1. Managing jetlag

Try to stay awake untill “bed time” in arrival time zone.

Gentle exercise outdoors with as much skin exposure to sky (avoiding melanoma risk!) as possible.  Melatonin supplements are growing in popularity.  This helps regulate our circadian (day/night body function) rhythm. Exposing the skin to day light activates the melanocytes in our skin, which produce melatonin naturally.


2. Coping mechanisms for being in confined spaces on aircraft for long periods

This for some people is a serious phobia, which can require professional counseling with a psychologist.

Make it as comfortable as possible: Wear comfortable, loose clothing and shoes that can slip off and on again easily. Consider that feet may swell when choosing shoes. This is what MP3 players and noise cancelling headphones were invented for!

Practice meditation


  1. Food supplements

Stay hydrated with water with a dash of fruit juice (electrolyte) to help hold fluid in the cells.  Just water is more likely to just pas through. So use the above “hydration cocktail”

Melatonin.  Anti-oxidant Vitamin complex; B, A, C,E


  1. Stretching

See in flight information and actually do them!

Anderson’s page attached with reference to book


  1. Managing alcohol consumption

Generally avoiding alcohol will be a good investment in arriving feeling fresher.  If you can’t resist the wine list; a glass of wine or two with first meal can help you get a good sleep on a long haul.  Use the above hydration for the second half.  Being in a pressurised aircraft is dehydrating enough without a hangover.


  1. Recovery techniques when you’re stressed

Aerobic exercise is the panacea!  B Complex vitamins to support the nervous system functioning.  Stretching.  Fresh air in nature is good for mind body and soul.  Ensure some quiet time to slow breathing and relax.


  1. Things to do

Move in flight. Walk the isle. Stretch.  Drink “hydration cocktail” 3. above.


  1. Things not to do

Don’t eat everything put in front of you.  Miss one of the meals or snacks since you’re not active enough to burn all that food.


  1. The value of massage and spa treatments. Do they do what they promise and is this the best way of spending your money?

These are great to relax muscles and stimulate your circulation and lymph systems.  They do not however passively replace exercise.


  1. Tips for the busy executive who has little downtime.

These people can not afford to miss exercise, even if you they have to get up half an hour earlier.  Maintain whatever healthy lifestyle activities that you can maintain while you are on the road.  It is easier to raise the intensity level once back home if you do a little while away.  It is much harder to start from scratch every time you return from a trip.  Travel with a Theraband.  It doesn’t take much luggage space and can be used for all kinds of stretching and resistance / toning exercise.

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