Flight Hygiene: Lessons from Naomi Campbell’s Pre-Flight Rituals
- Lolly Fontaine
- 14 hours ago
- 5 min read
Naomi Campbell’s airport routine has racked up over three million views on YouTube, almost prophetically recorded before the COVID-19 pandemic.
In this five-minute video, Miss Campbell captures her exceptional flight hygiene protocol. For some, it might seem excessive, but as I watched, I realised that Miss Campbell and I were kindred spirits.
So, in this post, we’re going to take a look at what she recommends, five years later, to see if it still stands the test of time. We will also explore what we might want to add to avoid picking up any nasty lurgies on our destination wedding trip, family reunion, or babymoon. Because, let’s be honest, no one has time to get ill on a flight and spend their hard-earned break in bed, or worse, on the toilet!
What Naomi Campbell Did Right (and Wrong)
What She Got Right
1. Stay Hydrated
One of the easiest ways to support your immune system during a flight is by staying hydrated. Cabin air is notoriously dry, which can lead to dehydration and weakened mucous membranes, making you more susceptible to infections. Sip water consistently throughout the flight and avoid alcohol and excessive caffeine, as both contribute to dehydration.
A well-hydrated body will also improve the efficiency of your lymphatic system, which in turn impacts your circulatory system. This is vital for long-haul flights as it helps minimise the risk of deep vein thrombosis (DVT).
2. Disinfecting the Cabin Seat and Surrounding Areas
Naomi takes no chances and wipes down everything—seat, tray table, armrests, seatbelt, window, and even the air vent above her seat. A study found that the tray table is one of the dirtiest spots on a plane, harbouring up to eight times more bacteria than a toilet flush button!
A pack of disinfectant wipes should be a staple in every traveller’s carry-on. Look for antibacterial wipes with at least 70% alcohol to effectively kill germs.
3. Hydrating Face Mask
Naomi applies a face mask mid-flight—a smart move! Cabin air can be as dry as a desert, with humidity levels often below 20%, compared to a comfortable 40–60% on the ground. This can leave your skin parched and irritated.
A hydrating sheet mask or a good-quality moisturiser with hyaluronic acid can help combat this. Pro tip: apply a layer of face oil or balm over your moisturiser to lock in hydration.
4. Face Mask Choice
Naomi wears a cloth mask, which might have given her a sense of security, but unfortunately, cloth masks do not offer much real protection. If you’re serious about protecting yourself from airborne viruses, an N95 or FFP2 respirator mask is the way to go. On a long-haul flight, swap it out every three to four hours for maximum efficiency.
5. Supplement Stash
Naomi was seen carrying a sizeable bag of supplements, but she didn’t share the details. Luckily for you, I will share my personal supplement protocol below!
What She Got Wrong
Bag of Twix and Haribo—Why Sugar Before a Flight Is a No-No
Naomi might be a supermodel, but even she isn’t immune to the temptations of a sugar hit before a flight. Here’s why it’s best to avoid refined sugars before take-off:
Blood Sugar Spikes and Crashes – Sugar causes rapid spikes in blood glucose levels, followed by an energy crash, leaving you sluggish and potentially nauseous.
Increased Inflammation – Sugar can trigger inflammatory responses in the body, increasing the risk of bloating, fatigue, and weakened immunity.
Impact on Sleep – High sugar intake can interfere with melatonin production, making it harder to sleep on the flight.
Instead, opt for protein-rich snacks like nuts, seeds, or boiled eggs, which will keep you full and energised without the crash.
Why People Get Sick on Long-Haul Flights
Close Proximity to Others – Passengers are seated in close quarters for long periods, making it easy for airborne viruses (such as colds, flu, and COVID-19) to spread through respiratory droplets from coughing or sneezing.
Dry Cabin Air – The humidity in aeroplane cabins is usually below 20%, much lower than normal indoor environments (around 40–60%). This dryness can weaken mucous membranes in the nose and throat, reducing the body’s natural defence against viruses.
Touching Contaminated Surfaces – Tray tables, seat belts, armrests, and bathroom handles can harbour germs. If passengers touch these surfaces and then their face, they can become infected.
Weakened Immune System – Long-haul travel often involves stress, disrupted sleep, and jet lag, all of which can weaken the immune system, making passengers more susceptible to infections.
Debunking Myths: Is Aeroplane Air Really Recycled?
Most people believe that cabin air is just recycled filth, but that’s a myth. Most modern commercial aircraft use HEPA (High-Efficiency Particulate Air) filters, which:
Remove 99.97% of airborne particles, including bacteria, viruses, and allergens.
Refresh cabin air every two to three minutes by mixing fresh outside air with filtered cabin air.
Minimise the risk of airborne transmission because air flows vertically (from ceiling to floor) rather than circulating throughout the cabin.
However, while HEPA filters are highly effective, they do not prevent transmission from close contact, so masking up and maintaining good hand hygiene is still essential.
My Stay-Healthy Protocol
Two Weeks Pre-Flight
To prepare my immune system before flying, I:
Increase my intake of fermented foods (kimchi, kefir, sauerkraut) for gut health.
Eat more antioxidant-rich foods like berries and leafy greens.
Reduce processed sugar to keep inflammation low.
Stay adequately hydrated - at least 2 litres of water a day.
Start taking extra vitamin C and zinc to boost immunity.
Day Before the Flight
Eat a light, nutrient-dense meal high in protein and low in refined carbs (such as scrambled eggs with vegetables or a protein smoothie).
Stay hydrated with water and electrolytes.
Drink ginger tea to ease digestion and nausea.
Take a probiotic to support gut health.
Supplements During Flight
Antiviral nasal spray every four hours (e.g. colloidal silver, iodine water, or Vicks First Defence).
Vitamin C (1000 mg) with one glass of water.
Magnesium (200 mg) – Helps with relaxation and muscle cramps.
Nattokinase (100–200 mg (2000–4000 FU) – For improving circulation.
Melatonin (0.5–1 mg) – Take one to two hours before sleep (if needed).
Post-Flight
Nasal irrigation every three hours for the first day.
Vitamin C (1000 mg) with one glass of water.
Magnesium (200 mg) – Helps with relaxation and muscle cramps.
Nattokinase (100–200 mg (2000–4000 FU) – For improving circulation.
Melatonin (0.5–1 mg) – Take one to two hours before sleep (if needed).
Final Thoughts
Naomi Campbell might have pioneered the celebrity-approved flight hygiene routine, but with a few tweaks, we can take it to the next level. By staying hydrated, avoiding sugar, masking up properly, and supporting our immune system pre-flight, we can ensure we arrive at our destination healthy, happy, and ready to enjoy our trip!
Now, who’s ready to travel like a pro? ✈️