8 Top Tips to Keep Healthy When Flying

1.  Get Some Sleep

• Take ear plugs – helps to block out noise – also noise cancelling earphones available to buy (good price on amazon)  
• Take an eye mask – blocks out sunbeams reacting with the clouds
• Take a spare top or blanket – hard to sleep if feeling cold
• Take a U shaped travel pillow – more comfortable and prevents your head dropping and neck pain
• Take melatonin, sleeping tablet or chamomile tea with you to help aid sleep – try not to drink alcohol to help you sleep due to it causing dehydration and a possible hangover!
• Get involved in a session of exercise the day before ie. jogging, cycling or the gym.
• If in pain seek help from a physiotherapist before you fly
• Secure your safety seat belt when trying to sleep so you are not woken up during any turbulence

2.  Prevent Dehydration

• Drink plenty of water before boarding
• Save money – take an empty bottle of water through security and refill from a water fountain the other side
• Aim to drink 200ml water every hour (awake) on the flight
• Avoid drinking alcohol and caffeine – if unavoidable drink a glass of water for every alcoholic/caffeine drink
• Ensure skin well moisturised before, during and after the flight
• Use eye drops to help prevent dry eyes
• Remove contact lenses early on and keep bottle of saline solution to bathe in with you
• Use a nasal spray to help moisturise the delicate membrane and hairs inside the nose
• A lip salve will help prevent dryness and cracking of the lips

3.  Exercise

• Helps you developing pain from sitting too long
• Helps prevent swelling of the feet and legs
• Helps prevent a DVT (see below)
• A good exercise session the day before can help reduce stress and sleep better as a result
• In Flight Exercises – video below and Printable Exercise handout show a range of exercises which help to move the joints, stretch the muscles and improve circulation.
• Take a short walk around the plane when possible – best done when the lights are on to avoid disturbing those asleep!

3) Relieve Back, Neck or Joint Pain

• Seek help from a physiotherapist before and after the flight
• Microwaveable heat packs can help in some cases – the air crew will be able to heat up for you
• Single use heat up patches (can purchase from most chemists) can stick on the painful area and help in some cases
• Remember your pain medication
• Not sitting too long at a time will help – get up and move around every hour or so
• Carry out the exercises described above
• Choose an aisle seat or exit seat when checking in or seat near the exit so can stretch the legs out
• A good exercise session the day before can help reduce pain on the flight from being still so long
• If swimming possible at the destination go for a swim after the flight – helps relieve most body pains – if not try a warm bath
• Treat yourself to a massage before or after the flight

4.  Good Food

• Avoid saturated and salty food buying before the flight (ie MaccyD’s) – can restrict blood flow leading to swelling of feet and risk of DVT
• Take some healthy snacks or a healthy meal on board with you.  Examples include nuts, dried fruit, ryvitas, chicken salad sandwich, wholewheat pasta with meat sauce or veg.
• Best not to take foods on board with mayonnaise if intending on waiting a while before consuming
• Avoid fizzy drinks – contribute to cramps and bloating
• Avoid foods that cause gas and bloating before and during flight such as cauliflower, onions, baked beans.
• Eating good food helps prevent a DVT (see below)

3) Avoid a Deep Vein Thrombosis (DVT)

A DVT is when a blood clot forms deep inside the body and when it releases itself it can lodge in the brain, lungs or heart causing severe damage.

• Take a mild dose of aspirin (100-150mg) day before, during and for 3 days after the flight (advised by Aviation Health Institute) – helps to improve blood flow
• Wear compression socks – they CAN look cool!!! – check out the selection below – click on to buy
• Perform exercises as described above
• Use airport leg/feet massage chairs available in some airports – help improve blood flow before and after a flight

7) Avoid Getting Ill