As we embrace the joys of travel, we also need to remember the importance of looking after our health while on the road.
You may be perfectly healthy now and want to stay that way, or you may have some medical issues that might be compounded by air travel, especially if it’s a long flight.
Below, you’ll find 20 essential tips, divided into pre-flight preparations, in-flight strategies, and post-flight recovery, to help you stay healthy and vibrant while flying so you won’t miss a minute of your upcoming trip.
Don’t wait until you’re at the airport to think about staying well. It all starts when you book your flight. The tips below will guide you through the steps to take to set the foundation.
When booking your flight, book an aisle seat. While you’re less likely to get a virus if you sit by the window and stay seated the whole flight, you’re more likely to get DVT if you don’t move. An aisle seat makes it easier to get up and move around during the flight, and you have the added benefit of quick access to the restroom.
If you have any underlying health issues, have recently had surgery, have been in the hospital, or take prescription medications, consult your healthcare provider before flying. They can offer guidance and verify that your travel plans align with your health needs.
Before leaving, be sure you have everything you need for the flight. This includes your medical devices, an adequate supply of any prescription medicine, and comfort items like a neck pillow, eye mask, and earplugs. These are especially important to ensure you get rest during long-haul flights, as lack of sleep negatively affects your immune system.
In addition to benefiting your immune system, getting a good night’s rest before your flight will help your body cope with the demands of travel so you’ll feel better once you get to your destination. If you’re crossing multiple time zones, adjust your sleep schedule a few days beforehand, getting up an hour or two earlier or staying up later to match the time at your destination.
The Cleveland Clinic reports that as we age, we’re more susceptible to dehydration, which is a common cause of hospitalization for those 65 and over. For air travel, it’s ideal to start hydrating several days before your flight by drinking plenty of fluids.
Dehydration can cause slow circulation, digestive issues, and fatigue, all hurting your immune system. And you want that immune system to be strong to fight off any bugs you’ll encounter while traveling.
Do some light exercise before your flight, such as stretching or taking a short walk. This will help prevent stiff muscles, keep you more comfortable during the flight, and promote better circulation. Remember to keep that blood flowing! We don’t want any sluggish blood clotting.
Now’s not the time for brownies for breakfast and chips for dinner. On the days before you travel, eat your 5 servings of fruit and vegetables, some lean proteins, and lots of whole grains. It’s easy to get constipated when you travel, and you want to keep your digestive system humming along nicely. (Pack a few Smooth Move teabags if that tends to be a problem for you. Of course, wait until you get to your destination to brew a cuppa.)
If you think about it, your digestive system is timed to your daily activities and meals. If you change time zones, your digestive system will be out of sync. Therefore, the best approach is to eat lightly the day before and the day of your flight. This allows your system to rest before you start filling it up again.
Wear loose-fitting, breathable clothing, and bring layers so you can adjust to changing cabin temperatures. A big, cozy scarf can serve as a shawl or blanket.
Compression socks have an elastic fabric that fits tightly around your ankles and calves. The pressure pushes fluid up your legs and toward your heart. Compression stockings have been proven to reduce your chances of DVT. Put these stockings on first thing in the morning on the day you’ll be traveling. You can get some plain black ones or cute ones with patterns.
Now that you’ve set up the foundation for a healthy trip, it’s time to focus on what you can do on the plane. Not only do you want to avoid catching the typical viruses we think of when flying, but now’s the time to pay particular attention to what you can do to avoid deep vein thrombosis
DVT is caused by sitting for long periods in cramped seating, low atmospheric pressure, and dehydration combined with any personal risk you might have. Look in the back of the inflight magazine. Most will have some exercises you can do in your seat. If not, rock your feet from your heels to your toes, clench and relax your legs, move your feet up and down as if marching, and rock forward and back and side to side to give your hips a bit of movement. Do these exercises every few hours.
Take advantage of that aisle seat (see Tip #1) and get up and move around every few hours. It’s OK to walk up and down the aisle a few times and give your legs a good stretch when the seat belt sign is off.
Just keep that blood flowing!
According to the World Health Organization, humidity in aircraft cabins is usually less than 20%. By comparison, the average humidity in the Sahara Desert is 25%! This dry cabin air can contribute to dry eyes and nasal passages. And dry eyes and nasal passages let the bad bugs in.
So hydrate your eyes and nose with saline solution. You can apply a layer of Vaseline or ___ inside your nose as well to trap any bugs that do enter. Use your freshly washed hands or a Q-tip. I haven’t caught a cold on the plane since I started doing this years ago.
And sip water throughout the flight. Not all airlines offer water anymore, so either purchase a bottle before you board or, better yet, bring an empty reusable water through security and fill it up before you board. Don’t drink the water out of the tap in the airplane bathroom unless you use a water bottle with a filter like Bobble or …!
Now I know some people don’t like using the bathroom on the plane. I see you! But intentionally restricting fluid so you don’t need to use the restroom is not good for your health. Instead, you can avoid caffeine and alcohol, which both have a diuretic effect. I know…I’m no fun.
More viruses are transmitted by our hands than in the air on an airplane. So wash those hands with soap and water, especially before eating. You know the drill…at least for 20 seconds or one round of “Happy Birthday.” If soap isn’t available or the seat belt sign is on and you can’t get to the bathroom, use a hand sanitizer with at least 60% alcohol.
And avoid touching your face. Your eyes, nose, and mouth are where the bugs get in. I know. I sound like your Mom, but you know it’s true!
Disinfecting wipes are your trusty sidekicks. Pack them in your carry-on and use them to wipe down the armrests, tray table, seatbelt buckle, and entertainment screen controls as soon as you get to your seat.
Bring your own travel pillow and blanket (or large scarf) so you don’t have to use those the airlines provide, as they may not be thoroughly cleaned between flights. First and business class usually offer them in sealed bags, so you’re probably OK there.
And mind those hands! Beware of common areas like lavatory door and faucet handles. Use a towel to turn off the faucet and a tissue or your elbow to open the door.
Modern aircraft circulate air in a way that significantly reduces the risk of getting a cold or the flu. However, your chances of getting sick are much higher if you’re sitting within 2 rows of someone sick, if the flight is more than 8 hours, or if the plane is very crowded.
Your choice, but me? I always take a new mask with me on the plane. I put it on on long flights or if I hear anyone coughing and spluttering around me. I don’t cinch it as tight as I did during COVID, but do just like that extra bit of protection.
This dry cabin air is also really drying for your skin. So apply lotion before you board and then moisturizer and lip balm frequently during the flight to keep your skin comfortable.
Bring nutrient-rich snacks like fruits, vegetables, and nuts, which will help support your immune system. Avoid sugary and processed foods that can weaken your defenses. A handful of almonds or an apple? Yum!
If you’re going to another country, be sure not to take too much on the plane as you may have to dispose of food before you enter the country.
Stress compromises your immune system, and flying can be stressful, especially if you’re not a frequent flyer. Practice deep breathing, meditation, or mindfulness techniques to stay calm and reduce anxiety during the flight.
You want to arrive well-rested. If you have difficulty sleeping on the plane, bring a high-quality neck pillow to support your head and neck. And use earplugs and an eye mask to reduce noise and block out light.
Even if you can’t sleep, putting on your eye mask and relaxing, especially when it’s nighttime at your destination, will help you arrive refreshed.
After you land, give yourself time to rest and adjust to your new environment. Even if you don’t experience jet lag, your body will still need time to recover from the journey. I always wait at least one day before booking an activity or joining a tour and two days if I’m changing many time zones and need to recover from jet lag.
And eat lightly for the first day or two. Remember, your digestive system needs to adjust to your new time zone.
Deep vein thrombosis can occur for up to two weeks after travel, so keep moving by gently stretching and walking to keep your blood circulating. If you experience swelling, tenderness, soreness, or pain in your leg, if you have shortness of breath, or if you’re coughing up blood, seek immediate medical treatment. Explain that you’ve recently had a long flight.
And there are your 20 tips! Have a wonderful trip.
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