There are several steps you can take to help you stay
healthy and in good shape while you’re travelling.
Jet lag
Jet lag is experienced after a long flight across several
time zones. When you travel long distances rapidly your body’s biological clock
is disturbed. Until your body adjusts to the ‘real’ time at your destination
you may experience fatigue, disorientation, sleep difficulties, impaired
concentration and physical performance, anxiety, loss of appetite and
constipation.
What you can do
Jet lag will usually disappear within about three days after
arrival. There are a number of ways to minimize the impact:
Plan ahead
·
Start the journey in as relaxed a state as possible. Have a good
sleep the night before flying and allow plenty of time to get to the airport.
·
For very long flights plan a stopover if possible. Try to arrange
the itinerary so that you are flying into the night.
·
Try to avoid making important commitments for the first 24 hours
after arriving at your destination.
During the flight
·
Reduce alcohol and coffee intake to a minimum. Minimize
dehydration by drinking plenty of water.
·
Eat only when hungry.
·
Wear loose clothing. Wear comfortable shoes and take them off
in-flight. If you are at risk of developing deep vein thrombosis (DVT) (see
below), your doctor may suggest circulation stockings.
·
Try to sleep at the appropriate time for the time zone of your
destination.
·
Make sure you do some in-flight exercises.
Jet lag will usually disappear within
about three days after arrival.
When you arrive at your destination:
·
Adjust to your new time zone by exposing yourself to daylight.
Bright light helps you to reset your body clock.
·
Try to adopt your usual bedtime routine.
·
If you need to take a nap during the day, keep it short.
Blood clots (deep vein thrombosis)
Air travel, especially long flights, may increase the risk
of DVT, blood clots in the deep veins of the legs. Although the risk of
developing DVT is very low, the condition can be serious. Blood clots can break
off and travel to the heart or lungs, which can be life-threatening. Clots in
the legs when travelling are more common:
·
After 12 hours or more of flying
·
In the left leg
·
In very tall or short people
·
In people aged over 50
·
In those storing their hand luggage under the seat in front
·
In people who consume excessive alcohol
·
In those who have had a clot before
·
In people who have had recent surgery or are in a cast.
What you can do
Book an aisle seat so you can easily get up and move around
the cabin. Break long journeys with a stopover if possible.
If you think you may be at risk of DVT, speak to your doctor
who may suggest compression stockings to prevent swelling and help stimulate
blood flow, and/or prescribe a medication to help prevent blood clotting.
Book an aisle seat
so you can easily get up and move around the cabin.
Aspirin is of limited value in preventing clots in veins.
To prevent the development of DVT on long flights, doctors
recommend you keep SAFE (Support, Activity, Fluids, Ensure no pressure) on the
plane by remembering the following.
·
Wear compression stockings if advised by your doctor.
·
Keep moving. The in-flight magazine or safety card will generally
contain a set of simple exercises you can do while seated. Use stops to walk
about.
·
Travelling at altitude can be dehydrating. Minimize dehydration
by drinking plenty of water. Limit alcohol and caffeine-containing drinks.
·
Wear loose clothing and ensure there is nothing pressing on your
calf muscles.
Motion sickness
Motion sickness results when the motion you see is different
from the motion sensed by your inner ear. It can occur in a car, train,
airplane or boat.
And once the symptoms (dizziness, nausea and vomiting)
start, motion sickness can be tricky to stop.
Motion sickness
results when the motion you see is different from the motion sensed by your
inner ear.
What you can do
To prevent symptoms of motion sickness:
·
Limit movement by choosing seats with the smoothest ride. In a
car or bus sit at the front. In a plane sit in seats over the wing. On a boat
sit near the middle or a central cabin on a cruise ship.
·
Keep your head as still as possible.
·
Recline in your seat.
·
Restrict visual activity. Close your eyes or focus on distant
objects rather than close objects. Avoid reading. Stimulating your other senses
can distract you from the motion. Aromatherapy oils (lavender or mint), as well
as ginger or other flavored lozenges may help.
·
Make sure there is good ventilation.
·
Steer clear of large meals.
·
Medications can be used to prevent or treat motion sickness but
many of them have the unwanted side effect of making you feel sleepy. Talk to
your doctor or pharmacist.
