How to Stay Healthy on Long-Haul Flights

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Long-haul flights can be exciting—whether you’re off on a long-awaited vacation or an important business trip. But sitting in a confined space for hours, breathing recycled air, and crossing multiple time zones can take a toll on your body. The good news? With a little preparation, you can stay healthy and arrive refreshed.

 1. Hydrate Early and Often

Airplane cabins have extremely low humidity, which can leave you feeling tired, dizzy, or dehydrated. Start drinking more water the day before your flight, and continue sipping throughout the journey. Bring a reusable water bottle and ask the flight attendants to refill it. Avoid alcohol and excess caffeine—both increase dehydration and make jet lag worse.

 2. Keep Your Circulation Moving

Sitting still for long periods can slow blood flow and cause swelling or even deep vein thrombosis (DVT). Try to get up and walk the aisle every couple of hours. While seated, rotate your ankles, flex your calves, and lift your knees gently. Wearing compression socks is another smart way to support circulation.

 3. Eat Light, Eat Smart

Airline food can be salty and heavy. Choose lighter options when possible—lean protein, fruits, and vegetables help keep your digestion happy. You can also bring your own healthy snacks like nuts or protein bars. Avoid overeating before and during the flight to reduce bloating caused by cabin pressure changes.

4. Rest and Reset Your Body Clock

Jet lag can hit hard, especially when you cross multiple time zones. Adjust your watch to your destination’s local time as soon as you board, and try to align your sleep and meal schedule accordingly. Use an eye mask, neck pillow, and earplugs to help you rest during the flight. Once you arrive, get natural sunlight to help your body adjust faster.

 5. Protect Skin and Eyes

Dry cabin air can irritate your skin and eyes. Pack a small moisturizer, lip balm, and saline eye drops in your carry-on to stay comfortable.

 6. Prepare Before You Fly

Before your next international trip, check your health requirements early. Some destinations require vaccinations or preventive medications. A trusted resource like TravelVax Vancouver Travel Clinic can provide personalized advice, vaccinations, and travel health consultations. Their team helps travelers stay protected against region-specific illnesses, ensuring your trip starts safely and stress-free.

In short: drink plenty of water, move your body often, eat light, rest smartly, and take care of your pre-travel health needs. Long flights don’t have to leave you drained—with a little planning and support from professionals like TravelVax Vancouver Travel Clinic, you can land feeling refreshed and ready for adventure.