Tips for Healthy Plane Habits

Taking Classes to Get Over Your Fear of Flying One method of mitigating fear of flying are courses that tackle this phobia. Some airlines run classes… Trista - March 25, 2020
If you are worried to get up in the air, classes can help to prepare you to fly. Shutterstock

Taking Classes to Get Over Your Fear of Flying

One method of mitigating fear of flying are courses that tackle this phobia. Some airlines run classes that teach a combination of behavioral techniques and aeronautics, which includes primary education about aircraft, what noises they make, what causes turbulence, and so on, to prepare someone with a fear of flying to be able to fly. Some of these courses even finish with a flight under controlled conditions. Current research indicates that these courses are both practical and that the benefit is long-lasting.

If you don’t want to spend money to attend one of these courses, there are free online courses that you can take from the comfort of your own home. One example of these is “Fear of Flying Help,” a course offered by airline pilot Captain Stacey Chance. This course provides a wide range of perspectives on commercial aviation to help put your mind at ease about flying.

For example, the course includes commentary by Dr. Arnold Barnett of the Sloan School of Management at MIT, wherein he describes how air travel is one of the safest forms of travel. Dr. Barnett also explains how media coverage of disasters can skew our perception of the dangers of air travel and offers a number of practical tips to help to overcome a fear of flying.

As you get older, your risk for certain conditions increases. Shutterstock

Being Worried About Deep Vein Thrombosis

Deep Vein Thrombosis (DVT) is a condition where a blood clot forms in a deep vein, usually in the legs. This can be a substantial issue because of the risk that the clot will break off and travel to the lungs, where it can cause a blockage of the lungs known as a pulmonary embolism.

While there is still controversy over whether flying can increase the risk of a DVT, there are studies that indicate that prolonged immobility, whether it be from sitting in a car, a desk, or an aircraft, serves to raise the risk of a DVT. In combination with immobility, factors such as being older than 40, having had a DVT or a blood clot in the lungs before, having a family history of blood clots, the hormonal effects of pregnancy or hormonal replacement therapy, using oral contraceptives, recent surgery or trauma, and certain types of cancer all raise the risk of getting a DVT.

There are a couple of measures that you can take to reduce the risk of a DVT on a long flight. There is some evidence that compression stockings can reduce the risk of DVTs during prolonged periods of immobility, in a similar manner to how they are used in hospitals. Also, drinking a decent amount of non-alcoholic beverages can mitigate the risk of a DVT. Although Aspirin has been suggested as a further step, the British Civil Aviation Authority recommends against such with the evidence available. 

Simple exercise during a flight can not only improve the experience of the flight but can limit some of the adverse health effects of a long trip. Shutterstock

Moving Around in the Air

In addition to the above steps to reduce the risk of a DVT, the best method to reduce the risk, whether in the air or on the ground, of a DVT is to avoid prolonged periods of inactivity. Additionally, simple physical activity during a flight can serve to alleviate boredom, reduces aches and pains, and induces better sleep. 

There are many exercises that you can do while in flight that can address all parts of your body from head to toe. The most basic one is, of course, trying to get out of your seat and walking routinely during the flight. Generally, it would be sufficient to take the time every hour to walk up and down the length of the plane. And, as stated previously, there are some exercises that you can do to target specific parts of your body.

Relieving aches in your back and legs can pay dividends during a long flight. Shutterstock

Stretching Your Legs

Exercising your legs will allow you to both reduce any aches you have during a flight, but also reduce the risk of a DVT. Rotating your ankles, standing calf raises, alternating pushing down with your heels and toes, and tensing and relaxing various parts of your legs working up from your feet to your thighs and back down can all make your flight more pleasant and reduce the risk of a DVT.

After a long period of sitting, your back can begin to ache. One exercise that can help alleviate a backache in flight is to bring your chest to your thighs while in your seat, elongate your spine, hold for five seconds, and then gently sit back up. Repeating this exercise two or three times every hour can help your back while sitting on a plane. 

Simple upper body workouts might take a little more space, but they’re still useful during a long flight. Shutterstock

Exercising Your Upper Body

To give your arms some exercise, here’s a tip from bodybuilders. Hold your arms straight out in front of you with your hands relaxed downwards. Then tense the whole of your arms and make fists with your hands. Hold for a few seconds, open your fingers until they’re entirely stretched out, and then close again. Repeat this exercise a couple of times.

For your shoulders, sit up straight, clasp your hands behind your head with your elbows to the sides. Then gently pull your elbows backward while bringing your shoulder blades down and together. To do this exercise, you might want to find somewhere with a little space to avoid antagonizing your neighbors on the flight.

Lastly, here’s an exercise you can use to stretch out your neck. Clasp your hands behind your head and gently pull your head to your chest while keeping your spine stretched up. Pull gently until you feel the stretch at the back of your neck into your shoulders. Hold this for a few seconds and then repeat.

Jet lag is a routine issue from air travel. Shutterstock

Experiencing Jet Lag

As a consequence of being able to travel multiple time zones in only a few hours, it can be difficult for a person to adjust from one time zone to another. This results in the combination of fatigue and sleep disruption that is known as jet lag. Until one’s body can adjust to being in a different time zone, a process that can take anywhere between two days to two weeks depending on how different the time zone is, you will be stuck out of synch with the time zone you’re in. 

While there is no way to avoid jet lag, there are some steps that can be taken to mitigate its effects. In certain studies, the usage of Melatonin, a hormone that is stimulated by darkness and suppressed by light, can help people adjust up to 50% of the time. It should be noted, however, that clinical trials have not been done to determine the effectiveness of this in more detail. Furthermore, you can use sleeping tablets to help you adjust, but this is something that should only be done after talking to your doctor. Additionally, you should avoid taking sleeping tablets in flight due to the way that they will encourage the type of inactivity that leads to DVT, and you should avoid drinking alcohol with sleeping tablets. 

Where you travel can affect how best to deal with jet lag. Shutterstock

Having Jet Lag While on the Plane

Some other approaches to mitigate jet lag can depend on the direction of travel. After all, if you travel east through multiple time zones, you’ll feel like you’re losing time. But if you go west through numerous time zones, you’ll feel as if you’re gaining time. 

If you’re traveling west, try to stay up as late as you can when you get there, since it’s easier to stay up later than it is to try and shorten your body’s natural rhythms. Also, a few days prior to traveling, try going to bed and getting up later. If you’re going east, try to sleep on the plane while it is night time at your destination. Upon arrival, avoid sleeping during the day, since that will extend the amount of time it will take to adjust to the new time zone. Also, where if you’re heading west you should try to stay up later before leaving, if you’re traveling east, try to go to bed and wake up earlier before travel.

It can take several days to a week or two to adjust fully to a new time zone.

Dealing With Jet Lag At the Destination

When you arrive at your destination, there are further steps that can be taken to aid your adjustment to the new time zone. The first step is to do what you can to get into the local routine as soon as possible. Spending time in daylight generally can also help you adjust due to the exposure to sunlight. Also, if you’ve traveled west, try to be outdoors during the morning and indoors during the afternoon. And if you’ve gone east, try to be outdoors during the afternoon and indoors during the evening. 

Finally, the level of adaptation that is necessary or desirable depends on the nature of your trip. If you will only be at your destination for a brief amount of time, then it’s probably a better idea to avoid adapting to the new time zone and stay on your local time. Additionally, if you’re traveling for a meeting, you could either arrive early to better adapt to the new time zone or schedule your session for a time that would coincide with when you’d be awake in your normal time zone.