Long-haul flights can drain the life out of you, and if you’re not prepared, make you feel ill. Here are our tips to help you arrive feeling fresh.

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 multiple flights to get to and from destinations that are thousands of miles, and sometimes, days away.

Long-haul flights take a toll on us mentally and physically, and the discomfort can be multiplied if you feel unwell. Here are a few things to know about how flying affects our bodies, and how to stay healthy on your long-haul flight.

How does flying affect our bodies?

We lose our sense of taste

At high altitudes, our tastebuds can lose their ability to do their job. Add to that cabin pressure, dry air, dull lighting and unexciting plane food, it’s no wonder we lose our ability to taste and enjoy food. Research has found that our ability to taste salty and sweet foods while flying is reduced by as much as 30%, so airlines are now spending more resources on the research and development of in-flight food and wine.

Our blood oxygen saturation level drops

The World Health Organization says that plane cabin pressure is the equivalent of 6,000–8,000ft (1,800–2,400m) above sea level, which means our blood oxygen levels are reduced (hypoxia) leading 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 mental self 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. 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 leads to blood clots and deep vein thrombosis. that’s why it’s important to move around as much as possible when flying.

We get bloated and farty

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

Because the cabin air is so dry, 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.

Germs

Flying on a plane can sometimes feel like you are stuck in a cigar-shaped petri dish of grossness. Fellow passengers may be coughing and spluttering, and then there are the bathrooms everyone has to use. 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.

Tips to stay healthy

Get comfortable

If you’re stuck in the plane for 14 hours you may as well settle in and get comfy. Even 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

You can get them all the way up to your knee or all the way up to your hip. They keep the blood from pooling in your lower leg and your feet, so it prevents some of that swelling and that achiness.

Block the noise

Sleeping on planes isn’t the easiest 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 move to 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 consuming fizzy drinks and gas-producing foods e.g beans, cabbage, lentils, chickpeas 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.

Good hygiene

Make sure you pack a hand sanitizer and use it before meals and after using the bathroom.

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.

Time zone adjustment

To combat jet lag, there are things you can do prior to flying to prepare yourself such as getting a good night’s sleep and doing some light exercise e.g going for a walk outside, 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, even go for a walk or just hang out in the local park.

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 ideas to get relief from the pressure include holding your nose and blowing out through your ears, yawning or sucking/chewing some candy to help release the pressure in your eustachian tubes.

We’ve compiled 10 tips to help you have the best possible Parks Canada experience. Put these planning and booking tips to action and figure out how to avoid the crowds, choose the best time to visit, and decide what destination is best for you.

1. Plan ahead

With over 220 destinations across Canada and an average of 20M+ visitors per year, planning ahead is key! Always make the necessary reservations ahead of time (camping, parking, shuttles) and check the status of trails and/or area closures before you go. Knowing what to expect, how to prepare, and what services are available will help ensure the best visit possible.

2. Reserve your spot

Level up your Parks Canada experience by staying the night in a tent or RV, or a furnished accommodation like a cabin, yurt or oTENTik. For the best experience possible check out our camping tips and tricks and reserve early because spots fill up fast.

3. Go somewhere new

Step out of your comfort zone! From lesser known national parks, to historic houses, forts, lighthouses, ranches and everything in between, explore by region to discover unique, off the beaten path travel destinations. Or consider less busy but equally exciting alternatives to the most popular national parks.

4. Travel midweek

Avoid the weekend rush, especially long weekends, during the busy summer season and travel during the week when the crowds are quieter. Take advantage of these quieter times to reconnect with nature and culture.

5. Explore early or late in the day

Be an early bird, literally! Birds are most active in the early morning, and the beautiful natural lighting makes for fabulous photos. Dusk is also another great time to explore. Many animals avoid the midday sun and can be seen travelling at dusk. Please remember to keep your distance and give all wildlife plenty of room to travel freely.

6. Be a night owl

Enjoy the celestial landscape in one of Parks Canada’s 13 Dark-Sky Preserves, a welcome escape from glaring city lights. Learn about stars, the moon, galaxies and constellations during special programming and events throughout the year. Stay overnight and camp under the stars to get the full experience.

7. Go on a special tour

Treat yourself to a unique experience and learn about Indigenous cultures, go stargazing, enjoy food and drink, visit a haunted location, learn how to fire a canon, take part in historic activities you would never have guessed you could do in a historic site, and so much more! Young or old, there is an activity just waiting for you to come explore.

8. Travel during the off-season

Watch the forest come to life after a long winter, behold the magic of changing leaves in the fall, or bundle up and explore a winter wonderland. There is so much to do in Parks Canada destinations. Not only are places quieter during these times, but you will also be able to book accommodations easier than during peak seasons!

9. Become an insider

Arm yourself with the best tools to help plan and enjoy your next Parks Canada vacation. Get seasonal updates by signing up to our Newsletter. Download the Parks Canada app to enjoy valuable travel tips, self-guided tours and more! Check out our vacation planners for top-notch ideas and endless inspiration, and don’t forget to follow us on social media to get the latest scoop.

10. Know what’s expected of you when you visit

Exploring protected areas is a privilege that comes with responsibilities. Limit your impact while ensuring your safety. Make sure you follow the 10 golden visitor rules, which include but are not limited to choosing activities that match your level of experience, respecting wildlife and leaving no trace.

Packing hacks are always fun to try out when you’re travelling. But we seldom see any tips and tricks for travelling with medication. There are a few rules you need to follow when you pack your meds but don’t fret, it’s not as daunting as it seems. With the proper preparation, you can have a fun adventure without compromising your health.

The rules for travelling with medication

Research destination-specific regulations

Different countries have varying rules regarding the importation of medication. Before your trip, research the specific regulations of your destination. Certain countries have restrictions on some medications, or in some cases, bans.

Check documentation requirements

Ensure you have the necessary documentation for your medication. This may include a prescription from your doctor, a note explaining the medical necessity of the medication, and translations if applicable.

Quantities allowed

During your research, make sure to double-check the country’s quantity allowances for your specific medication. Some nations have strict limits on the amount of medication permitted, and exceeding these limits can lead to legal is.

Carry a copy of the prescription

You should always carry a copy of your prescription or letter signed by your doctor, as this serves as proof of medical necessity. This can be crucial if you need to replace lost or stolen medication. If you carry an epi-pen, this is even more critical.

Research controlled substance regulations

If your medication is a controlled substance, research the specific regulations governing its transportation. Some countries may require additional permits or documentation for controlled substances.

Store hacks for medication while travelling

1. Carry medication in your carry-on bag: Always pack your medication in your carry-on bag. Checked luggage is more likely to be lost, delayed or out of reach, and having your medication easily accessible can be essential.
2. Use a pill organiser: Consider using a pill organiser to keep your medication organised. This not only ensures you take the correct dosage but also makes security checks more efficient. Pill organisers should be labelled so that medication can be differentiated and identified.
3. Keep high-schedule medication in original packaging: Store your medication in its original packaging, complete with labels. This helps customs officials identify the medication and confirms its legitimacy.
4. Protect medication from extreme temperatures: Medications are sensitive to temperature changes. Keep them in a cool, dry place and avoid exposing them to extreme temperatures. Consider using a small cooler or insulated bag for temperature-sensitive medications.
5. Bring extra medication: Always carry extra medication in case of unexpected delays or changes in travel plans. It’s better to be over-prepared than to run out of medication in an unfamiliar location.

Tourism is a big boost to the economy and also introduces tourists to various cultures and people.

Packing for a vacation or a quick getaway to your favourite city, comes with a to-do list. Especially, when the city you are travelling to has a different climate. Therefore, it is important that you do your research on what works best when it comes to clothing and accessories.

With the boom in travel goals on social media, you can take inspiration from your favourite travel influencers and check out what they have been adorning on their respective travels. However, it is all about keeping it comfortable, sustainable, and eco-friendly. It’s time we put our planet first and be kind to the environment.

Here’s how you can spread happiness wherever you go, but in a sustainable and eco-friendly way:

SILHOUETTES: Sustainable and eco-friendly doesn’t mean it has to be boring. There are a lot of homegrown responsible fashion brands such as House of Fett, No Nasties, Antaratma, Hibiscus Heroes, The Summer House, to name a few working towards making sustainability a fashion statement. The silhouettes, patterns and colours are travel friendly. Pick from an array of co-ord sets, skater dresses, to comfortable swimwear to make your next trip a fashionable one.

FABRIC: It’s important that the fabric you pick for your travel fashion should be easy breezy and super comfortable. You don’t want to wear outfits where the fabric either leaves you with itchy skin or makes you sweat throughout the trip. Go for attires made from fabrics such as hemp, organic cotton, khadi, linen, to name a few. Also pick fabrics that are light in weight and do not add those extra kilos to your luggage.

BAG: Travelling also means carrying essentials while on the go. Sometimes your handbag cannot hold everything, so get a large bag made from eco-friendly fabrics. Go for upcycled, recycled and planet-friendly bags that are not just handy but also kind to the environment. Experiment with prints and colours derived from natural dyes.

ACCESSORY: Travel fashion goals are incomplete without the right accessories. Pick your favourite straw hat or a funky hair band to add to your stylish look. Sit back and relax on the beach with your favourite accessories keeping you company. For vacays in colder climates, opt for caps and scarves keeping in mind the city’s temperatures. Do not shop for accessories that are only stylish. Also pick function over fashion.

FOOTWEAR: Slip into footwear that’s your and nature’s friend. While picking footwear to wear during your travels, opt for shoes, sandals or regular slides that are comfortable. Never wear brand new shoes on trips because you don’t want to end up strolling the city with shoe bites. And last but not the least, air out your shoes after a long day’s walk. Go for footwear which are made from bamboo grass, vegan leather, etc.