How to Stay Healthy on a Long Flight

How to Stay Healthy on a Long Flight (Doctor-Approved Tips)

 

Long flights can be exciting, but they can also be tough on your body. Sitting in one place for hours, breathing dry aeroplane air, and changing time zones can make you feel tired and uncomfortable. Being stuck in a small space for too long can cause stiff muscles, dehydration, and even increase the risk of blood clots. Plus, being around so many people in a closed space makes it easier to catch germs.

 

That's why it's important to take care of yourself when you fly. Doctors suggest easy tips to help you feel good, like drinking water, moving your legs, and eating the right food. These small steps can help keep your body healthy and prevent common travel problems. Whether you fly often or it's your first long trip, these doctor-approved tips will help you feel fresh and ready to go to your destination!

Common Health Issues on Long Flights

Long flights can be tough on your body because you sit long and the air is very dry. This can make you feel tired, thirsty, or even sore. Some people also have trouble sleeping or feel sick after flying. These problems can help you stay comfortable and healthy during your trip. Some common problems that people face in long flights are:

Dehydration – Why flying dries you out

Aeroplane cabins have very dry air, with humidity levels as low as 10–20%. This is much lower than the normal indoor humidity of around 30–60%. Because of this, moisture quickly leaves your body through your skin and breath, which can dehydrate you. Signs of dehydration on a flight include a dry mouth, chapped lips, dry eyes, headaches, and dizziness.

 

To avoid dehydration, drinking plenty of water before, during, and after your flight is important. A good rule is to drink about one glass (250ml) of water every hour while flying. Drinks with electrolytes, like coconut water or sports drinks, can help keep your body balanced. Avoid tea, coffee, and fizzy drinks with caffeine and alcohol since these can make you lose even more water. Eating foods with high water content, such as fruit and vegetables, can also help keep you hydrated.

 

By drinking enough water and making small changes to your diet, you can prevent dehydration and feel much better when you land. Staying hydrated will help you avoid feeling weak or tired so that you can enjoy your trip immediately!

 

Jet lag – How to reset your internal clock faster

Jet lag happens when you travel to a different time zone, and your body’s internal clock gets confused. This can make you feel tired during the day, have trouble sleeping at night, or even feel sick. Since your body is used to a certain schedule, adjusting takes time. But don’t worry—there are ways to help your body get back on track faster, such as:

 

• Change Your Schedule Before You Fly: A few days before your trip, try going to bed and waking up a little earlier or later, depending on your destination. If you're flying east, sleep earlier. If you're flying west, sleep later. This small change will help your body adjust before you even leave.
• Get Sunlight at the Right Time: Sunlight helps control your sleep cycle. If you’re flying east, try to get sunlight in the morning to help you wake up earlier. If you’re flying west, go outside in the evening to help you stay up later. If you can’t get sunlight, bright indoor lights can also help.
• Use Melatonin if Needed: Melatonin is a natural hormone that helps control sleep. Some people take melatonin supplements to adjust their sleep schedule faster. Taking melatonin in the evening may help you sleep earlier if you're flying east. If you’re flying west, taking it in the morning might help you stay asleep longer. Ask a doctor before using melatonin.
• Watch Your Caffeine Intake: Drinks like coffee, tea, and soda can keep you awake. If you need to stay awake during the day, a little caffeine can help. But avoid it in the afternoon and evening, or it might stop you from sleeping at night.
• Drink Water and Eat at the Right Time: Flying can make you dehydrated, which makes jet lag feel worse. Drink plenty of water before, during, and after your flight. Also, try eating meals at the local time of your destination to help your body adjust faster.

 

Following these simple steps, you can recover from jet lag faster and enjoy your trip without feeling too tired!

 

Blood Clots (DVT) – Who Is Most at Risk and How to Prevent It

Deep vein thrombosis (DVT) is where blood clots form in deep veins, usually in the legs. Sitting for a long time, like on a long flight, can slow blood flow and increase the risk of clots. While it doesn’t happen to everyone, some people are more at risk than others.

Who Is Most at Risk?

Some people have a higher chance of getting blood clots on long flights, including:

• People with health conditions: Diseases like cancer, heart problems, or diabetes can make blood thicker and more likely to clot.
• Recent surgery or injury: If you’ve had surgery or an injury, your blood might clot more easily.
• Pregnant women: Pregnancy changes how blood flows, making clots more likely.
• Overweight people: Extra body weight puts more pressure on the veins.
• Smokers: Smoking damages blood vessels, making clots more likely.
• People who sit for too long: If you don’t move your legs for hours, blood can pool in your veins and form clots.

How to Prevent DVT on a Flight

• Move your legs: Stretch your feet, wiggle your toes, and stand up to walk every hour if possible.
• Drink water: Staying hydrated keeps your blood flowing properly.
• Wear compression socks: These help blood move through your legs and prevent swelling.
• Avoid alcohol and caffeine: Drinks like coffee and alcohol can dehydrate you, making blood clots more likely.
• Ask a doctor: If you're at high risk, your doctor might suggest taking medicine before your flight.

By following these tips, you can lower your risk of DVT and stay healthy on long trips. Moving around and drinking enough water are the best ways to keep your blood flowing and avoid any serious problems.

 

Motion sickness – The best treatments before, during, and after a flight

Motion sickness happens when your brain gets mixed signals from your eyes and inner ear. This can make you feel dizzy and nauseous or even cause vomiting. Airplane turbulence and sudden movements can worsen it, but there are ways to prevent and treat it before, during, and after your flight.

Before the Flight

• Pick the right seat: Sitting over the wings or near the front of the plane helps because these areas feel less movement.
• Eat light meals: Avoid greasy or heavy foods before your flight, as they can worsen nausea.
• Take medicine if needed: Motion sickness pills like Dramamine can help, but they might make you sleepy, so take them 30–60 minutes before flying.

During the Flight

• Look at a steady object: Focusing on something still, like the horizon or a fixed point, helps your brain adjust.
• Wear motion sickness wristbands: Some people find that acupressure bands help reduce symptoms.
• Use the air vent: Cool air from the overhead vent can help you feel better.

After the Flight

• Rest and drink water: Your body needs time to recover, so take it easy and stay hydrated.
• Eat small, light meals: This helps settle your stomach without worsening nausea.

Following these simple steps can reduce motion sickness and have a smoother, more comfortable flight.

 

Back & Neck Pain – How To Sit Properly For Long-Haul Flights

Sitting for hours on a plane can make your back and neck hurt. The seats aren’t always comfortable, and not moving much can make your muscles stiff. But don’t worry—there are simple ways to sit properly and avoid pain during your flight!

 

• Pick the right seat: An aisle seat lets you stand up and stretch more easily.
• Support your lower back: Use a small pillow or rolled-up jacket behind your lower back for better spine support.
• Sit properly: Keep your back against the seat and your feet flat on the floor.
• Avoid crossing your legs: This can reduce blood flow and make you uncomfortable.
• Use a neck pillow: A U-shaped travel pillow can stop your head from falling forward or to the side, preventing neck pain.
• Move often: Stand up and walk around every hour to keep your blood flowing.
• Stretch while sitting: Roll your shoulders, tilt your head side to side, and move your ankles in circles.
• Adjust your seat position: Reclslightly can reduce pressure on your spine but don’t slouch too much.
• Stay hydrated: Drinking water helps prevent stiffness and keeps your muscles feeling good.
• Avoid heavy bags: Holding something on your lap for too long can strain your back and shoulders.
• Use the armrests: Resting your arms properly can prevent tension in your shoulders and neck.

Doctor-Recommended Ways to Stay Healthy

Staying healthy while travelling is important so you can enjoy your trip. Drinking enough water, eating the right foods, moving around, and getting good sleep can help you feel your best. Here are some simple doctor-approved tips to stay healthy before, during, and after your flight.

Hydration and Nutrition Tips

• Drink plenty of water: Bring a refillable water bottle and sip water throughout the flight. If your urine is dark, you might need to drink more.
• Pack healthy snacks: Nuts, protein bars, and fruits are great options to keep your energy up.
• Eat light meals: Choose foods that are easy to digest, like fruits, veggies, and lean proteins.
• Don’t eat too much: Eating too fast or too much can make you feel bloated and uncomfortable.

Stretching and Moving Around

• Move your feet and legs: Circle your ankles, lift your knees, and stretch your legs every hour.
• Walk when you can: If possible, stand up and walk down the aisle now and then.
• Stretch your neck and shoulders: Roll your shoulders, tilt your head side to side, and stretch your arms to keep your muscles loose.
• Stretch after you land: Doing light stretches or walking once you arrive can help prevent stiffness and soreness.

Sleep Hacks for Jet Lag

• Adjust your sleep before flying: Try going to bed earlier or later (depending on your destination) a few days before your trip.
• Get sunlight at the right time: Sunlight helps your body adjust to a new time zone. Get morning light if flying east and evening light if flying west.
• Stay hydrated: Drinking enough water helps reduce jet lag symptoms.
• Try natural sleep aids: Some people find tart cherry juice or melatonin helps them sleep better, but talk to a doctor before using supplements.
• Avoid naps when you arrive: Stay awake until bedtime in the new time zone so your body can adjust faster.

You can feel good while travelling by eating healthy food, drinking plenty of water, stretching, and getting enough sleep. These small tips can help you stay comfortable and have a great trip!

Conclusion

Long flights don’t have to leave you feeling tired and uncomfortable. Simple steps like drinking plenty of water, eating light meals, stretching your body, and getting good sleep can help you stay healthy while travelling. Avoiding too much caffeine and alcohol, moving your legs often, and using a neck pillow can also make a big difference in how you feel when you land.

 

If you start feeling sick or need medical advice while travelling, Mobi Doctor can help. You can talk to a doctor online anytime, no matter where you are. They can give you quick advice to feel better and enjoy your trip.

 

By caring for your body before, during, and after your flight, you can avoid common travel problems and arrive at your destination feeling great. Safe travels, and remember—small changes can make a big difference!