Long-haul flights can take a toll on your body and if you're not prepared, make you feel ill even after you land. Here are our tips to help you arrive feeling fresh.
Photo © Photo by Gerrie van der Walt on Unsplash
As aviation technology advances, we are seeing more non-stop flights being offered, promising to shorten flight times. However, there is still a long way to go. For now, travelers need to catch flights up to 18 hours long, or even multiple flights to get to and from destinations that are thousands of miles away.
Long-haul flights take a toll on us mentally and physically. Here are a few things to know about how flying affects our bodies, and how to stay healthy on your long-haul flight.
What does a long flight do to your body?
Our blood oxygen saturation level drops
Oxygen levels in the air decrease at higher elevations. So, although airlines pressurize the air in the cabins, the air pressure is less than it would be at sea level, which means our blood oxygen levels are reduced (hypoxia). This can lead to sleepiness, a lack of mental alertness and sometimes, headaches. Sitting down for long periods on a flight compounds this issue due to lack of circulation.
Our circadian rhythm gets messed with
Jet lag is a mix-up between our body clock (which regulates everything from our brain function to when we need to use the bathroom) and the real-time destination we are traveling to. Our circadian rhythm can only be reset for up to 90 minutes every 24 hours, and the lack of light exposure on the plane adds to the effects of jet lag. Traveling east is harder than traveling west, as it fights against the normal body-clock process. Fir full recovery, you need one day for each hour of time zone difference between where you are traveling from and to.
Blood pools in our lower extremities
Due to the lack of circulation in our bodies, blood will pool in our legs and feet. This causes swelling, and can lead to blood clots and deep vein thrombosis, which can be life-threatening. That's why it's important to get up and move around frequently when flying.
We get bloated and gassy
At altitude, gases in our body expand, leaving our stomachs and abdomens feeling full and bloated. Gases at altitude also affect our ability to hear, creating the popping effect and a pressurized feeling in our ears on take-off and landing. On the descent, the eustachian tube doesn't react fast enough which is why our ears hurt from the pressure change.
We end up dehydrated
Airplanes pull air from outside the plane into the cabin during flight. At this elevation, air has almost no moisture. Because the cabin air is so dry (as low as 5% humidity), our skin begins to lose moisture and in turn, the rest of our body. Dehydration also exposes you to potential bacteria and viruses as your mucus membranes, which provide a natural barrier, dry out.
We get exposed to germs
Flying on a plane can sometimes feel like you are stuck in a cigar-shaped petri dish. Fellow passengers may be coughing or sneezing, and there are only a few bathrooms for multiple bathrooms. A 2014 study by Auburn University in Alabama discovered that bacteria such as staph and e-coli can survive for up to a week in a plane on cabin surfaces, armrests, tray tables and other spots.
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Tips to stay healthy on a long-haul flight
Get comfortable
If you're stuck in the plane for 14 hours you may as well settle in and get comfy. Consider what you plan to wear (loose-fitting clothing is ideal) and where you want to sit before you get on the plane so you can relax without feeling restricted. Washing your face and brushing your teeth before sleeping can help you feel more relaxed. Planes get cold and not every airline will offer a blanket, so pack a sarong, shawl or light blanket plus socks and slippers. Don't forget the eyemask and neck pillow.
Tip: wear your seat belt over your blanket so the flight crew doesn't disturb you if the seat belt sign comes on after you have fallen asleep.
Wear compression socks
These are available in lengths that go your knee or all the way up to your hip. They keep the blood from pooling in your lower leg and your feet, helping prevent swelling and achiness.
Block the noise
Sleeping on planes isn't always easy, so grab some earplugs or noise-canceling headphones to drown out the droning noise of the plane and that guy who is snoring in the nearby row.
Stay hydrated
While drinking plenty of water hydrates you, your full bladder also nudges you to get up and visit the bathroom. Drink alcohol in moderation and limit your caffeine intake if you are planning to sleep. You may also want to consider using a saline nasal spray and moisturizer to stop your nose and skin from drying out.
Tip: bring an empty reusable bottle that you can refill with water before or during the flight. This saves using plastic cups and means you always have water on hand.
Eat light
Try to avoid fatty and heavy foods while flying. Steer clear of fizzy drinks and gas-producing foods e.g beans, lentils, burgers, fries etc. which can leave you bloated. Your digestive system slows down while flying so also consider your food choices when it comes to the meal offerings. Try to eat a light and balanced meal, avoiding starchy and sugary foods. Pack your own snacks.
Practice good hygiene
Make sure you pack a hand sanitizer and use it before meals and after using the bathroom. It's also a good idea to wipe down your tray table, armrest, and entertainment touchscreen with a disinfecting wipe.
Stretch and walk around
Our blood oxygen levels are lower and our circulation slows down when we spend hours sitting on a flight which can lead to deep vein thrombosis. So make sure you get up every hour to stretch and go for a walk around the plane. (But always keep your seatbelt fastened when seated.)
Time zone adjustment
To combat jet lag, prepare yourself prior to the flight by getting a good night's sleep and doing some light exercise e.g going for a walk outside, doing yoga, or a light session at the gym. While on the flight, switch your watch to the time of your destination and try to sleep according to that timezone. Upon arrival, if it's daylight make sure you get outside for some sun and fresh air.
Sleep medications
Some travelers like to use a sleep medication e.g melatonin or a prescription drug to help them sleep on the plane. Have a chat with your doctor and try the medication out before you fly. There is nothing worse than being on a flight, having a reaction to what you have taken and not being able to do anything about it. For some, sleep drugs can act like a stimulant rather than a sedative, leaving you awake the entire flight.
Unblock your ears
On the descent, you will notice your ear pressure change and for some people, it can be painful. Some ways to get relief include holding your nose and blowing gently out through your ears, yawning, chewing gum, or sucking candy to help release the pressure in your eustachian tubes.
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