Let’s be honest—flying is amazing, but it can be harsh on your body. If you’re always on the go for work or vacays, you’ve probably heard of Deep Vein Thrombosis (DVT). DVT is basically a blood clot that forms in the deep veins of your legs, and it can sometimes occur after you’ve been sitting for long stretches, like on long-haul flights. But don’t stress! There are plenty of super-simple ways to reduce the risks, and keep your circulation going and your body feeling great on your next jet-setting journey.
Before you leave
- Eat healthy. Before you leave, try to avoid heavy, fatty meals and aim for a diet rich in fruits, veggies, and healthy fats to maintain good circulation. Fish like salmon, mackerel, and sardines also contain omega-3 fatty acids, which can help reduce blood clot risk.
- Stay active. To improve your circulation, do some light exercise, such as walking, swimming, or yoga, before your flight.
- Keep hydrated. Drink plenty of water before you leave, and avoid excess caffeine and alcohol. Dehydration thickens your blood and increases the risk of clotting.
- Watch the salt. Salty foods can also contribute to dehydration, so minimize your use, or even better, skip the salt!
- Consult your doctor. This is vital if you are a high-risk traveler with obesity or a chronic medical condition, or you’re aged 60 or above, pregnant, recovering from surgery, or have a history of DVT.
In the air
- Keep moving. If possible, aim to walk around the cabin every one to two hours. Simple in-seat leg movements like calf raises and ankle circles can also enhance circulation.
- Eat lightly. Choose meals that are low in fat and salt which will prevent bloating and improve your circulation.
- Hit the hydration. Drinking water helps to prevent dehydration, which thickens blood and promotes clotting.
- Bypass the booze. Alcohol (and caffeine) can severely dehydrate the body, particularly in the confines of a pressurized cabin. Choose H2O instead.
- Keep comfy. Loose, cozy clothing won’t restrict blood flow like tight threads. It can improve circulation, reduce the risk of swelling, and ensure restful sleep.
- Slip on some socks. Wearing socks on a long-haul flight—particularly flight compression socks—is the ideal way to improve circulation, prevent swelling, keep your tootsies warm, and promote relaxation.
- Bonus tips: Pack a travel pillow, adjust your seat to maximize circulation, and, when booking, choose a seat with more leg room (like an aisle seat or one near an emergency exit). It will give you a bit more space for your in-seat exercises and make it easier for you to leave your seat to walk around.
After arrival
- Stay active. Yes, jet lag may be a factor in what you can accomplish after arrival. However, even a short walk or doing some in-hotel stretches will get the blood flowing.
- Get plenty of rest. Try to resist the urge to dive into work or play straight away. Give your body time to adjust to your new time zone, including resting and elevating your legs.
- Stay alert for symptoms. These include swelling (usually in one leg), pain, warmth, tenderness, red or discolored skin, swollen veins, leg fatigue, and/or pain when standing or walking. If you have any of these, seek medical care ASAP.
Thankfully, DVT is not extremely common, but the risk does increase for certain individuals, particularly on long-haul flights or flights with long periods of immobility. Taking a few simple precautions, and keeping your eyes peeled for any symptoms are easy ways to reduce the risks. Safe travels!
By Amey MyersAmey, an intrepid traveler and avid blogger, roams the world, absorbing diverse cultures, flavors, and experiences. Her writing captures the essence of her adventures, inspiring others to explore. Amey's infectious passion for travel and storytelling epitomizes a life filled with exploration and adventure.
