Ruth Haines
Airports and air travel can present unique challenges to maintaining your health. From long security lines, flight delays, and cramped seats to the abundance of ultra-processed, high-fat, and sugary airport food, it's easy to let your healthy habits slip. However, staying healthy while travelling through airports is possible with some proactive planning and simple strategies. Here are some tips to help you navigate the airport and maintain your wellness while on the move.
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What You'll Learn
- Eat healthy: Avoid fatty, ultra-processed foods. Pack nutrient-rich meals, snacks and hydration
- Exercise: Move around pre-flight and during the flight to promote blood flow and energy
- Sleep: Get enough rest. Try a neck pillow for comfort. Stick to a routine if under 32 hours
- Hygiene: Wash hands regularly. Avoid touching your face. Carry disinfecting wipes for surfaces
- Vaccinations: Stay up-to-date to avoid preventable diseases
Eat healthy: Avoid fatty, ultra-processed foods. Pack nutrient-rich meals, snacks and hydration
Eating healthy while travelling through airports can be challenging. Airport food is often ultra-processed, overpriced, and lacking in options for dietary restrictions. Planning ahead is key to maintaining a healthy diet while travelling.
Firstly, it is a good idea to eat a healthy, balanced, and filling meal before you leave for the airport. This will ensure you are not hungry while travelling and reduce the temptation to buy unhealthy food. Examples of good pre-airport meals include a smoothie, an egg sandwich, or a granola bar.
Secondly, pack nutrient-rich meals and snacks in your carry-on. This could include whole fruits like apples, bananas, and clementines, or dried fruits like raisins. Pre-cut vegetables such as carrots, cucumbers, and celery are also a good option. Whole wheat crackers, air-popped popcorn, nuts, and homemade trail mix are healthy and do not need refrigeration. Sandwiches, such as peanut butter and jelly, are a good option as they are filling and do not require refrigeration. If you do pack meat or cheese, bring a mini ice pack to keep it cold. It is also a good idea to pack extra snacks in case your flight is delayed or cancelled. Hard-boiled eggs, homemade fruit and nut bars, energy bars, and homemade granola are all healthy and portable options.
Finally, if you do need to buy food at the airport, there are still ways to eat healthily. Larger airports tend to have more options, but you can find healthy choices at both large and small airports. Many airports now offer make-your-own salads or sandwiches, which can be customised to be healthier. For example, you can choose whole grain bread, leave off the mayonnaise, and add extra vegetables or lean protein. Burrito bowls with rice, grilled vegetables, and beans or lean protein are another healthy option.
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Exercise: Move around pre-flight and during the flight to promote blood flow and energy
Exercise is an important part of staying healthy while travelling, and there are many ways to move around pre-flight and during the flight to promote blood flow and energy.
Firstly, it is recommended to exercise before a long flight as it has a range of health benefits. Getting up and moving can help promote better blood flow throughout the body, increase your heart rate, and make you feel more energetic. A flight attendant of several years suggests that "Regular movement and at least 1.5 litres of water per flight does it for me."
During the flight, it is important to get up and move around the cabin when possible to prevent blood clots and promote blood flow. Research from the World Health Organization shows that about 1 in 4,500 travellers will develop a blood clot, particularly on long-haul flights, due to a prolonged lack of movement. Simple exercises such as walking up and down the aisles, flexing your toes, or pointing them forward can help to keep the blood moving in your veins.
If you are unable to get up and move around, there are some exercises you can do while seated. These include:
- Leg extensions: Extend one leg out in front of you and flex your foot, then bring it back down. Repeat with the other leg.
- Knee hugs: Sit upright and bring one knee towards your chest, hugging it with your arms. Hold for a few seconds, then release and switch legs.
- Glute squeezes: Squeeze your glutes tightly and hold for a few seconds before releasing.
- Seated forward bend: Sit up straight with your feet flat on the floor, then hinge forward from your hips and reach towards your toes. Slowly roll back up and repeat.
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Sleep: Get enough rest. Try a neck pillow for comfort. Stick to a routine if under 32 hours
Sleep is an essential part of staying healthy, and getting enough rest while travelling can be challenging. Airports are often loud, bright, and chilly, making them poor environments for sleep. If you're staying in an airport for less than 32 hours, it's best to stick to your regular routine and home time zone. This might mean unusual hours and missing out on activities, but it will help you stay well-rested.
If you need to sleep in an airport, there are a few things you can do to maximise your comfort. First, find a good spot to sleep. Look for a quiet, dark place, perhaps near an empty gate or wall. Avoid charging stations, which may be busy and bright. Some airports have dedicated sleep pods or nap rooms for a fee, which can be a great way to get some undisturbed rest. If you're travelling with family, consider taking sleep shifts so you can all get some rest.
To make yourself comfortable, layer your clothing to adjust your temperature. Aim for a spot near a power outlet so you can charge your devices, and consider purchasing access to a first-class lounge for added comfort. Use a travel pillow to support your neck, and bring an eye mask and earplugs to block out the airport environment.
If you're on a flight, a neck pillow can make all the difference in getting some rest. There are many different types, from simple travel pillows to more intricate designs. If you're using a classic neck pillow, one flight attendant recommends reversing it to support your chin rather than your cheek.
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Hygiene: Wash hands regularly. Avoid touching your face. Carry disinfecting wipes for surfaces
Staying healthy while traveling can be challenging, especially in airports. Airports are germ hotspots, with various high-touch surfaces that can harbor viruses and bacteria. Here are some tips to maintain hygiene and reduce your risk of infection:
Wash your hands regularly
Handwashing is a simple yet effective way to protect yourself from germs. Wash your hands frequently with soap and water, especially after touching common surfaces in the airport, such as handrails, door handles, and security trays. It is recommended to wash your hands for at least 20 seconds, paying attention to your fingertips and thumbs, which tend to be overlooked. If you don't have access to a sink, use hand sanitizer. As of April 2020, the TSA has allowed passengers to carry one liquid hand sanitizer container up to 12 ounces in their carry-on bags.
Avoid touching your face
Our hands come into contact with numerous surfaces in airports, and these surfaces can be breeding grounds for pathogens. Avoid touching your face, especially your eyes, nose, and mouth, as these are entry points for germs. If you need to touch your face, make sure your hands are clean first.
Carry disinfecting wipes for surfaces
Bringing your own disinfecting wipes allows you to sanitize surfaces before you touch them. You can wipe down armrests, tray tables, and other high-touch areas on the plane and in the airport. Wet wipes, in any quantity, are allowed in carry-on bags, so take advantage of this to maintain a hygienic environment during your travels.
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Vaccinations: Stay up-to-date to avoid preventable diseases
Staying healthy while travelling can be challenging, but there are several steps you can take to ensure you stay in top condition. One of the most important things to do is to stay up-to-date with your vaccinations. Vaccination before travel is essential to protect your health and prevent the spread of diseases.
Firstly, check which vaccinations are required or recommended for your destination. The CDC, for example, provides destination-specific information on necessary or suggested vaccines and medications, as well as potential health risks. It is important to consult these resources or a healthcare professional well in advance of your trip, as some vaccines may require several weeks to take effect.
Secondly, make sure your routine vaccinations are current. This includes vaccines such as the yellow fever vaccine, which is recommended or required for certain destinations. You can consult a travel health specialist or your healthcare provider to determine which vaccines you may need and to receive destination-specific advice. They will consider your itinerary, planned activities, and health concerns to offer tailored guidance.
Finally, remember to bring a copy of your official immunization records with you when you travel. This will ensure you have the necessary documentation to prove your vaccination status if required. Taking these proactive measures will help you stay healthy and safe during your travels and avoid preventable diseases.
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Frequently asked questions
Most airport food is ultra-processed, high in fat and sugar, and overpriced. It is best to plan ahead and pack your own nutrient-rich meals, such as salads and whole grain sandwiches. If you need to buy food at the airport, opt for meals packed with fruits, vegetables, whole grains, and lean proteins like chicken or fish.
Staying hydrated is crucial when travelling, especially when flying due to the dry air in the cabin. Carry a reusable water bottle with you and fill it up after passing through airport security. Avoid drinks with caffeine and alcohol, as these can be dehydrating.
There are several strategies to combat jet lag. One is to stick to the time zone of your home base, especially if your trip is short. Another is to go with the flow: eat when hungry, sleep when tired, and stay active when you have energy. This allows your body to slowly adjust to the new time zone.
Apart from maintaining good hand hygiene, it is important to avoid touching your face, especially your nose, mouth, and eyes. The dry air and air pressure change when flying can make you want to rub your eyes or nose, but this is how viruses are transmitted from surfaces to yourself.
