Long haul air travel affects the human body in various ways. The extent to which the different factors impact on us varies from person to person, however, there are a few simple steps that can be taken to lessen some of the discomforting symptoms you may encounter.

The following advice has been prepared in conjunction with the Aviation Health Institute, a medical research charity that promotes health and well-being for air passengers. The following points are simply suggestion and you should always consult your G.P. with regards to any health concerns you may have prior to travel or before taking any medication.  

1. Pre-flight Exercise:  Aerobic exercise such as jogging, cycling, and swimming, even for only half an hour, can help improve circulation for several hours afterwards and is recommended before a long flight.
2. What to drink: The air on aeroplanes is extremely dry and it is easy to become dehydrated. The best advice when flying is to drink as much still water as possible – most airlines will provide drinking water on request, but it would be advisable to take a large bottle of mineral water on board with you. Alternatively, electrolytic drinks are highly effective, as they not only provide fluid but research shows that they also help you retain it longer. Fizzy drinks are not recommended because the gas expands in the stomach at altitude. Alcoholic drinks are best avoided because they act as a diuretic and they are most potent when flying. If you do have an alcoholic drink it is always best to drink water afterwards.
3. What to eat: Many foods are gas-forming and, like fizzy drinks, can make the stomach swell uncomfortably. The best foods are fruits and salads, whilst the following should be avoided where possible: meat, beans peas, cabbage, cauliflower, cucumber, turnips, Brussels sprouts and anything with high roughage content. In addition, if you find air travel stressful, it is best to avoid chocolates, soft cheeses, citrus fruit, yeast extracts and red wine, all of which can cause hypertension.
4. Feeling fresh on arrival: On order to lessen the debilitating effects of tiredness on arrival it is advisable to keep up you levels of beta-carotene. Scientific research has shown that drinking carrot juice two to three days before flying can make you feel much fresher on arrival by helping to retain more oxygen in your blood stream.
5. Avoiding Bugs: The air on aeroplanes is filtered and recycled. Despite the filter, there will be some bugs in the cabin and because of the multinational nature of airline passengers; you may have a low resistance to some of these bugs. A dose of up to 1000mg of Vitamin C prior to travelling and a tab of tea tree oil just below the nose during the flight can help prevent infection. Safer still is to use a ‘bug stopper’ face mask.
6. Minimising Ear Pain: Change in cabin air pressure, particularly during take-off and landing may cause some discomfort in the ears. This is relieved by swallowing which releases the pressure on the middle ear. Chewing gum and sucking sweets is recommended.
7. What to Wear: The two factors to consider are determined by the cabin environment: your body inflates during the flight and the cabin temperature can be very cool. Therefore, loose clothes, loose shoes and an extra sweater are a must. Tight and restrictive under garments and clothes should be avoided. Compression hose help improve circulation.
8. Avoiding Air Sickness: Passengers who are predisposed to air-sickness or anxiety may prefer a window seat. It is suggested that these conditions can be caused by disorientation due to the air craft’s movement and being able to see out of the window can help to alleviate the symptoms. Anti-sickness tablets and wrist-bands are available at any high street chemist.
9. Swollen Feet: The lack of opportunities to move about during flights can result in the most common symptom of air travel: swollen feet, ankles and legs. This condition is due to poor circulation and here are several simple methods to encourage good circulation while on board: if possible walk about occasionally during the flight, or simulate walking by moving your feet up and down (ideally 15 minutes of every hour): keep your hand luggage on the floor in front of you and rest your feet on it so that your thighs are clear of the edge of the seat; take an aspirin the day before the flight (subject to your doctor’s advice). Passengers with a history of varicose veins or venous thrombosis should wear compression hose.
10. On Arrival: To lessen the impact of jet lag you should synchronise yourself to local time as much as possible, limiting yourself to short naps during the daytime. Exposure to daylight on arrival helps to speed up the process as does sticking to local meal times. The best food to choose on arrival are complex carbohydrates such as muesli bars, sandwiches, pasta rice and potatoes, plus bio yoghurts and supplements of Vitamins E & C. Kiwifruit can help alleviate constipation. Jet lag is normally more pronounced when flying west to east.

If you would like more details about healthier flying please visit the Aviation Health Institute website at www.aviation-health.org