Nutrition and Flight

Pilots perform an activity where it is essential to be in optimal conditions to perform their work with the highest quality standards and ensure the fulfillment of their missions, which generates safety. The physiological factors derived from the nutritional state and the food consumed before or during the flight itinerary are determinant for the successful performance of pilots. If the food does not cover the basic nutritional needs required or, on the contrary, is excessive, alterations such as hypoglycemia, muscle fatigue, dehydration, abdominal distension and excess weight with its associated comorbidities will occur.

Irregular nutritional intake and a diet high in saturated fatty acids, as well as other factors, can negatively influence the cardiovascular health of cabin crew. Proper training related to obesity and its associated health risks should be encouraged as an important task of the healthcare team; and this should not be excluded from aerospace medicine.

Crew nutrition is a variable to be taken into account in any analysis of operational performance.

That is why it should always be considered that, through adequate nutrition, the following can be achieved:

- High operational efficiency.

- Avoidance of abdominal distention.

- Development and preservation of muscle mass.

- Adequate hydration is maintained.

A healthy diet provides all the necessary nutrients and energy, appropriate to the age, weight and activity of the pilots, to maintain good health. It also prevents cardiovascular diseases, hypertension, diabetes, among other high-risk diseases.

The pilot's diet will depend on the type of aircraft, the mission to be performed, the flight time, the effects of altitude and cabin oxygen. Although there are generalities, the energy demand is different in fighter pilots, helicopter pilots, pilots performing military transport missions, aerial work, aerial sports operations or commercial transport crew members.

Food must be sufficient, complete, harmonious and adequate to the particular needs of each individual.

The nutrients that a healthy diet should contain are:

Carbohydrates: the intake should represent between 50-60% of total calories. They are the body's major source of energy, the easiest form of fuel to obtain and digest. Carbohydrates are digested to glucose and this is absorbed into the body to be used or stored.

Simple carbohydrates are absorbed quickly and only provide energy. They are found in table sugar, honey, sweets and sugar from milk and fruits.

Complex carbohydrates take more work and digestion time, are absorbed more slowly and in addition to energy they provide vitamins, minerals and fiber. They are mainly found in cereals, pasta, bread, grains and legumes.

Proteins: their contribution should represent 15-20% of total calories. They are essential nutrients for the development of organs and tissues such as skin and muscles.

Proteins are part of the immune, hormonal and coagulation systems. Proteins are made up of amino acids. The best quality proteins are those that come from foods of animal origin: eggs, meat and dairy products.

Fats: the intake should represent between 20-30% of total calories and less than 7% should be provided by saturated fats, up to 15% can come from monounsaturated fat (mainly in olive oil) and up to 10% can come from polyunsaturated fat omega-3 and omega-6. Fats provide energy reserves and are essential for the absorption of vitamins A, D, E and K.

The consumption of saturated fats of animal origin is not recommended, because they contain cholesterol and their consumption increases the level of this lipid in the blood. That is why they are considered unhealthy fats and it is recommended to reduce their consumption: egg yolk, whole dairy products, cream, offal and sausages.

On the contrary, the consumption of unsaturated fats of vegetable origin (vegetable oils of corn, olive, sunflower, canola, soybean, linseed, etc., seeds and nuts) are very beneficial for health, especially for the prevention of cardiovascular diseases, because they help to lower blood cholesterol levels.

Omega 3 fatty acids are present in the fatty portion of fish and seafood and are very important to lower cholesterol levels, have antithrombogenic and anti-inflammatory effects.

Vitamins: these are chemical compounds essential for the normal functioning of the

organism. The human body cannot manufacture most vitamins, so it is necessary to consume them with food. These include vitamin A (antioxidant and involved in hormone formation), vitamin D (allows intestinal absorption of calcium), vitamin E (antioxidant and involved in tissue formation and fertility), vitamin K (involved in blood clotting), vitamin C (produces collagen for wound healing and tissue formation) and B complex vitamins (involved in many of the body's metabolic processes).

Minerals: they are essential chemical elements for the normal functioning of the organism, they participate in the formation of tissues, hormones and in most of the chemical reactions of the body. Among the most important for health are: calcium, iron, sodium, phosphorus, zinc, chlorine and potassium.