Traveling by air, whether on a short domestic flight or a lengthy international journey, poses unique health challenges. From the cramped confines of economy seating to the dry, recycled cabin air, every traveler should be aware of how to safeguard their health while flying. Here are some practical tips to help you stay healthy, whether you're up in the air for one hour or over twelve. All images courtesy of Wix Media. As an Amazon Associate I earn from qualifying purchases.
General Tips for Flights
1. Masking Up: Regardless of the flight duration, wearing a mask can be a wise choice, especially during flu season or if you notice many passengers coughing or showing signs of illness. Masks are particularly useful in crowded, enclosed spaces like airplanes where air circulation is limited. Don't forget to put them on if you are in a busy line like customs too as these are also high risk areas.
2. Hydration is Highly Important: Cabin air has very low humidity and can lead to dehydration. Drink plenty of water before, during, and after your flight to keep hydrated. I always make sure to have my refillable bottle full before boarding as most airports have refilling stations past security that you can top up. I was surprised on one budget airline when they didn't even offer water for a 3 hour flight. Well, technically they had it but it was for sale a $5 per bottle. Fortunately I had my bottle filled so I was fine. Another benefit to having your own bottle is that if the flight undergoes turbulence the beverage service may be canceled. Finally, try to avoid alcohol and caffeine, as they can exacerbate dehydration.
3. Move Around: Whenever possible, try to stand up and move around the cabin. On a short flight, even a quick stretch or a walk to the bathroom can help. Do a brisk walk in the terminal prior to boarding especially if you are on a connecting flight as this can help improve circulation.
4. Sanitize: Always carry hand sanitizer and sanitizing wipes. Wipe down your seat area, including the tray table and armrests, to minimize exposure to germs.
5. Travel Insurance: If traveling to a different country consider investing in travel insurance that covers medical expenses. It’s a prudent measure that can save you from unforeseen medical costs and complications that might arise from illnesses contracted on the plane or from other travel-related injuries.
Short-Haul Flights
Short-haul flights, typically less than 3 hours, might seem less daunting, but they can still pose health risks, especially if you travel frequently.
1. Quick Exercises: Utilize simple exercises you can do in your seat, like ankle circles, foot pumps, and leg lifts, to keep the blood flowing and avoid stiffness.
2. Nutritious Snacks: Since short-haul flights often do not provide meals, bring healthy snacks like fruits, nuts, or protein bars. This will help you avoid sugary or fatty airport food.
3. Rest and Relaxation: Even on short flights, a good neck pillow can provide support for a quick nap, helping you arrive refreshed. My personal favorite is the BCOZZY Neck Pillow. It is great for preventing your head from bobbing forward and waking yourself. The pillow can be adjusted to position your head in a comfortable manner no matter that seat you are located in.
Long-Haul Flights
These longer flights introduce different challenges and risks. Here's how to tackle some of the common issues:
1. Nutritional Considerations: Opt for lighter meal options and avoid foods high in sodium as they can cause bloating and discomfort. If you have dietary restrictions or conditions that can flare up due to dietary triggers, consider pre-ordering a special meal that suits your needs. Either that or forego the airline meal and buy something to your liking in the airport beforehand if possible. This is always a good option for travel with kids too as they might not (and probably won't) want what the airline serves.
2. Medication Management: For long-haul travelers, especially, it’s important to manage your medication schedule effectively. If you're crossing time zones, adjust your medication schedule accordingly and consult with your doctor before your trip for advice on adjustments. Always make sure that you have at least a week extra with you just in case of flight delays, cancelations, and the like. Never pack your medication in a checked bag! If it is in a carry-on that you are forced to check when you get tot the gate or on board then ensure you take it, and any laptops or other rechargeable devices, out of the bag before you surrender it.
3. Managing Sleep: Adjust your watch to your destination’s time zone as soon as you board and sleep according to that schedule if possible. If you don't have a water bottle with you , try to get one from an attendant before you start to snooze because with that dry air you might wake up really thirsty at some point and it is nice to have handy as opposed to having to flag down an attendant while everyone else is sleeping. I also always fly with a small nasal spray bottle because the cabin air makes my nose so sore and dry when I sleep. Use an eye mask, earplugs, or noise-cancelling headphones to block out cabin noise. Apple AirPods are my go to for noise canceling headphones and I often use them with my Calm app for white noise.
4. Deep Vein Thrombosis: This is a particularly important one for anyone on long flights but there are several groups that have a higher risk factor for this condition to develop. Since this bullet point is one about safety as opposed to more passenger comfort I want to do a deeper dive on it.
What is Deep Vein Thrombosis? Deep Vein Thrombosis (DVT) occurs when a blood clot forms in a deep vein, usually in the legs. It can be a serious condition because the clot has the potential to dislodge and travel to the lungs, causing a pulmonary embolism, which is life-threatening.
Who are the Higher Risk Groups? People most at risk for Deep Vein Thrombosis (DVT) include those with certain medical conditions or lifestyle factors that can influence blood flow, especially during situations like prolonged sitting during flights. These individuals may want to consult their doctor prior to taking the flight just to discuss the individual risk factor. Here are the key risk groups:
Age: The risk of DVT increases with age, particularly for those over 60
Previous DVT or Pulmonary Embolism: Individuals who have had DVT or pulmonary embolism in the past are at a higher risk of developing it again.
Certain Medical Conditions:
Cancer and its treatments (chemotherapy) can increase the risk of clotting.
Heart disease, especially heart failure, increases DVT risk.
Inflammatory bowel disease (such as Crohn’s or ulcerative colitis) also elevates risk.
Blood clotting disorders that make your blood clot more easily.
Pregnancy: Pregnancy increases the pressure in the veins in your pelvis and legs. The risk of blood clots from DVT continues to be higher until about six weeks after giving birth.
Hormone Therapy or Birth Control Pills: Medications containing estrogen, such as hormone replacement therapy or birth control pills, can increase clotting factors in your blood.
Obesity: Excess weight increases the pressure on the veins in your pelvis and legs, which can affect blood flow and lead to clots.
Surgery: Major surgery, especially of the hips or knees, is a significant risk factor for DVT.
Why is DVT a Concern on Flights? During long flights, the combination of prolonged sitting and the cabin’s low-pressure environment can slow blood circulation, increasing the risk of clotting. Passengers who fall into the key is groups identified above are more prone to the risk.
Symptoms of DVT to Watch For:
Swelling in the foot, ankle, or leg, usually on one side
Cramping pain in the affected leg that typically begins in the calf
Severe, unexplained pain
Warmth in the area of the leg that is swollen or painful
Red or discolored skin on the leg
What to Do If You Experience Symptoms:
Inflight: Alert the flight attendants if you notice symptoms of DVT. They can provide assistance and, if necessary, arrange for medical attention upon landing.
Post-Flight: If you suspect DVT after a flight, seek immediate medical evaluation. Early treatment is crucial to prevent the clot from becoming more dangerous.
How to Reduce Risk of DVT: Whenever possible, try to walk up and down the aisle. If you are unable to stand, perform seated exercises: flex your ankles, press the balls of your feet down hard against the floor, and regularly move your legs. Drink water to keep your blood circulation healthy and avoid alcohol and caffeine (both before and during your flight), which can further dehydrate you. Wearing Compression socks, like those pictured below, can help maintain blood flow and reduce the risk of swelling and clotting.
5. Gout: While this is more a pre-existing condition rather than something that would happen during a flight it is similarly aggravated by the same environment that can cause DVT. Gout is a form of inflammatory arthritis that occurs when uric acid crystals accumulate in the joints causing pain and swelling. Long flights can result in a flare up of the condition for those who have experienced them in the past but the same methods to combat DVT are effective for preventing these types of flare ups as well:
Avoid Alcohol: Alcohol increases uric acid production while also dehydrating the body, which can cause uric acid crystals to form. Avoid consuming it at all the day of your flight and preferably the day before.
Avoid Prolonged Sitting: As with DVT it may impair the normal circulation in the legs, exacerbating swelling and pain in individuals prone to the condition.
Take Appropriate Medication: If you have medication for it consider taking it as prescribed when you board your flight, especially if it's a long one.
Summary
Flying is already challenging (and sometimes painful) enough whether your destination is just a short hop away or on the other side of the globe, especially if you are sitting in the more confined economy class. Regardless of the type of journey you are embarking on there are always ways to improve the experience. Using these tips will make your trip more bearable and better for your health and well-being.
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