Flying wrecks you because of flight inflammation — cabins pressurized to about 8,000 feet mean 26% less air per breath, and rapid pressure changes trigger an immune response akin to mild altitude and decompression sickness. Brain fog, swollen feet, and even midair anxiety follow.
Cabin air is a mixed bag — HEPA filters catch most germs unless you're within two rows of a sick passenger, but engine startup exhaust, oil fume events, and sprayed insecticides slip through. When possible, fly a 787 (no bleed air) or an A350, both pressurized to about 6,000 feet.
Jet lag isn't just about time zones — inflammation disrupts sleep and blocks your circadian rhythm from shifting, which is why a long flight with a small time change still hurts. Melatonin alone won't fix it; light, meal timing, sleep timing, and supplements must work together.
So-called immune boosters like zinc and vitamin C rarely help unless you're deficient — most people need a calmer immune system, not a boosted one. Omega-3s and polyphenols help; salty airline food and alcohol hurt. Abroad, spice and garlic won't kill bacteria, but cooking and salt help.
Plan for how you want to feel when you arrive. Work out or sauna a few hours before flying, skip salty meals and alcohol, and drink plenty of water. At the hotel, request fragrance-free cleaning, set the room near 67 degrees, and clip curtain gaps shut with skirt hangers.
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