Essential Health Tips for Air Travel
- Ian
- Mar 8
- 5 min read
Updated: Mar 27
Traveling by air presents unique health challenges. Whether you're on a short domestic flight or a lengthy international journey, paying attention to your well-being is crucial. 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 airborne for one hour or over twelve. All images courtesy of Wix Media. As an Amazon Associate, I earn from qualifying purchases.
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General Tips for Flights
Flying can be stressful. Here are some key tips that apply to all flight types:
1. Masking Up: Regardless of the flight duration, wearing a mask can be smart. This is especially true during flu season or if you notice many passengers coughing. Masks are essential in crowded, enclosed spaces like airplanes where air circulation is limited. Remember to mask up in busy areas like customs too, as they are also high-risk zones.
2. Hydration is Highly Important: Cabin air has very low humidity and can quickly lead to dehydration. Always drink plenty of water before, during, and after your flight. A refillable bottle is a traveler's best friend. Most airports have refilling stations past security. This practice saved me once on a budget airline that tried to charge $5 for a bottle of water. Having your own bottle is also handy during turbulence, as beverage service might be canceled. Try to avoid alcohol and caffeine, as they can worsen dehydration.
3. Move Around: Whenever possible, stand up and move around the cabin. On a short flight, even a quick stretch or a walk to the bathroom can help. If you have a connecting flight, a brisk walk in the terminal before boarding can boost 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 abroad, consider getting travel insurance that covers medical expenses. This wise investment can save you from unforeseen costs due to illnesses contracted on the plane or travel-related injuries.
Health Considerations for Short-Haul Flights
Short-haul flights, typically lasting less than three hours, might appear less daunting. However, they still carry health risks, especially for frequent travelers.
Quick Exercises
Engage in simple seated exercises, like ankle circles or leg lifts, to keep your blood flowing and avoid stiffness.
Nutritious Snacks
Many short-haul flights don't provide meals. So, pack healthy snacks like fruits, nuts, or protein bars. This way, you can avoid unhealthy airport food.
Rest and Relaxation
Although short, a flight warrants some rest. A good neck pillow can help achieve this. I swear by the BCOZZY Neck Pillow. It prevents your head from bobbing forward and waking you up. It can be adjusted for comfortable positioning, no matter where you're seated.
Navigating Long-Haul Flights
Long-haul flights introduce a set of challenges. Here are ways to address common issues:
Nutritional Considerations
Choose lighter meal options to prevent discomfort. Avoid high-sodium foods as they can lead to bloating. If you have dietary restrictions, pre-order a special meal that suits your needs, or grab something at the airport.
Managing Sleep
Adjust your watch to your destination’s time zone early. If you don't have a water bottle, ask an attendant for water before sleeping. Hydration is key to avoiding waking up thirsty in the dry cabin air. I carry a small nasal spray to combat nose dryness while sleeping. Invest in a pair of noise canceling headphones to isolate you from the cabin noises. Consider using an app like Calm to play nature sounds or quiet music to aid in sleeping.
Medication Management
For long-distance travelers, managing your medication schedule is vital. If crossing time zones, adjust your schedule accordingly. Always pack extra medication in your carry-on, not your checked luggage. This ensures you have access to it regardless of flight delays.
Deep Vein Thrombosis (DVT)
Deep Vein Thrombosis (DVT) is a serious condition that can develop on long flights. Here’s what you should know:
What is DVT?
DVT occurs when a blood clot forms in a deep vein, usually in the legs. This condition becomes dangerous if the clot dislodges and travels to the lungs, leading to a pulmonary embolism.
Who is at Risk?
Certain groups are more vulnerable to DVT:
Age: Those over 60 have a higher risk.
Previous DVT or Pulmonary Embolism: A history of these conditions increases risk.
Health Conditions: Cancer, heart disease, and others can elevate DVT risk.
Pregnancy: Increased pelvic pressure raises the chances of clot formation.
Hormones: Medications like birth control pills can increase clotting factors in blood.
Obesity: Extra weight places pressure on veins, affecting blood flow.
Surgery: Major surgeries, especially of the hips or knees, heighten risk.
Why DVT is a Concern on Flights
Long flights involve prolonged sitting and low cabin pressure, which can slow blood circulation and amplify clotting risk.
Symptoms to Watch For
Be alert for signs of DVT, such as:
Swelling in one leg or ankle
Cramping pain in the calf
Severe, unexplained pain
Warmth in a swollen leg
Red or discolored skin
What to Do
Inflight: Alert flight attendants if you notice symptoms of DVT. They can help and arrange medical attention upon landing.
Post-Flight: If symptoms arise after flying, seek medical evaluation immediately.
How to Reduce Risk
Stand up and walk around when possible. Perform seated exercises, flex your ankles, or move your legs regularly. Stay hydrated and avoid alcohol and caffeine, which can further dehydrate. Compression socks can also be beneficial in maintaining blood flow.
Gout Management
While gout is a pre-existing condition, it can worsen during flights due to the same factors that lead to DVT. Gout occurs when uric acid crystals accumulate in the joints.
Prevention Strategies
Avoid Alcohol: It increases uric acid production and dehydration. Avoid it the day before and the day of your flight.
Limit Sitting: Like DVT, prolonged immobility can worsen gout symptoms.
Medication: If prescribed, take your medication as directed before your flight.
Summary
Flying, whether for a short or long distance, can be challenging. The confined space of economy class makes it even more difficult. However, with careful planning and these health tips, you can improve your overall experience. Remember, prioritizing your health will lead to a more enjoyable journey.
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