Whilst many of us benefit from the thrill, anticipation and convenience of air travel, spending time thousands of feet up in the air can come with its drawbacks. Jetlag from crossing time zones, gut issues related to cabin pressure changes, dehydration due to low humidity levels, poor circulation from sitting, mood fluctuations, stress and slow recovery are all effects that some of us unfortunately experience post-flight.

For those flying into Melbourne's Tullamarine Airport however, the answer is nestled a short walk away from Terminal 4 in the brand-new, duel-branded Novotel and ibis Styles hotels. Higher State is Melbourne Airport's first health club and wellness centre and offers a holistic approach to traveller wellness, addressing the physical, mental and emotional aspects of well-being.

The 24/7 health club and wellness centre offers a sanctuary away from the hustle and bustle and is complete with a state-of-the-art facilities including a full health club/gym set up, functional training, personal training, group exercise classes, Reformer Pilates and a yoga space. With additional features of a 25m indoor pool, infrared sauna, compression recovery boots, virtual sessions as well as signature wellness treatments offered by a fully trained Therapist, guests can find time to focus on themselves while discovering a relaxing state of well-being.

“Designed specifically for the weary traveller in mind, Higher State's wellness pillars are designed to enhance guest's innate biochemistry and empower them to reach their fullest potential” says Bree Melotte, Belgravia Leisure Wellness Expert. “We look to address effects associated with flying by offering the perfect post flight care plan, whereby a higher state of health is achieved not only through physical fitness, but also by nurturing a positive and balanced state of mind”.

Here are five ways that Higher State may help you combat the negative effects of flying:

1. Reduce stress and regulate mood

Travel can be physically and mentally stressful, leading to feelings of fatigue, anxiety or irritability. Exercise releases endorphins, which is known to enhance mood and reduce stress. A short workout can help improve mental clarity, calm the mind and reduce post-flight fatigue.

Participating in activities that decrease cortisol levels may support adrenal health and regulate both the sympathetic nervous system (SNS) and the parasympathetic nervous system (PSNS). The SNS prepares the body for 'fight or flight,' while the PSNS helps restore calm and composure.

Higher State also supports the regulation of monoamine neurotransmitters such as dopamine, norepinephrine, and serotonin, which are crucial for mood stability.

Suggested Experiences:

• Movement: Yoga, Pilates, Personal Training, Swimming
• Body: Hepburn Wellness Massage or Facial
• Nutrition: Adrenal-supporting foods rich in zinc and B vitamins, as well as Serotonin-rich foods including turkey, cheese, eggs, dairy, nuts, and seeds accompanied by chamomile tea available at Smaller Holdings
• Recovery: Infrared sauna and compression boots
• Sleep: Restful accommodations in Novotel or Ibis rooms
• Mindfulness: Journaling and virtual meditation

2. Ease the Jet Lag

Travel across time zones may disrupt your circadian rhythm, leading to jet lag, fatigue and sleep issues. Physical activity can help reset your internal clock, boost your energy levels, promote better sleep and helps adjust to the new time zone.

Higher State offers facilities and treatments that focus on the regulation of serotonin and melatonin, supporting the nervous system and promoting whole-body relaxation. Melatonin aids the transition from wakefulness to sleep and may help mitigate jet lag.

Suggested Experiences:

• Movement: Treadmill running
• Body: Tranquillity Massage
• Nutrition: Magnesium and tryptophan-rich foods, along with sleep tea from Small Holdings
• Recovery: Infrared sauna and Remedy Facial
• Sleep: Highlander Minerals Sleep Spray and Flow Wellness Soak
• Mindfulness: Pilates, Virtual Meditation and Yoga

3. Rehydrate

Airplane cabins have low humidity, which may lead to dehydration, impacting your muscles and joints. Moderate exercise encourages you to rehydrate and helps improve fluid balance, ensuring that muscles and joints function properly after the flight.

A post-flight facial is also the perfect remedy for this, as while water hydrates the surface of the skin, a facial will drive the moisture deep into the skin and hold it there.

Suggested Experiences:

• Movement: Pre/Post workout stretching
• Body: Hepburn Wellness Massage and Hydramemory facial
• Nutrition: Coconut water from Small Holdings is a great way to get natural electrolytes back into your system
• Recovery: Compression boots to rebalance the pH levels in the blood
• Sleep: Add a sprinkle of pink salt into a glass of purified water to ensure optimal hydration whilst sleeping
• Mindfulness: Virtual yoga

 4. Improve your gut health

As the cabin pressure changes, particularly upon ascent and decent, the gas in our bodies react accordingly, and can impact on your gut health. Supporting a healthy gut microbiome positively influences mood, skin health and immune function, and moderate exercise can reduce inflammation and enhance gut flora composition.

Suggested Experiences:

• Movement: Personal training focused on core strength
• Body: Muscle Focus Massage to enhance blood flow
• Nutrition: Fermented foods and high-fibre options from Small Holdings to promote a healthy gut
• Recovery: Infrared sauna for detoxification
• Sleep: A cup of hot water before bedtime
• Mindfulness: Virtual yoga session

5. Improve circulation, stiffness and reduce recovery times

Sitting for extended periods may cause tightness and stiffness in muscles, particularly in the back, neck, hips, and legs. Post-travel exercises, such as yoga, stretches and mobility exercises help release muscle tension, improve flexibility and restore mobility in the joints.

All this sitting on long flights may also lead to poor circulation, especially in the legs, which increases the risk of blood clots and swelling. Light movement like walking, stretching, or gentle yoga stimulates blood flow, reducing the risk of deep vein thrombosis (DVT) and swelling in the legs and feet.

Higher State's offerings aim to support healthy detoxification pathways through the liver and lymphatic system, increasing blood flow to detox organs and tissues, which may reduce inflammation and promote faster recovery.

Suggested Experiences:

• Movement: Activities that induce sweating—running, Pilates, or virtual yoga
• Body: Compression boots and Hydramemory Facial
• Nutrition: Detoxification-rich foods from Small Holdings, such as cruciferous vegetables (kale, broccoli, cabbage) paired with lemongrass and ginger tea
• Recovery: Infrared sauna sessions
• Sleep: Hot and cold showers with dry skin brushing before bed and upon waking
• Mindfulness: Virtual yoga classes

By embracing these wellness strategies, Higher State Melbourne Airport ensures that travellers can optimise their well-being before and after flights.

Higher State Melbourne Airport will offer Health Club memberships and casual access options for guests, workers, visitors and local community residents alike.

To find out more visit www.higherstate.com.au