Doctor reveals why you always eat more after a long flight – and it’s not your fault you want junk food

A DOCTOR has revealed several reasons why flyers crave junk food after a long haul flight.

Dr Natasha Fernando, Medical Director at Medichecks said the stress of flying and carb-heavy meals led to an increased hormonal imbalance which makes travellers snack more.

She said: “Airplane meals are often high in carbohydrates and sugars, which can spike insulin levels and lead to overeating.

“Furthermore, the stress and boredom of flying might cause you to snack more, leading to an imbalance in ghrelin and leptin levels.”

Grehlin and leptin are hormones that help regulate hunger and keep you fuller for longer.

According to Dr Fernando, a long-haul flight could throw the hormones out of balance and lead to an increase in appetite and cravings for unhealthy foods.

She said: “The irregular meal patterns and the types of food typically available during flights can contribute to this hormonal disruption.

“Frequent disruptions in ghrelin and leptin can lead to long-term changes in your metabolism.

“Studies have shown that frequent flyers are at a higher risk of weight gain and metabolic disorders, partly due to the consistent disruption of these hunger-related hormones.”

Another factor in causing a hormonal imbalance is the “stress” hormone, cortisol.

Dr Fernando said cortisol was often affected by long-haul flights and jet lag.

She said: “Cortisol is produced by the adrenal glands and is essential for regulating various functions in the body, including metabolism, immune response, and stress  management. 

 “A common consequence of crossing multiple time zones is elevated cortisol levels.

“Normally, cortisol levels peak in the early morning hours, helping  you wake up and feel alert.

“However, when your internal clock is misaligned with your new time zone, cortisol levels can become erratic, leading to fatigue, difficulty concentrating, and mood swings.”

Jet lag is another major factor, with sleep hormone melatonin affected by travel.

Melatonin plays a crucial role in regulating sleep-wake cycles. 

Dr Fernando said: “When you travel across time zones, the exposure to light and dark changes abruptly, confusing your body’s natural circadian rhythm.

“This disruption can decrease melatonin production, making it harder to fall asleep at the appropriate time in your new destination. Inadequate melatonin levels not only disturb sleep but can also affect mood, cognitive function, and overall well-being.”

How to snack less after a flight

Dr Fernando said it’s important to understand how long-haul travel and frequent flights can affect your body.

She said: “It’s good to be aware of what you can do to maintain your health during long travel periods.

“At the end of the day, holidays are a good break away from everyday life, and you want to enjoy them as much as possible.”

1.     Plan Your Sleep:

Try to adjust your sleep schedule a few days before departure to align with your destination’s time zone.

Reducing your caffeine and alcohol intake before bedtime will help ensure you’re getting high quality sleep.  

2.      Stay Hydrated:

Dehydration can exacerbate the effects of jet lag and stress.

Make sure to drink plenty of water before, during, and after your flight. 

3.      Eat Mindfully:

Choose healthier meal options and try to avoid excessive snacking during flights.

Maintaining a regular eating pattern will help to keep hunger hormones in check.

Starting the day with a high-carb breakfast and avoiding high-carb and high-sodium meals late at night will help you maintain healthy cortisol levels and aid sleep.

4.      Stress Management: If you find yourself getting anxious on flights, why not practice stress-reducing techniques such as deep breathing, meditation, or light stretching to manage cortisol levels.

Guided meditation apps can be helpful in these situations. Slow, soothing music (about 60 beats per minute) can also help you remain calm and reduce anxiety.  

5.      Light Exposure:

Use light exposure to your advantage by seeking natural light during the day and minimising light exposure at night, including blue light.

This will help you to regulate your melatonin levels. 

6.      Exercise:

Engaging in light physical activity can help reset your internal clock and reduce the effects of stress.

Once you’ve arrived at your destination keep active during daylight hours and avoid exercise at least 90 minutes before bed to prevent sleep disruptions.