How to Beat Jet Lag: Nutrition, Fitness & Sleep Tips

Travel can leave you feeling exhausted, bloated, stiff, and completely out of sync, but it doesn't have to. In this episode of SHE MD, Dr. Thaïs Aliabadi and Mary Alice Haney are joined by nutrition expert Sarah Wragge and Pilates instructor Kadee Sweeney to share their favorite science-backed strategies for preventing jet lag and helping your body recover after a long flight.From what to eat (and what to avoid) before boarding to hydration, sleep, digestion, movement, and simple exercises you can do on the plane or after you land, this conversation is packed with practical tips you can use on your next trip. Whether you're traveling across the country or around the world, these expert recommendations can help you feel energized, reduce inflammation, improve circulation, and get back to feeling like yourself faster.Subscribe to SHE MD Podcast for expert tips on PMOS, endometriosis, fertility, hormonal balance, mental health, and more. Share with friends and visit SHE MD website and Ovii for research-backed resources, holistic health strategies, and expert guidance on women’s health and well-being.SponsorsSera: To learn more you can visit PreTRM.com (new line)Talk with your provider about whether the PreTRM Test might be right for you.Midi Health: Book your first virtual visit today at joinmidi.com. Talkiatry: Head to talkiatry.com/shemd to complete the short assessment and get matched with an in-network psychiatrist in just a few minutes. Gusto: Try Gusto today at gusto.com/shemd and get three months free when you run your first payroll.  OLLY: You can find OLLY Precise Probiotics with skin, stress, or metabolism support at a Walmart near you. Figs: Right now, you can get 15% off your first order at wearfigs.com with code FigsRx. What You’ll LearnWhy eating and drinking on airplanes can leave you feeling bloated, inflamed, and fatiguedHow hydration, protein, fiber, and nutrition choices can help prevent jet lagThe best foods to eat before and after a long flightHow movement, posture, and Pilates-inspired exercises can relieve travel-related back painWhy sitting for long periods can impact circulation and increase blood clot riskHow morning sunlight and movement can help reset your circadian rhythmSimple exercises and stretches you can do on a plane or when you arrive at your destinationTips for improving digestion, sleep, and recovery while travelingHow to build healthy travel habits that support your body before, during, and after your tripKey Timestamps00:00 The Jet Lag Episode Every Traveler Needs To Watch00:54 Meet The Experts, Sarah Wragge And Katie Sweeney01:36 Why What You Eat Before Your Flight Changes Everything02:53 The Number One Rule For Eating On A Plane05:46 What To Eat And Drink The Moment You Land07:04 How To Prevent Blood Clots On Long Flights08:22 The Best Supplements To Take When You Travel10:10 The Truth About Fiber Supplements Nobody Tells You12:00 Sarah Wragge's Top 3 Jet Lag Nutrition Tips19:29 Why Spinal Alignment Is Everything During Travel21:04 Why Stretching Your Low Back Can Actually Make It Worse25:34 Breathing Techniques That Reset Your Body Mid Flight28:18 The Simple Glute Exercise You Can Do In Your Seat29:53 The Exact Workout That Cured Jet Lag After Landing35:02 Vibration Plates Trampolines And Lymphatic Drainage38:55 The First Thing To Do When You Check Into Your Hotel40:00 This Will Change How You Travel ForeverKey TakeawaysStay hydrated before, during, and after your flight to reduce dehydration, fatigue, and digestive issues.Eat a balanced meal before flying and consider skipping airplane meals to help minimize bloating and discomfort.Prioritize protein, vegetables, and fiber to support stable energy levels and healthy digestion while traveling.Get up and move frequently during long flights to improve circulation, reduce stiffness, and lower the risk of blood clots.Maintain good posture and spinal alignment while sitting to help prevent back and hip pain.Reset your body after landing with morning sunlight, gentle movement, and mobility exercises to adjust to a new time zone.If you're taking hormone replacement therapy, discuss travel timing with your healthcare provider, as adjusting medication timing may help with sleep and recovery.