Water retention after long flights: What natural medicine recommends

Who doesn’t know this: After a long intercontinental flight, the legs feel heavy and swollen, shoes suddenly pinch, and the ankles look as if they have doubled in size. Water retention after flights is a widespread phenomenon affecting many travelers—from occasional flyers to seasoned frequent fliers. What causes this, and what has natural medicine offered against it for centuries? In this article, we take a look at traditional herbal knowledge traditions, including the inherited healing wisdom of Hildegard von Bingen, and show how tried-and-true plant remedies and simple rituals can support overall well-being while traveling.

Why do legs swell on airplanes?

The phenomenon of swollen legs on airplanes has several causes that reinforce each other. On the one hand, the cabin of an airplane has artificially generated air pressure that is significantly lower than at sea level—typically equivalent to the pressure at about 2,400 meters altitude. This changed pressure affects how fluids distribute in body tissues. Added to this is the extremely dry cabin air with a relative humidity often below 20 percent, which causes the body to conserve fluid and store it in certain areas.

Another crucial factor is the long sitting position. Sitting for hours in a cramped airplane seat means the legs move very little. Blood and tissue fluid pool in the lower extremities because the muscle pump—the natural pumping action of the calves when walking—is inactive. The return flow of lymph fluid from the legs is thus significantly slowed. The result is the typical numbness, heaviness, and finally visible swelling around the ankles and feet.

Additionally, many travelers drink too little water on board and instead consume alcohol or caffeinated beverages, which have a diuretic effect. Paradoxically, the body reacts to the resulting fluid deficit by retaining even more water in the tissues. It is therefore a self-reinforcing cycle. Liver products from Bitterkraft Knowing this is the first step to counteracting it deliberately—both during the flight and in the recovery phase afterward.

Water retention after long flights arises from the interplay of cabin air pressure, prolonged sitting, and often insufficient fluid intake—a classic phenomenon affecting nearly every long-distance traveler.

Hildegard’s herbal knowledge and the tradition of diuretic plants

Hildegard von Bingen, the great universal scholar and abbess of the 12th century, left us extensive plant knowledge in her works “Physica” and “Causae et Curae” that still fascinates today. Although air travel was, of course, unimaginable in her time, she described in detail how to deal with conditions we would now recognize as water accumulation in tissues. She observed that certain herbs and roots had been traditionally used since antiquity to support the natural balance in the body—a concept that runs like a red thread through Western monastic medicine. Hildegard von Bingen products

Particularly interesting is Hildegard’s concept of “moisture” in the body. In her worldview, shaped by the theory of the four humors, imbalances in bodily fluids were considered the cause of many ailments. She recommended, among others, fennel, parsley, and nettle for people suffering from excessive “moisture.” These herbs were used in the form of soups, teas, and poultices—simple home remedies valued equally in monasteries and rural households. The fact that these traditions still persist today shows the enduring popularity of these plants in modern natural medicine.

“Fennel is good for both the healthy and the sick [...] it makes one cheerful and brings a pleasant scent and good digestion.” – Hildegard von Bingen, Physica (12th century), original quoted from the herbal book

However, knowledge of diuretic plants is by no means limited to Hildegard. In Chinese medicine, Ayurvedic plant knowledge, and European folk medicine, there is remarkable agreement: certain herbs have been traditionally used across cultures and millennia to help remove excess fluid from tissues. This convergence of different healing traditions strongly indicates that people intuitively recognized the properties inherent in certain plants. BitterKraft Original

Today, we are witnessing a renaissance of this knowledge. People oriented toward natural medicine consciously draw on these traditions—not as a substitute for medical care, but as a meaningful complement and a way to support overall well-being while traveling with traditional remedies. Especially the “add rather than subtract” philosophy of modern natural medicine fits perfectly with this approach: enriching everyday life with proven rituals and plant companions.

These medicinal plants are traditionally used for water retention

Natural medicine knows a whole range of plants that have been traditionally used for centuries when it comes to balancing body fluids. Many of these are easily accessible in daily life—as tea, fresh plant juice, or concentrated extract. It is important to understand that these plants are not medicines but herbal companions that can support general well-being—embedded in a healthy lifestyle.

Traditionally used medicinal plants for water retention after travel:

• Nettle (Urtica dioica): Nettle is one of the best-known traditional herbs in Europe and has been cultivated in monastery gardens since the Middle Ages. In folk medicine, it was traditionally used as a springtime tea and is historically considered a classic companion plant when well-being needs to be restored after long journeys.
• Parsley (Petroselinum crispum): Hildegard von Bingen already valued parsley and described it extensively in her works. This kitchen herb has been used in European herbal tradition for centuries and appears in numerous inherited recipes of monastic medicine.
• Dandelion (Taraxacum officinale): Dandelion is one of the most cited medicinal plants in European natural medicine. Root and herb have been traditionally used for generations, and the plant holds a firm place in nearly every European folk medicine tradition. Liver products from Bitterkraft
• Birch leaves (Betula pendula): Birch leaf tea is a classic part of German folk medicine and has been passed down in the herbal tradition of the North since the early Middle Ages. In Scandinavian and Central European households, it was considered a proven spring tonic for general well-being support.
• Elderberries (Sambucus nigra): The black elder was a sacred tree in Germanic folk medicine and was used by herbalists for various purposes. Hildegard also dedicated a section to it in her Physica and valued it as a companion for general imbalances.
• Horsetail (Equisetum arvense): Horsetail, also called scouring rush, is one of the oldest medicinal plants in the world and was already used in ancient medicine. In medieval monastic medicine and especially in Hildegard’s tradition, it appears as a classic herb for the general balance of the body’s water metabolism.

What is behind these plants?

Many of the herbs mentioned above contain flavonoids, organic acids, and minerals that have been the focus of herbal research for centuries. For example, nettle is rich in potassium and silicon compounds, which were considered relevant for tissue balance in traditional medicine. Dandelion contains bitter-tasting compounds (so-called sesquiterpene lactones) as well as inulin—both substances long discussed in natural medicine. BitterKraft Original Birch leaves are considered rich in flavonoids such as hyperoside and quercetin derivatives. All these ingredients are subjects of ongoing scientific study—historically discovered intuitively, today systematically researched.

A proven travel ritual for many natural medicine enthusiasts is to start a herbal tea ritual several days before the flight. A blend of nettle, birch leaves, and dandelion as a gentle tea morning and evening can support general well-being and prepare the body for the upcoming travel strain. The beauty of this: these herbs are easily available in organic quality and combine wonderfully.

The combination of nettle, birch leaves, and dandelion has been considered a classic tea trio in European herbal tradition for centuries that can support general well-being—ideal as a travel companion before and after long flights.

Practical rituals and companions before, during, and after the flight

Besides herbal companions, there are a number of simple, natural medicine-inspired rituals that can noticeably support well-being on flights. These practices cost little, require no elaborate preparation, and can easily be integrated into any travel routine. The basic principle is: consciously accompany the body instead of simply exposing it to the stresses of modern air travel.

Already in preparation for a long-distance trip, it is worthwhile to pay attention to sufficient fluid intake. Herbal teas, still water, and fresh juices instead of alcohol and coffee in the days before the flight—that is a simple but effective measure. Traditional herbal recipes also recommend favoring light, low-salt meals, as salt is known to tend to bind fluid in tissues. In monastery kitchens, this was a matter of course: fasting periods and conscious nutrition were considered preparation for special physical demands. Fasting products

During the flight, regular movement exercises are a must. Ankle circles, heel lifts, short walks down the aisle—these small movement rituals activate the natural calf muscle pump and can help tissue fluid circulate better. Additionally, natural medicine recommends compression socks, which in folk medicine were traditionally replaced by firm bandages and use the same principle: gentle external pressure to support the return flow from the legs. Drink plenty of still water—preferably also as herbal tea from a thermos bottle brought along if airport rules allow.

An observational study by the University of Edinburgh (2001, published in The Lancet) examined the risk of leg problems on long-haul flights and found that regular movement exercises and adequate fluid intake are among the most important protective measures. Compression stockings were also highlighted as a supportive measure.

After landing, the actual recovery phase begins. A traditional ritual still practiced in many European spa towns and Kneipp health resorts is the contrast foot bath: alternately pouring warm and cool water over the legs or soaking the feet for a few minutes. This simple water therapy ritual, popularized by Sebastian Kneipp in the 19th century and based on even older folk customs, can noticeably support well-being after a long flight. Combined with a soothing nettle-birch tea and a short evening walk in the fresh air, it forms a complete regeneration ritual.

The contrast foot bath according to Kneipp is one of the simplest and most effective rituals of European natural medicine—and an ideal complement after long flights to support the body’s recovery.

Nutrition, bitter substances, and the big picture: holistic travel with natural medicine

Natural medicine always thinks in a broad context. Water retention after flying is not just a local problem of the legs but a sign that the entire organism has been thrown off balance by stress, lack of sleep, changed time zones, and the unusual environment of the airplane. Accordingly, the holistic view recommends not only treating the legs but accompanying the whole body in its recovery. Sleep and relaxation products

A particularly fascinating approach is the traditional bitter cure. Bitter substances—found in plants like gentian, artichoke, wormwood, or dandelion—were a central element of health care in monastic medicine. Hildegard von Bingen described bitter herbs extensively and valued their role in holistic body care. In traditional transmission, bitter substances were considered especially valuable for general constitutional care and as classic companions after periods of overstrain or imbalance. A bitter cure after a long journey can be understood as a conscious ritual to guide the body back to its natural balance. BitterKraft Original

Bitter substances as travel companions—what tradition has passed down:

In the monastic medical tradition of the Middle Ages, a daily bitter herb drink was a fixed ritual for monks and nuns—especially after long journeys on foot or horseback. The idea was simple: bitter plants like wormwood, gentian, or yarrow were traditionally used to support general well-being after physical strain. Today, bitter substances are experiencing a renaissance in modern natural medicine—as concentrated drops, teas, or part of herbal complexes. The knowledge that bitter plants have been valued for centuries is one of the most fascinating commonalities of all great healing traditions worldwide. BitterKraft Original

Nutrition also plays an important role. After a long flight, natural medicine recommends light, alkaline-rich foods: fresh vegetables, herbal soups, salads with plenty of herbs. Potassium-rich foods like bananas, avocados, and leafy greens have long been considered valuable foods after exhaustion phases in folk medicine. In contrast, heavily salted, processed foods should be avoided as much as possible in the initial period after the flight. These nutritional recommendations are timeless and can be found in similar form in Hildegard’s writings as well as in modern nutritional science. Gut and digestion products

Finally, the aspect of rest and regeneration should not be underestimated. Jet lag and disturbed sleep rhythms are close companions of long-haul flights. Natural medicine recommends giving the body conscious time to adjust: gentle movement in fresh air, going to bed early, avoiding stimulants, and instead enjoying calming herbs like valerian, hops, or passionflower as an evening tea. This holistic view—plants, nutrition, movement, and rest as a shared concert—is the true heart of natural medicine and what distinguishes it from purely symptom-oriented approaches. Sleep and relaxation products

Traditional herbal companions for travel recovery at a glance:

• Gentian (Gentiana lutea): Yellow gentian is one of the best-known bitter plants in Europe and has been a fixed part of home remedies in Alpine folk medicine for centuries. As a classic bitter tonic, it is traditionally used after physical strain.
• Valerian (Valeriana officinalis): Valerian is one of the most described sleep and relaxation herbs in European medical history. Already known in antiquity and cultivated in medieval monastery gardens, it is traditionally considered a companion for restful sleep after stressful journeys. Sleep and relaxation products
• Artichoke (Cynara scolymus): Artichoke has been used in Mediterranean folk medicine since antiquity and is one of the classic bitter plants of European natural medicine. It appears in numerous inherited herbal combinations and is traditionally used after periods of overstrain. Liver products from Bitterkraft
• Yarrow (Achillea millefolium): Yarrow was one of the most important medicinal plants in Germanic folk medicine. Hildegard von Bingen described it extensively and recommended it for various purposes. As a mildly bitter herb, it fits well into herbal mixtures for general constitutional care after travel.
• Passionflower (Passiflora incarnata): Passionflower originally comes from America and was quickly incorporated into European herbal tradition after its discovery by European botanists in the 17th century. Traditionally used as an evening tea, it is considered a gentle herbal companion for calm nights and relaxation after long journeys.

Traveling is enriching and wonderful—but the body deserves to be consciously accompanied. Natural medicine offers a rich arsenal of traditional knowledge that has proven itself over centuries. From Hildegard’s monastery gardens through the Kneipp spa baths of the 19th century to modern phytotherapy, a red thread runs through: plants, water, movement, and nutrition as a holistic concert for well-being while traveling. The next time you step off a plane and feel heavy legs, you can confidently reach into the rich treasure of inherited plant knowledge—and thus keep a millennia-old tradition alive.