As a nervous flyer with a vivid imagination, air travel often feels like a precarious endeavor. Hurtling through the skies in a crowded, oxygen-deprived cabin for hours on end provides fertile ground for worry. Even a fleeting stomach ache can spiral into panic: What if I get sick up here?
Fortunately, there’s an entire field of preventive health care— aerospace medicine —dedicated to ensuring the well-being of pilots, aircrew, and even astronauts, according to the New York Times.
“We’re trying to keep people healthy in an unhealthy environment,” explained Dr. Leigh Speicher, an internist and aerospace medicine specialist based in Jacksonville, Fla., who also serves as president of the Civil Aviation Medical Association.
To help make your next journey healthier and less stressful, I sought advice from Dr. Speicher and other experts on how to prepare and care for yourself while traveling. Here’s what they recommend:
As You Book Your Flight
Health-conscious travel begins with the booking process, according to Dr. Paulo Alves, global medical director of aviation health at MedAire and a fellow of the Aerospace Medical Association. If you’re prone to motion sickness, opt for a seat over the wings, where the ride tends to be more stable.
Dr. Alves also advises against flying if you’re dealing with an ear or sinus infection. Cabin pressure changes can exacerbate congestion, potentially leading to pain, bleeding, or even a ruptured eardrum. Dental issues such as untreated toothaches or pending root canals can also become agonizing at high altitudes, warns Dr. Meghan Hatfield, an endodontist in Summit, NJ, as per the New York Times.
Dr. Alves’ top piece of advice? If you’re feeling unwell before a flight, think twice about boarding—or consult your doctor beforehand. “Many in-flight heart attacks,” he notes, “occur in passengers who later admit they weren’t feeling quite right before boarding.”
When You Pack
Always keep medications in your carry-on bag, not in checked luggage, Dr. Alves advises. Misplacing essential medications can have serious consequences, such as missing a dose during a seizure or allergic reaction, only to realize your pills are inaccessible in the cargo hold.
Dr. Speicher suggests bringing your own water onboard—not just to stay hydrated (aim for eight ounces per hour) but also as a precaution during turbulence, when flight attendants may be unable to serve passengers, as reported by the New York Times.
She also recommends packing peppermint or ginger tea bags to soothe an upset stomach. If needed, you can ask a flight attendant for hot water to prepare the tea.
At the Airport
Avoid carbonated beverages for at least an hour before boarding, Dr. Alves advises, as consuming them before takeoff can lead to painful gas expansion at higher altitudes. Similarly, large meals increase the likelihood of swallowing air, which can intensify discomfort.
Before boarding, run through a mental checklist to ensure you’ve packed everything you need for a safe, comfortable journey, from healthy snacks to over-the-counter remedies. Dr. Speicher often asks herself, What would make this flight better, safer, and healthier?
While You’re in the Air
To prevent deep vein thrombosis (DVT), a condition caused by blood clots forming in deep veins (usually in the legs), Dr. Speicher advises moving around every two hours during the flight. If standing isn’t an option, simple seated exercises—like flexing your feet and rolling your ankles—can help maintain circulation, as per the NY Times.
For those brushing their teeth mid-flight, Dr. Speicher recommends using bottled water rather than the aircraft’s tap water, which is not potable.
