For those planning to travel over the festive period this year, you may or may not be worried about catching something while flying. Travelling often exposes us to a mix of health challenges, from jet lag and bloating to bacteria-laden surfaces.
Is it true that air quality on planes is poor? Will you be susceptible to catching illnesses in-flight? Experts and flight attendants agree that maintaining good health while travelling comes down to practical, evidence-based strategies. Here’s how you can safeguard your health while travelling.
Air quality on planes
One of the most common misconceptions is that recirculated air on planes is a breeding ground for viruses. According to Dr. April Wilson of Loma Linda University Health, this is largely false. “The air quality inside airplanes is generally quite good due to advanced filtration systems,” she explains. Modern aircraft use HEPA filters that remove over 99% of airborne particles, including viruses, according to the International Air Transport Association (IATA).
However, the real health risks often come from frequently touched surfaces such as tray tables, seatbelt buckles, and armrests. These can harbour germs for hours, if not days. Dr. Wilson advises passengers to carry disinfectant wipes to clean personal spaces before settling in, emphasising that “taking a few minutes to sanitise the immediate surroundings can significantly reduce the risk of contracting infections.”
Essential hygiene habits
Hand hygiene remains crucial. Wash your hands regularly or use hand sanitiser after touching communal surfaces and try to avoid touching your face. Dr. Wilson also suggests using knuckles or elbows rather than fingertips when interacting with shared spaces like light switches or lift buttons.
Stay hydrated and eat healthy
Staying hydrated is vital for your immune system, especially during flights. The Aerospace Medical Association recommends drinking 237 mls of water every hour you’re in the air. Try to avoid the tempting salty snacks, caffeine and alcohol, which can cause bloating and dehydration. Consultant dietician Ro Huntriss suggests packing nutrient-dense snacks like nuts or fresh fruits to maintain stable energy levels and avoid energy crashes. However, nuts can be a problem if you’re on a flight with someone who has a nut allergy.
Prioritise sleep to combat jet lag
Flight attendants swear by the importance of sleep to counteract fatigue. If you’re travelling with young children, then this is of course easier said than done!
Whether it’s a trusty neck pillow, a silk eye mask, or meditation apps, find what works for you. Natural sleep aids like melatonin can help, but avoid mixing these with alcohol.
To beat jet lag, some flight attendants recommend sticking to your home time zone for short trips. For longer stays, adjust gradually by eating when hungry and sleeping when tired. If you’re landing with immediate plans, avoid sitting down to prevent unintentional naps.
You can also try grounding – this is standing barefoot on grass or natural earth when you get to your destination. A report in The Times noted: ‘The theory is the practise draws energy needed to help reset your inner body clock, soaking up the ground’s negative charge to leave you feeling more refreshed.’ It’s worth a try!
Keep moving in-flight
Long hours of sitting can take a toll on your body. Flight attendants suggest walking around the cabin and stretching, when safe, to promote better blood flow. Some airlines, like Qantas, even offer “Wellbeing Zones” on long-haul flights. For shorter journeys, try simple seat exercises, like rotating your ankles or stretching your arms.
Boost your immune system
Frequent travellers often rely on immune-boosting vitamins. A healthy diet rich in vitamin C, zinc, and selenium can help keep your defences strong. Consider supplementing with vitamin D, especially if you’re travelling to a destination with limited sunlight exposure.
Avoid stress and act responsibly
Travelling can’t be completely risk-free, but taking proactive measures can make a significant difference. As Dr. Wilson says, “It’s not just about protecting ourselves – but about being responsible travellers and safeguarding the well-being of those around us.”
Whether you’re hopping between EU cities or heading further afield, a little preparation goes a long way.
