Flight attendant tips on how to stay healthy on board

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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 you’re much more 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 on how to stay healthy.
I remember my first weeks of flying so well. I got a bit nauseous at the end of every 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 everytime. 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 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’m drinking at least 1.5 liters of water at least a day when flying.

When on board I try to avoid soft drinks as much as possible. If I’m really craving a coke, I’ll have it. On board you’ll easily get bloated. Drinking soft drinks will make this even worse. I also try to stay away from all the snacks we have on board like biscuits, crisps, pretzels or cakes. 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 hurts a lot when you’re descending. 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. For now I am trying to boost my immune system by taking multi vitamins every day.

When I have a late shift, there is a warm meal catered for the crew on board. Eating these ready-to-serve meals every day is not my preference. The meals are 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 like rice crackers, yogurt, muesli and maybe some fruits like an avocado or kiwi’s as a snack.

This is how I try to stay healthy while working.

How do you 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!

    1. 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 🙂

      1. 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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