Getting sick on the first days of your trip can spoil a break. Helen Foster reveals how to stay healthier on your journey, so you arrive ready to hit the beach, not the bed

Is having a pre-flight drink really a bad idea?

It will dehydrate you, which can leave you feeling groggy, but if you’re on a night flight or planning an in-flight snooze to pass the time, a recent study has discovered a new reason to avoid alcohol in the air – it may be bad for your heart. ‘The decreased air pressure on a plane decreases oxygen supply to the body,’ explains Dr Eva-Maria Elmenhorst, the study’s author at the German Aerospace Centre in Cologne. ‘To compensate for this, heart rate accelerates, and breathing is a bit deeper and faster. This increases further during sleep, and then alcohol compounds it again – this may be a health risk for those with pre-existing lung and heart conditions.’

What should I eat (or not eat) on an aeroplane?

Airline meals aren’t exactly a recipe for leaping off the plane raring to go! Because our sense of taste is blunted in the air, meals are often high in fat, salt or sugar, which can leave you sluggish. ‘Plus, sitting for long periods of time in a low-humidity, low-cabin-pressure environment increases dehydration, which leaves you tired, puffy and bloated,’ explains Clementine Vaughan, registered dietitian who runs nutrition practice Third Sister (thirdsister.co.uk). ‘Try eating a healthy, hydrating meal at the terminal before boarding,’ suggests Clementine. ‘Then stick to healthy snacks like fruit and nuts on the plane. Eat your next meal at your destination. Not only can this help avoid bloating, but it can also help reset your body clock on a longer flight. Drink regularly but avoid alcohol and limit tea and coffee. Although, having a caffeinated drink if you land early in the day can help signal to your body that it’s morning.

Should I wear compression stockings on short flights?

Flying can increase risk of deep vein thrombosis, a potentially dangerous condition where a clot forms in the deep veins of the legs. ‘But wearing compression socks [to prevent this] is not necessary for the majority of people,’ says Dr Sue Pavord, president of the British Society of Haematologists. ‘However, they may provide benefits during flights over four or more hours for individuals with cancer, who are pregnant or who have had major surgery within the last four weeks.’ Staying mobile to keep circulation moving is important though. ‘Immobility makes blood pool in the lower legs and increases the risk of clotting,’ says Sue. Wiggle your feet, clench your calves or walk around the plane regularly. Also avoid crossing legs, which can compress veins.

How can I prevent getting travel sick when I'm flying?

Book a seat over the wing. ‘Motion sickness is caused by the brain getting mixed signals between the visual system and the system that controls balance and spatial orientation,’ explains Dr Elise Dallas, a GP from The London General Practice. ‘Choosing a seat over the wing minimises movement. While seated, focus your gaze on a still, fixed point in the distance – like down the aisle – rather than out the window.’ Also, bring along your favourite perfume or essential oil – Canadian researchers found that inhaling a pleasant scent can stop travel sickness in its tracks.

Can I do anything to stop ear pain on landing?

This is caused by rapid changes in air pressure as the plane descends. ‘It happens faster than your body can adjust to it, causing a build-up of pressure in the middle ear that causes pain,’ explains Dr Jonathan Webster, a GP and ENT (ear, nose and throat) specialist from Doctify. This can be worse if you have a cold or allergies during the flight, so taking decongestants beforehand may help (if your GP says this is okay) but also consider some pressurereducing earplugs, such as EarPlanes. ‘These help slow the rate at which the air pressure shifts in your ear,’ says Jonathan. ‘They work best when combined with other practises that open the Eustachian tube in the ear, like yawning, swallowing or chewing gum.’

I always catch a cold on flights. Can I avoid it?

Try to nab a window seat. A study from Emory University in Atlanta in the US, found it exposes you to about a fifth of the people (and their potential germs) than the aisle. And remember, you don’t just encounter bugs on the plane. According to research by the University of Nottingham, airport security trays, staircase handrails and passport desks are major carriers of cold and flu bugs. Make sure you wash or sanitise your hands regularly throughout your journey, not just your flight.