An extended flight can put undue strain on your body. Here are a few tips to keep yourself healthy during your travels. Airplane cabins are pressurized, which can lead to dehydration and lower oxygen levels, leading to faster dehydration. Drink plenty of water throughout your flight to stay hydrated; caffeinated or alcoholic drinks will dehydrate more rapidly than water can do.
1. Get Some Rest Before the Flight
Even though it’s impossible to achieve full sleep on an airplane, try going to bed early so you arrive feeling well rested when you board. Also avoid alcohol, as this can dehydrate you and make it more difficult to fall asleep on board.
Sitting for prolonged periods increases your risk for DVT (deep vein thrombosis). To lower this risk, try moving around more often and stretching regularly, as well as flexing ankles and toes and performing discreet crunches, which can help blood circulate to your legs more freely. If you are at high risk for DVT, talk with your doctor about using compression socks as well.
2. Stay Hydrated
Flight cabin air makes it easier for viruses to thrive and spread. Furthermore, its dry atmosphere dries out mucous membranes in your nose and throat, leaving them susceptible to germs. Staying hydrated is one of the best ways to combat such issues.
Start prepping for your flight by staying hydrated throughout the day before. Make sure to drink lots of water, but avoid alcohol and caffeine, which both dehydrate you. Spray a hydrating mist on your face and apply moisturizer frequently during your flight to keep skin hydrated and prevent clogged pores. Try opting for one that contains antioxidants to combat signs of aging.
3. Get Up and Move Around
Moving and stretching during flights is essential, as long periods of sitting increase your risk for blood clots. Walking around and performing calf muscle exercises is ideal, while even tapping your toes or contracting your calf muscles can keep blood flowing efficiently and help ensure optimal circulation.
Take advantage of each opportunity presented to you by the flight attendant when serving meals and snacks to stand up and stretch out your legs—this helps with circulation while relieving stiffness caused by long flights. Furthermore, gently tilt your head backwards or sideways to ease neck tension.
4. Pack a Healthy Snack
Flights are long and can put an enormous strain on your body. Frequent flyers know how to manage stress by staying healthy with nutritious snacks and beverages during travel.
Cashews make an ideal travel snack, as they are easily portable, require no refrigeration, and offer protein to keep you feeling satisfied throughout your flight. Plus, these tasty nuts contain magnesium to reduce any fatigue related to flying! Tuna can make for an excellent travel snack; look for one with reduced sodium levels and pair it with whole grain crackers for optimal enjoyment. Dried fruit adds sweetness without additional added sugars!
5. Avoid Alcohol
Many passengers enjoy unwinding with a glass of wine or cocktail during long flights, but according to research published in Thorax, it may be wiser not to drink at all. When people consume alcohol on airplanes, their blood oxygen levels drop and heart rates increase, even among healthy young adults.
Long periods of immobility on aircrafts increase the risk of deep vein thrombosis (DVT). DVT affects large veins in your legs and, if it progresses to your lungs, can prove fatal. Dehydration increases due to dry cabin air and alcohol consumption; both can compound this effect.
6. Bring a Disinfectant Wipe
Passengers packed closely together on airplanes can create an enclosed environment. But there are several steps you can take to help prevent yourself from feeling queasy or sick onboard the plane. Start your journey by bringing disinfectant wipes to clean surfaces like the airplane tray table, seat belt buckle, and armrests. Combine these with hand sanitizer to keep yourself germ-free!
Bring along a small container of wipes as an emergency measure when visiting the restroom on an airplane, following CDC recommendations when entering and exiting, washing your hands for at least 20 seconds after using, etc.
7. Avoid Caffeine
Though coffee might tempt on long flights, it’s best to refrain from drinking this popular drink altogether. As cabin air dehydrates you quickly, caffeine’s diuretic properties could only add to this problem further, leaving you parched and uncomfortable during your journey.
Consuming caffeinated beverages on board can contribute to excess gas and bloating, and water tanks don’t get cleaned often enough—not to mention salty airline food that could further bloat your stomach! To combat these potential issues, pack healthy snacks to eat during your flight.
8. Bring a Sleep Mask
Sitting still for long periods can cause stiffness, so it’s essential to move around as much as possible during flights. Stretching legs, walking up and down aisles, or performing seated exercises will all help improve circulation and reduce soreness on long flights.
On an airplane flight, you may come into contact with hundreds of strangers and consume food prepared by those you don’t know, increasing your chance of exposure to germs that could potentially make you ill on an extended flight. This mask features elevated eye covers to protect against strain on the eyes, made with memory foam-like material that’s really soft and comfortable—plus, it is airline approved!
9. Stay Warm
Long flights are notoriously uncomfortable, but that doesn’t need to be the case. With some careful planning and preparation, your trip can become as comfortable as possible, and you’ll arrive at your destination feeling rejuvenated and relaxed.
Layering up is key to staying warm on long flights: A moisture-wicking base layer, sweater, and cozy hoodie or fleece should keep you toasty warm. Also remember to pack compression socks, which can help prevent blood clots and leg swelling during long flights. Onboard, avoid alcohol as much as possible, as it dehydrates you and can suppress shivering—the way your body releases heat. If necessary, limit yourself to just one or two drinks during your flight.
