Long-haul flights affect your body in more ways than just causing jet lag.
Here’s what happens to your body when you stay seated for hours, and what experts recommend to ease the discomfort.
Dry air in the cabin
About half of the air inside an airplane cabin comes from outside at high altitudes, where humidity levels are extremely low.
This can cause your eyes, nose, and mouth to feel dry. Drinking water before and during the flight helps keep your body hydrated and supports circulation.
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Air pressure and sinuses
Pressure changes during takeoff and landing can cause pain in the nose and ears, especially for those with sinus issues.
Experts suggest using decongestants, staying hydrated, and taking anti-inflammatory medicine if you’re congested.
Catching a cold
Although many people feel like they get sick after flying, exposure usually happens in crowded airport areas rather than on the plane itself.
Cabin air is renewed 20 to 30 times per hour and is half HEPA-filtered.
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Muscle soreness
Sitting still for long periods keeps your muscles engaged without movement, leading to soreness in the neck, back, and thighs.
Moving, stretching, and doing small exercises like heel raises can reduce discomfort.
Back strain
Prolonged sitting puts pressure on the spinal discs, particularly in the lower back. Standing or walking occasionally helps relieve inflammation and tension.
Slower digestion
When you remain sedentary, your digestive system slows down. This can lead to bloating or constipation.
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Getting up and walking during the flight supports digestion and blood flow.
Reflux and nausea
Poor posture can cause stomach acid to rise into the esophagus, triggering nausea. Turbulence may worsen symptoms but typically subsides once the flight stabilizes.
Shallow breathing
A slouched position restricts rib movement, leading to shallower breathing and reduced oxygen intake. This can cause fatigue, dizziness, and cloudy thinking.
Risk of blood clots
The most serious danger during long flights is deep vein thrombosis (DVT), where a blood clot forms in the legs and may travel to the lungs.
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Symptoms include swelling, throbbing, or pain in one leg.
Who is most at risk
People with a family history of blood clots, heart disease, cancer, pregnancy, or those taking birth control are at higher risk.
They should pay special attention to moving during the flight.
Preventing blood clots
Walking up and down the aisle every hour and doing heel raises can improve circulation. Compression socks also help prevent blood from pooling in the legs.
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Movement is key
The greatest source of discomfort during long flights is lack of movement.
Even small stretches and regular breaks can make a big difference to comfort and overall well-being.
This article is based on information from National Geographic.