As the holiday season approaches, millions of people are preparing to travel, many by air, to visit family and friends. But as joyful as holiday gatherings can be, this time of year brings added challenges for staying healthy—especially during the height of flu season.
Traveling to see friends and family means an increased risk of illness. Crowded airports, confined plane cabins, and unclean public surfaces can increase exposure to the flu, RSV, COVID-19, stomach “bugs,” and other viruses and bacteria.
To make sure your travels are memorable for all the right reasons, here are some expert tips for staying well while flying, from boosting your immune system to staying comfortable and avoiding germs on the go.
“There are two major factors to staying healthy while flying,” says Hasina Noory, MD, a Primary Care Physician with Cooper University Health Care who sees patients in Cape May Court House. “Avoiding contact with bacteria and viruses and maintaining a healthy immune system to counteract any you may come in contact with.”
Rest Up
“A good night’s sleep can strengthen your immune system and make you less susceptible to illness,” Dr. Noory says. Aim for at least eight hours of sleep before you take off. If traveling across time zones, try to nap on the plane to help readjust your sleep schedule.
Drink Up
Dehydration is common when flying because of the low humidity levels in airplane cabins, which can drop as low as 10% to 20%―much drier than typical indoor environments. This dryness can disrupt sleep, worsen jet lag, and weaken the immune system. Begin increasing your water intake a few days before your flight and take regular sips of water throughout your time on the plane to stay hydrated.
“Avoiding caffeine and alcohol is also wise,” Dr. Noory recommends. “Both can dehydrate you and impair your cells’ ability to absorb oxygen, which can make other symptoms worse.” You may also want to skip beverages made with onboard water and ice and opt for cans and bottles instead, to avoid the potential exposure to bacteria.
Clean Up
It’s common to blame the air quality for unhealthy conditions, but we’re just as likely to pick up germs from public surfaces touched by many others. Wash your hands or use hand sanitizer frequently, and consider carrying disposable wipes to sanitize tray tables, seat belts, and armrests in the plane.
Mask Up
While masks are no longer required for air travel, they remain a smart choice for those with compromised immune systems or chronic conditions that increase the risk of serious complications from COVID-19 or other illnesses. Additionally, if you’re flying with a cold or
another respiratory virus, wearing a mask is a thoughtful way to help prevent spreading germs to fellow travelers.
Stand Up
“Sitting for extended periods can cause stiffness and muscle soreness and impede circulation,” Dr. Noory says. “In extreme cases, decreased circulation can lead to deep vein thrombosis, or DVT, a blood clot in a vein located deep in your body that can lead to serious complications.”
Flexing your calf muscles, doing all-over body stretches, and walking up and down the plane aisle can help keep your muscles limber and your blood flowing. Even tapping your feet, which also moves the shins, thighs, and hip joints, can help.
Wear Compression Socks
Compression socks are snug knee-high socks that help reduce the risk of deep vein thrombosis by improving blood flow. By gently squeezing the legs, they prevent swelling and decrease blood pooling, making your legs feel more comfortable and less tired when you land.
Eat a Light and Healthy Meal Before the Flight
Changes in air pressure during a flight can cause the gas in your stomach and intestines to expand, leading to uncomfortable bloating. “It’s best to skip foods that are high in fat or sugar or that may cause gas,” Dr. Noory says. “Opting for a light, healthy meal that includes lean proteins, fruits, and vegetables will not only keep you comfortable but also give your immune system a boost.”
Flying is often the least favorite part of any trip. Whether traveling for pleasure or business, these health-focused tips can make your travel experience more pleasant so you will arrive feeling ready for the adventures that await.
“A little preparation goes a long way when it comes to staying well while traveling,” Dr. Noory says. “With simple habits like hydrating, stretching, and boosting your immune health, you’ll feel your best when you reach your destination.
Safe travels and happy holidays!
Hasina Noory, MD, is a primary care physician who cares for adult patients at Cooper Primary Care in Cape May Court House, NJ. She is accepting new patients. Call 609.463.CAPE (2273) or visit CooperHealthCape.org/Primary-Care to request an appointment.
