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How I (try to) stay healthy on board

Hi guys!

Working as a flight attendant can have an impact on your health. The cabin is pressurized, the air is dry, the descent can affect your ears and your much vulnerable to viruses. When I just started working as a flight attendant I had no clue on how to stay healthy on board. I think I did find a good balance in the past couple of months how to stay healthy.

I remember my first weeks of flying so well. I got a bit nauseous at the end of the day. The same feeling as getting sick when you’re on a boat. And when you’re back on solid ground, you still have the feeling that you’re moving. Unfortunately there is nothing you can do about it. You just have to suck it up and let your body get used to it. It took me about two weeks.

With the air being so dry on board it is important to drink a lot. If your that person who already drinks 2 liters of water a day then you’re already in the safe zone. If you’re like me however, you have to remember to drink. Even at home I have to remind myself to drink lots of water. I just find it so hard to drink when I’m not really thirsty. When I’m working I found a way to drink at least 1.5 liters of water a day. On board we have 0.5 liter bottles of mineral water. Once I’m in my jump seat for take off I drink half the bottle. I save the other half for when I’m back in my jump for landing. I usually have an average of 3 flights a day. So by drinking a bottle per flight I am getting to my personal goal by drinking 1.5 liters of water at least a day when on board. What also helps for me, is putting a straw in your bottle. Adding everything else I drink on a day after work, for example tea, coffee, juice and sparkling water will get me to 2 liters a day.

When on board I try to avoid soft drinks as much as possible. If I’m really craving a coke, I’ll have it. But most of the time I try to avoid them. Working up in the air makes it easy to get bloated. Drinking soft drinks will make this even worse. I also try to stay away from all the snacks we have on board. The snacks we give out to the passengers are usually something like biscuits, crisps, pretzels or cakes. Always something sweet or something savory. In the beginning I wanted to try most of them. My advice. Try them all, eat them every now and then, but don’t eat them every single day. They’re just unnecessary calories.

In the past year I’ve had a cold several times. Much often than before I was a flight attendant. The annoying thing with a cold is that you can work in an office, but it gets difficult when working on board. Because of the cold your ears can get clogged. This could hurt a lot when you’re about the go into the descent. I’ve experienced this and believe me. It hurts! My ears stayed clogged for about four days after that. I realized how vulnerable you are on board to viruses.  Colleagues all say that in the first year you will strengthen your immune system. And after that you will get less vulnerable. For now I am trying to boost my immune system by taking multi vitamins every day.

When I have a late shift trip, there is a warm meal catered for the crew on board. We can actually pick our own meal from a list and pre order it. However, if you have a five day trip. Eating these ready-to-serve meals every day are not my preference. The meals are perfectly fine. But after a couple of days I’m starting to miss fresh food and vegetables. Usually I try to take my own food for the first day and if there is a chance to eat out or get a fresh salad. I’ll do that. I also bring my own food in my trolley as snacks or for lunch. I have rice crackers, spelt crackers, chicken breast, cheese, yogurt, muesli and maybe some fruits like an avocado or kiwi’s.

This is how I try to stay healthy while working. This absolutely doesn’t mean that I don’t eat a pizza or a burger when I’m finished working. Believe me, I do. I just took some extra measurements to stay healthy. They key to me is to keep it balanced.

I hop you enjoyed this post! How do stay healthy on board? Any tips and tricks? Let me know in the comment below!




  1. Very interesting post. It’s kind of sad that all snacks for passengers (and even the real food options on long haul flights in economy) are kind of unhealthy. Good decision to stay away from these!


    • Thanks! I agree there should be healthier options, for example a salad. But for long haul flights it would be difficult to keep it fresh. Which makes it not safe to serve to passengers. I do think that food has improved compared to 10 years ago. And it’s hard to keep everyone satisfied. Some pax are really happy with nachos or a caramel biscuit 🙂

      Liked by 1 person

      • Absolutely right. On domestic flights I do rarely care about the food (be it snacks or sandwiches), but on long haul flights, it would be nice to not only get carbohydrates 🙂


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