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Countering the Occupational Challenges Faced by Aircrew

Updated: Apr 15

Depending on the type of flying, aircrew face unique occupational challenges that may significantly impact their not only their sleep patterns, but their nutrition choices and overall health.


Some of the challenges faced by this group include an often erratic style of shift work, flight schedule induced circadian disruption, fatigue and reduced sleep quality, irregular meal times and inconsistent access to nutritious food, elevated stress levels associated with flight safety, and a sedentary environment.


Each of these factors may contribute to a disrupted circadian rhythm, increased weight and a higher risk of cardiometabolic diseases (1).​


Impact of Irregular Schedules on Health


Many of the common complaints I hear from those on the flight deck include sleep disturbances, intense cravings, poor food choices onboard, and inconsistent eating patterns. Down route, these challenges often persist.


Hotels don't always provide the quiet, dark environments necessary for quality sleep, and nutritious food options may be limited. Additionally, after long overnight flights, often crossing different time zones, it can be difficult to make healthy choices at a hotel buffet.


What I'm getting at, is that those extended duty periods, time zone changes, and circadian misalignment are all factors needing to be considered when addressing the unique challenges faced by this group of individuals.


Did you know that physical activity, nutrition and sleep are all considered modifiable lifestyle determinants of chronic disease? In fact, studies suggest that improved sleep is associated with better diet quality, as sufficient rest may reduce perceived barriers to maintaining a healthy diet and regular exercise (1).


Whilst more good quality research in this area is needed, it has been suggested that irregular meal timings, common among aircrew, may result in a phenomenon known as "eating jet lag", where inconsistent eating patterns may disrupt the body's internal clock. This misalignment, coupled with circadian disruptions (often observed in shift workers), has been linked to health issues such as chronic inflammation, an increased risk of type 2 diabetes, and elevated blood pressure (2-4). ​


Interventions to Improve Health Outcomes


Several studies have explored interventions aimed at mitigating these health risks. Let's have a closer look at them:


  1. Mobile Health (mHealth) Interventions: A randomised controlled trial (the gold standard in clinical research) evaluated the effectiveness of an intervention using mobile technology to provide pilots with personalised guidance on daylight exposure, sleep, physical activity, and nutrition. Over six months, participants showed significant improvements in fatigue levels, sleep quality, physical activity, and snacking behaviour (5).


  2. Comprehensive Lifestyle Programs: Another controlled trial assessed a 16-week lifestyle intervention focusing on healthy eating, physical activity, and sleep hygiene among overweight airline pilots. The study demonstrated significant improvements in health and fitness parameters, suggesting that such interventions may enhance overall well-being and job performance (6). ​


Practical Strategies for Pilots


Maintain Consistent Meal and Sleep Times: Aligning eating and sleeping schedules (even on off-days) as best you can. This may help to regulate the body’s internal clock, and potentially reduce the risk of metabolic disorders, and improve sleep quality. I appreciate that this is easier said than done, but there are things we can do to support you with this, such as advance meal planning, strategic napping, and using sleep aids.


Prioritise Balanced Nutrition: Focussing on whole, unprocessed foods and reducing sugar intake may improve overall health and reduce inflammation. Additionally, incorporating more complex carbohydrates (such as root vegetables and wholegrains) and tryptophan-rich foods (such as turkey and nuts) may help to support the circadian system (4, 6).


Engage in Regular Physical Activity: Given the sedentary nature of the job, incorporating consistent physical activity is vital. Walking during layovers, stretching during flights, and using resistance bands in hotel rooms may help to improve circulation, reduce fatigue, and enhance cardiovascular health (6).​


Optimise Sleep Hygiene: As pilots often struggle with poor sleep, including strategies such as anchoring sleep, wearing blue-light-blocking glasses before sleep, practicing relaxation techniques, and avoiding sugar and caffeine too close to bedtime may help improve sleep quality. Additionally, consider strategic light exposure, seek daylight in the morning to support circadian regulation and limit exposure to bright screens before bed.


By effectively implementing these strategies, aircrew may be able to better manage the challenges of their profession, improve their long-term health, and enhance their performance on the flight deck. (6).​


Final Thoughts

The aviation industry demands peak cognitive function and physical endurance from its crew, making good nutrition, sleep, and exercise essential. While parts of the job present challenges, small, consistent changes in lifestyle and dietary choices may lead to significant improvements in health outcomes.


If you're ready to incorporate positive changes into your routine, get in touch. I’d love to work with you to achieve your health goals.


References:

  1. Wilson D, Driller M, Johnston B, Gill N. Healthy Nutrition, Physical Activity, and Sleep Hygiene to Promote Cardiometabolic Health of Airline Pilots: A Narrative Review. J Lifestyle Med. 2023 Feb 28;13(1):1-15. doi: 10.15280/jlm.2023.13.1.1. PMID: 37250274; PMCID: PMC10210965.

  2. Makarem N, Zuraikat FM, Caceres B, Sears DD, St-Onge MP, Lai Y, Aggarwal B. Variable Eating Patterns: A Potential Novel Risk Factor for Systemic Inflammation in Women. Ann Behav Med. 2023 Jan 2;57(1):93-97. doi: 10.1093/abm/kaac042. PMID: 35815757; PMCID: PMC9773363.

  3. Morris CJ, Purvis TE, Mistretta J, Hu K, Scheer FAJL. Circadian Misalignment Increases C-Reactive Protein and Blood Pressure in Chronic Shift Workers. J Biol Rhythms. 2017 Apr;32(2):154-164. doi: 10.1177/0748730417697537. Epub 2017 Mar 27. PMID: 28347188; PMCID: PMC5858578.

  4. https://www.realsimple.com/what-is-eating-jet-lag-8780861#citation-1

  5. Scand J Work Environ Health 2014;40(6):557-568

    https://doi.org/10.5271/sjweh.3447

  6. Wilson D, Driller M, Winwood P, Clissold T, Johnston B, Gill N. The Effectiveness of a Combined Healthy Eating, Physical Activity, and Sleep Hygiene Lifestyle Intervention on Health and Fitness of Overweight Airline Pilots: A Controlled Trial. Nutrients. 2022 May 9;14(9):1988. doi: 10.3390/nu14091988. PMID: 35565955; PMCID: PMC9100076.

 
 
 

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