plane travel
Flying can be an unpleasant experience for many travelers. Lines at security are long. Airport and airplane food is bad and expensive. Flights are often delayed and overcrowded. While those factors may increase your stress level during travel, flying has its own set of health risks.
Dehydration
Unlike the air we normally breathe which has a humidity of 30-65%, the humidity level on an airplane is only 10-20%. Low humidity environments dry outs the air which can increase your risk of becoming dehydrated. This can be a potentially life-threatening issue for people with respiratory issues like asthma. Dehydration not only leads to dry skin and scratchy eyes, it can also make you more susceptible to catching a respiratory virus. Air humidity keeps the linings of your airways moist which helps in trapping germs in the body. When the air is dry, the mucous that lines your airways is less effective and germs are able to enter your body more freely.
How to combat dehydration
Dehydration is prevented by drinking fluids throughout the flight. According to the World Health Organization, low humidity has not been shown to cause internal dehydration so you do not need to drink more than you normally would. Don't rely on the flight attendants to get you enough water throughout the flight. Instead, either buy a large bottle of water at the airport or bring an empty water bottle to fill up on board to keep you hydrated throughout the flight. But remember that not all fluids and drinks are created equally. Drinks with caffeine (tea, coffee, colas) and alcoholic beverages should be avoided as they can have a negative effect by actually promoting dehydration. Applying moisturizer regularly throughout the flight can also help combat the dry skin effect of dehydration. Use saline nasal spray to moisturize the nose and wear glasses over contacts to prevent eye discomfort.
Blood Clots/Economy Class Syndrome
The contraction of muscles in the legs helps pump blood back to the heart. Extended periods of sitting can lead to blood pooling in the legs and cause swelling, stiffness, and discomfort. Deep vein thrombosis (DVT) is a blood clot that can occur as the result of prolonged immobility resulting from long-distance travel both on a bus and a plane. While the risk is low--1 in 6,000 passengers will sustain a DVT after a long flight--the risk increases 2-3 times after flights that are four hours or more. As a young adult, your risk of sustaining a DVT is low. However there are other risk factors that can make you more susceptible: oral contraceptive use, recent surgery, obesity, and genetic factors. The best way to prevent DVTs is to move. Some exercises that you can do on the plane are listed here.
Dehydration
Unlike the air we normally breathe which has a humidity of 30-65%, the humidity level on an airplane is only 10-20%. Low humidity environments dry outs the air which can increase your risk of becoming dehydrated. This can be a potentially life-threatening issue for people with respiratory issues like asthma. Dehydration not only leads to dry skin and scratchy eyes, it can also make you more susceptible to catching a respiratory virus. Air humidity keeps the linings of your airways moist which helps in trapping germs in the body. When the air is dry, the mucous that lines your airways is less effective and germs are able to enter your body more freely.
How to combat dehydration
Dehydration is prevented by drinking fluids throughout the flight. According to the World Health Organization, low humidity has not been shown to cause internal dehydration so you do not need to drink more than you normally would. Don't rely on the flight attendants to get you enough water throughout the flight. Instead, either buy a large bottle of water at the airport or bring an empty water bottle to fill up on board to keep you hydrated throughout the flight. But remember that not all fluids and drinks are created equally. Drinks with caffeine (tea, coffee, colas) and alcoholic beverages should be avoided as they can have a negative effect by actually promoting dehydration. Applying moisturizer regularly throughout the flight can also help combat the dry skin effect of dehydration. Use saline nasal spray to moisturize the nose and wear glasses over contacts to prevent eye discomfort.
Blood Clots/Economy Class Syndrome
The contraction of muscles in the legs helps pump blood back to the heart. Extended periods of sitting can lead to blood pooling in the legs and cause swelling, stiffness, and discomfort. Deep vein thrombosis (DVT) is a blood clot that can occur as the result of prolonged immobility resulting from long-distance travel both on a bus and a plane. While the risk is low--1 in 6,000 passengers will sustain a DVT after a long flight--the risk increases 2-3 times after flights that are four hours or more. As a young adult, your risk of sustaining a DVT is low. However there are other risk factors that can make you more susceptible: oral contraceptive use, recent surgery, obesity, and genetic factors. The best way to prevent DVTs is to move. Some exercises that you can do on the plane are listed here.
Bloating
Due to the altitude, a decrease in pressure causes an increase in volume. This means that intestinal gas can expand up to 30% during a flight. Sitting in a small space with gas can be an uncomfortable situation. Since it is harder to control what your body does in the air, calm your stomach before your flight takes off. Stay away from foods that can upset your stomach like beans, dairy, and carbonated drinks. If there is less gas in your stomach, it will not matter as much if it expands.
Airplane Ear/Barotrauma
Simple physics states that air expands as pressure decreases. Many people feel the effects of decreased atmospheric pressure in the airplane cabin in their ears. During takeoff, the air in your middle ear expands and during landing, the air contracts. As the air contracts, many people feel discomfort in their middle ear. Swallowing or yawning opens the Eustachian tube by activating muscles that line the tube. Chewing gum or eating a mint will make you swallow more often. If swallowing or yawning does not do the trick, performing the Valsalva Maneuver can be effective. To perform the Valsalva Maneuver, pinch your nostrils shut, breathe in through your mouth and force the air to the air to the back of your nose like you were trying to blow your fingers of your nostrils. If you hear a pop in your ears, then you were successful. This maneuver may need to be repeated during your flight. A sinus infection, a middle ear infection, and the common cold can all increase the risk for airplane ear. The inner ear and eustachian tube can be damaged from frequent or sever airplane ear.
Due to the altitude, a decrease in pressure causes an increase in volume. This means that intestinal gas can expand up to 30% during a flight. Sitting in a small space with gas can be an uncomfortable situation. Since it is harder to control what your body does in the air, calm your stomach before your flight takes off. Stay away from foods that can upset your stomach like beans, dairy, and carbonated drinks. If there is less gas in your stomach, it will not matter as much if it expands.
Airplane Ear/Barotrauma
Simple physics states that air expands as pressure decreases. Many people feel the effects of decreased atmospheric pressure in the airplane cabin in their ears. During takeoff, the air in your middle ear expands and during landing, the air contracts. As the air contracts, many people feel discomfort in their middle ear. Swallowing or yawning opens the Eustachian tube by activating muscles that line the tube. Chewing gum or eating a mint will make you swallow more often. If swallowing or yawning does not do the trick, performing the Valsalva Maneuver can be effective. To perform the Valsalva Maneuver, pinch your nostrils shut, breathe in through your mouth and force the air to the air to the back of your nose like you were trying to blow your fingers of your nostrils. If you hear a pop in your ears, then you were successful. This maneuver may need to be repeated during your flight. A sinus infection, a middle ear infection, and the common cold can all increase the risk for airplane ear. The inner ear and eustachian tube can be damaged from frequent or sever airplane ear.
Jet Lag
Jet lag occurs as a result to the disruption of the body's internal clock and the 24-hour (circadian) rhythms it controls. This disruption usually occurs during travel that crosses multiple time zones. The effects of jet lag are often exacerbated by fatigue due to traveling itself. If you take medication with a strict timetable (insulin, oral contraceptives), speak to your doctor before you travel across time zones. Symptoms usually wear off as you adapt to the new time zone. These symptoms include...
During the Flight
At Your Destination
Jet lag occurs as a result to the disruption of the body's internal clock and the 24-hour (circadian) rhythms it controls. This disruption usually occurs during travel that crosses multiple time zones. The effects of jet lag are often exacerbated by fatigue due to traveling itself. If you take medication with a strict timetable (insulin, oral contraceptives), speak to your doctor before you travel across time zones. Symptoms usually wear off as you adapt to the new time zone. These symptoms include...
- Difficulty sleeping at night
- Indigestion or disruption of bowel function
- Daytime tiredness and malaise
- Reduced physical and mental functions
During the Flight
- Being well rested before your flight can be helpful in limiting jet lag symptoms.
- Stay hydrated throughout the flight. However, if you choose to drink alcohol on-board, drink in moderation as alcohol reduces sleep quality and also increases urine output which can lead to disturbed sleep by making you wake up to urinate. Caffeine should also be limited and avoided before your anticipated bedtime.
- Use the flight to adapt to the time zone of your destination. If it's daytime at your destination, avoid sleeping. If it's nighttime at your destination, try to sleep on the plane. Earplugs and eye shades will help create a better sleep environment. In addition, eat your meals on-board on a schedule that is consistent with your destination.
At Your Destination
- Light and darkness play a huge role in resetting the body's internal clock. Sun and daylight exposure will help with this adaptation.
- Schedule your meals according to your new time zone. Your digestive cycle is adjusting to the new time zone as well.
- Stay active and exercise during your trip. Researchers found that exercise changed the molecular clock in muscle and lung tissues. In addition, exercise in the early evening will tire out the body which will help you sleep better. Exercising in the morning will help wake you up.
- Melatonin is a widely used supplement to help with sleep issues. While supplements are not standardized or regulated by the FDA, individuals have found that melatonin is extremely helpful in synchronizing your body's internal clock.
References
- World Health Organization. International Travel and Health. Available at http://www.who.int/ith/en/. Accessed 4 February 2014.
- Everyday Health. Preventing Dehydration from Air Travel. Available at http://www.everydayhealth.com/healthy-travel/air-travel-and-dehydration.aspx. Accessed 11 February 2014.
- Men's Health. 6 Health Hazards of Flying. Available at http://www.menshealth.com/travel-center/health-hazards-flying#. Accessed 11 February 2014.
- World Health Organization. International travel and Health: 2005. Switzerland: World Health Organization; 2005.
- Flight Health. Website. Available at http://www.flighthealth.org/index.htm. Accessed 5 February 2014.
- Waterhouse J, Reilly T, Atkinson G, Edwards B. Jet lag: trends and coping strategies. Lancet. 2007;369:1117-29.
- IHI Bupa. Air Travel- health advice before you take off. Available at. https://global.ihi.com/travel+insurance/travel+advice/air+travel.aspx. Accessed on 11 February 2014.
- Silverman D, Gendreau M. Medical issues associated with commercial flights. Lancet. 2008;373:2067-77.
- British Medical Association. Impact of flying on passenger health: a guide for healthcare professionals. 2004. London, UK: British Medical Association; 2004.