Can You Calm Flight Anxiety With Food?

Flying elicits a lot of emotions – from sheer excitement for some to downright dread for others. Those who experience the latter aren’t alone; about 25 million people report having a fear of flying, and whether that’s because of turbulence, lack of control or something else, combatting it is easier said than done.

While deep breathing exercises and mental preparation are common techniques to manage flying anxiety, there’s a growing interest in how certain types of food can help lessen nervousness during a flight. “Serotonin regulates digestion at multiple levels within the human GI system,” according to the National Library of Medicine. Because of this connection between our gastrointestinal system and the “feel good” hormone, it’s theorized that what we eat has a significant influence on our mood – but not all kinds of food are created equal when it comes to dispelling flight anxiety.

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Foods That Could Help Ease Flight Anxiety

Magnesium-Rich Foods

Magnesium is a mineral that’s been linked to reducing anxiety and improving your mood as it regulates neurotransmitters that help balance emotions. A deficiency in magnesium can actually contribute to stress and anxiety, so eating magnesium-rich foods before a flight may help alleviate feelings of unease.

Meals that feature a good amount of dark, leafy greens, like spinach and kale, are a great source of magnesium as are nuts and seeds, like almonds, sunflower seeds and pumpkin seeds.

Omega-3 Fatty Acids

Commonly found in fish, omega-3 fatty acids are known for their anti-inflammatory properties and may help reduce symptoms of anxiety by supporting brain health and regulating mood. Some studies even suggest that omega-3s may lower the production of stress hormones like cortisol.

Types of fatty fish like salmon, mackerel or sardines are your best bet, but pre-flight snacks like chia seed pudding or a handful of walnuts contain a good amount of omega-3s, as well.

Complex Carbohydrates

Carbohydrates are essential for producing serotonin. Before you reach for that bagel, though, it’s important to note that the type of carb matters. Complex carbohydrates provide a slow and steady release of energy and avoid the blood sugar spikes and crashes associated with simple carbs like baked goods, pasta and fruit.

Good sources of complex carbohydrates include oats, sweet potatoes, whole grain bread and quinoa.

Herbal Tea

Certain herbal teas are well known for their calming properties, making them a great addition to your preflight prep. Besides helping to keep you hydrated, tea also contains compounds that can promote relaxation and reduce anxiety.  

When choosing which tea to drink before or during your flight, look for chamomile, peppermint or green tea. Chamomile tea contains apigenin, an antioxidant that binds to receptors in your brain that may decrease anxiety. Peppermint tea, on the other hand, has a cooling effect that can help calm the mind. Green tea, although usually caffeinated, has an amino acid called L-theanine which promotes relaxation without drowsiness.

Probiotics

Maintaining a healthy gut microbiome is important for your immune health as well as breaking down your food to adequately extract essential vitamins and nutrients from the food you eat. Probiotic foods that support gut health may have an impact on anxiety levels as healthy gut bacteria can improve mood and reduce anxiety by producing neurotransmitters that regulate stress.

Probiotic foods to consider include yogurt with live cultures, kefir and fermented foods such as sauerkraut and kimchi.  

Foods to Avoid

Just as certain foods can help calm your nerves, others can trigger or exacerbate it. For those with plane anxiety or fear of flying, it’s best to stay clear of the following.

Caffeine

Drinking coffee may be how you usually begin your day, but consuming caffeine before a flight can increase your heart rate and make you feel more jittery and anxious.

Sugary Snacks

As previously mentioned, simple sugars or carbohydrates can cause blood sugar spikes and crashes, which might leave you feeling tired and irritable.

Alcohol

Although having a drink may seem like a way to “numb” anxiety, it can actually disrupt your sleep, cause dehydration and make anxiety worse in the long run.

Do you have flight anxiety? What’s your hack for keeping it at bay? Let us know in the comments.