Nutrition Checklist When travelling Across New Time zones

When traveling, there would be unfamiliar stress to the body's function. The feeling of jet lag could cause a change in the gastrointestinal function and digestion.

Here is a checklist of things to take note of during pre-flight, inflight and on arrival.

Pre-flight

• Shift your body clock to the new time zone gradually.

  • by shifting sleep schedule 1 hour per day to the destination's time zone.

• Make sure that all meals are nutritionally balanced before the flight.

• If possible, make arrangements for your dietary selections that are beneficial to your health. E.g. planning according to what is available inflight and what you can pack to be able to fuel properly during the flight.

• Keep a stash of Nuts, Dried Prunes, Sports Bars, Powdered Isotonic Drinks in your carry-on (check the country's customs regulations) to supplement yourself during the flight.

Flight Day

• Right before the flight, small meals may be better tolerated than having large meals.

• Make sure that you are well-hydrated before the flight.

• Fill up your water bottles before your flight at the water cooler/water fountain at the waiting area.

Inflight

• Consume extra fluids during the flight to combat dehydration. The risk of becoming dehydrated on long flights is high. The pressurized cabin causes you to increase fluid losses from breathing and from our skin. It is inadequate to rely on cabin service for fluids as they tend to serve drinks in small sizes. You can use the powdered isotonic drinks to retain some fluids. You can also ask for milk as an alternative.

• Avoid alcohol as it acts as a diuretic and can add to fluid losses during the flight

• If you are not a habitual drinker of caffeinated beverages, avoid caffeine during the flight as caffeine may add to fluid losses.

• Avoid caffeine during the flight as it can interfere with your ability to effectively adapt to the new time zone, and it can affect your sleep during the flight.

On arrival

• Expose yourself to the natural daylight to help you shift your body clock.

• Short (20 - 30 min) naps can be helpful to recover from the sleep deprivation during the flight and to help you function better.

• Avoid sharing cups, bottles or utensils as infections and illness can be transmitted this way.

• When you are in countries/ destinations that have different standards around food and water hygiene, please avoid the following high-risk foods:

  • tap water (including ice that was made with tap water and food that was washed with tap water)

  • non-bottled water

  • undercooked/ raw meat, shellfish, seafood including sashimi and sushi

  • raw eggs/ half-boiled eggs

  • minimally cooked food and beverages

  • unpasteurised dairy products

  • salads and raw vegetables

  • fruits where the skin cannot be peeled off

  • fruits that the skin has been peeled off.

  • ready cut fruits

  • cooked/ cold food that has been kept at room temperature for an undetermined amount of time

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