How to be kind to your stomach at 30,000ft

A long flight can often leave us feeling bloated and exhausted, so CAMILLA FOSTER asks the experts for their tips and red flags...

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HARD TO STOMACH In-flight meals at odd times

Being starved of sleep can hit you in the guts

DISRUPTS ROUTINES

"When we are out of our usual routines on a flight, it disrupts what our bodies are used to," says Dr Asimah Hanif, NHS GP and medical expert at travel insurance provider Staysure. "For example, you might not be used to eating so early when they serve breakfast on a plane, and you might be served something you don't usually eat like an omelette.

"So, the impact of both of those elements combined - eating things that you're not used to and eating in a different time frame - can disrupt digestion and contribute to sluggishness."

Dr Mark Austin, specialist in gastroenterology at Nuffield Health in Haywards Heath, agrees. "If you're flying at funny times of the day, that can have an impact on your physiological state, and can release stress hormones and make you feel less hungry, bloated and uncomfortable," he says.

SLEEP DEPRIVATION

"Many of us struggle to get good quality sleep on a plane, and sleep deprivation has a huge impact on your digestion and how you feel," says Dr Austin.

ENVIRONMENT

"When you're flying at altitude, the air cabin pressure will change and you'll also get lower oxygen levels, which in turn could affect your digestion and your energy levels," says Dr Hanif, who adds that the cabin's air conditioning can also leave skin feeling dry and dehydrated.

ALCOHOL