks WATCH: The New Seventh Wonder of the World
— That’s Empty
Let World traveling club Travel inspire you every day.
Watch World traveling club Travel’s new original series "A Broad
Abroad.
"
We did some research to put together a list of the best foods to eat on a long
flight to help you rest.
.
More from The Daily Meal: Why You Should Order a Bloody Mary on Your Next
FlightBananas Photo: Thinkstock / Jupiterimages
Full of serotonin (a
neurotransmitter that can trigger sleepiness) and magnesium (which relaxes
muscles), bananas are an easy food to pack for your trip.
Bananas are commonly used to treat certain sleep disorders and insomnia, and
have been found to significantly increase sleep time in addition to helping
your body become accustomed to a regular sleep schedule, as potassium helps
your muscles relax.
Double score!Chamomile Tea with Honey Photo: Thinkstock / Mariha-kitchen

Chamomile tea is known for its relaxing effects; it calms nerves and reduces
anxiety.
But does the honey part surprise you? Louise Hendon, co-founder of Paleo
Living Magazine, says that honey often helps people sleep because if blood
sugar falls too low, it can disrupt a snooze session.
Honey helps to make sure that doesn’t happen.
If your airline doesn’t serve honey, ask the Starbucks or any coffee
shop in your terminal for as small, to-go packet.
Cherries Photo Modified: Flickr / Juan Antonio Capó Alonso / CC BY
4.
0
These pitted fruits provide naturally occurring melatonin (the regulator
of the sleep/wake cycle).
You have your choice of eats or drinks with cherries.
Pack a plastic baggie full of them, or mix one cup tart cherry juice with two
cups sparkling water for a nice spritzer.
Nuts Photo: Shutterstock / Stasis Photo
Walnuts and almonds are an
excellent source of vitamin B6, which is required for the normal production of
neurotransmitters and melatonin.
Melatonin is the key hormone that helps regulate the sleep/wake cycle.
Brian Tanzer, MS, CNS, of The Vitamin Shoppe suggests mixing nuts and seeds
into a cup of yogurt, or eating about a third of a cup of the nuts alone.
More from The Daily Meal: 10 Healthy Packed Meals for Your Flight Oatmeal
Photo: Thinkstock / Magone
It’s not just for breakfast! Shelley
Carella, head of community at Yummly, says that a bowl of oatmeal a few hours
before you’d like to go to bed can help you sleep through the night, so
eat your oats before you go to the airport.
Oats contain a good amount of melatonin and tryptophan, and unlike many
carbs, they don’t digest quickly enough to make you hungry in the
middle of the night.
(Which begs the question: How does it make sense that we eat oatmeal for
breakfast?!)Oranges Photo: Shutterstock / davidsansegundo
According to
Dr.
Shawn Talbott, nutritional biochemist, oranges and other citrus fruits have
been shown to directly stimulate areas of the brain associated with stress
resilience.
On the biochemical side of stress, oranges contain both vitamin C and
flavonoids, which are among the most effective nutrients for reducing
concentrations of cortisol, a stress producer.
I don’t know about you, but the less stress I’m feeling, the
easier it is for me to sleep.
Related: Beating Jet Lag and Travel Exhaustion with Science and Magic
Seeds Photo: David Swart/Flickr
Sunflower seeds, chia, and sesame seeds
contain tryptophan.
Mia Russo Stern, CHC, AADP and certified holistic health coach, says that
pumpkin seeds also contain magnesium, which is great for sleep and muscles and
can create an overall feeling of relaxation.
Warm Milk Photo: Shutterstock / Dima Sobko
Normally available on all
fights, milk has the proper protein-to-carbohydrate ratio to stabilize blood
sugar levels, and the calcium it contains induces sleep, according to Dr.
Barry Sears, a leading authority in anti-inflammatory nutrition and author of
the recently published book The Mediterranean Zone.

More from The Daily Meal:11 Foods and Drinks to Avoid Before Flying12 Things
to Eat and Drink When Taking a Red-Eye (and 6 Things to Avoid)Unhealthiest and
Healthiest Free Airline Snacks WATCH: The New Seventh Wonder of the World
— That’s Empty
Let World traveling club Travel inspire you every day.
Watch World traveling club Travel’s new original series "A Broad
Abroad.
"
We did some research to put together a list of the best foods to eat on a
long flight to help you rest.

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