Healthy Airplane Habits to Boost Your Immune System

26 February 2025

Air travel can be exciting—who doesn’t love soaring through the skies to new destinations? But let’s face it, airplanes can sometimes feel like giant petri dishes, filled with germs and questionable air quality. If you’ve ever stepped off a plane with a scratchy throat, stuffy nose, or even flu-like symptoms, you’re not alone. The good news is there are practical and straightforward steps you can take to protect yourself and boost your immune system while flying. So, let’s dive into some healthy airplane habits that will leave you feeling refreshed and ready for your next adventure!

Why Air Travel Challenges Your Immune System

Ever wondered why you get sick after a flight? It’s not just bad luck. Airplanes are unique environments that can take a toll on your body. Here’s why:

1. Dry Cabin Air: The air inside an airplane cabin has low humidity, often as low as 10-20%. For comparison, the average home has 30-50%. This dryness can irritate your nasal passages and throat, making it easier for germs to sneak in.

2. Close Quarters: You’re sitting shoulder-to-shoulder with dozens (or hundreds!) of strangers. Someone coughs two rows behind you? Those germs might still land in your space.

3. Fatigue and Stress: Traveling, especially long-haul flights, can disrupt your sleep and leave you feeling drained. A tired body = a vulnerable immune system.

4. Shared Surfaces: Think armrests, tray tables, and seatbelt buckles. Thousands of people touch these surfaces daily, making them hotspots for bacteria and viruses.

So, what can you do to keep your immune system in top shape while flying? Let’s break it down step by step.

Healthy Habits to Practice Before Your Flight

1. Prioritize Sleep

You know that sluggish, foggy feeling after a poor night’s sleep? It’s your immune system waving the white flag! A well-rested body is better at fighting off infections. Aim to get a solid 7-8 hours of sleep the night before your flight. If you’re flying early in the morning, consider going to bed earlier than usual to ensure you wake up refreshed.

2. Stay Hydrated

Hydration isn’t just about sipping water on the plane—it starts days before your flight. Drinking enough water keeps your body functioning optimally, including your immune system. Aim for at least 8 glasses a day leading up to your departure.

3. Pack Immune-Boosting Snacks

While airport food may tempt you with greasy options, nutrition matters for your immune health. Pack snacks rich in vitamins and antioxidants, like:
- Oranges for vitamin C
- Almonds for vitamin E
- Blueberries for antioxidants
- Yogurt for probiotics
Think of these as little soldiers helping your body fight off potential invaders!

4. Don’t Skip Your Workout

Exercise is like a tune-up for your immune system. A good workout session (even a brisk walk) can boost your body’s defenses. Just don’t overdo it before your flight—a moderate amount of exercise is ideal.

Habits to Adopt During Your Flight

1. Stay Hydrated (Yes, Again!)

Cabin air is notoriously dry, which can dehydrate you faster than you think. Keep a reusable water bottle handy and refill it after passing security. Aim to drink at least 8 ounces of water every hour you’re in the air. Avoid excessive caffeine or alcohol, as both can dehydrate you.

2. Use a Nasal Spray

Dry nasal passages are prone to irritation, which can let germs in. A saline nasal spray can help keep your nose moist and act as a protective barrier. Trust me, your nose will thank you.

3. Sanitize, Sanitize, Sanitize

Airplanes aren’t exactly famous for their cleanliness. Use disinfecting wipes to clean your seatbelt buckle, armrests, tray table, and even your TV screen (if your flight has one). It’s a small habit, but it can make a big difference. Hand sanitizer is your best friend—look for one with at least 60% alcohol for maximum germ-killing power.

4. Move Around

Sitting for hours on end can cause circulation issues, not to mention stiffness. Take short walks up and down the aisle when it’s safe to do so, or stretch your legs while seated. Moving around not only feels good but also promotes better blood circulation.

5. Mask Up (If Needed)

If you’re flying during flu season or there’s a particularly contagious bug going around, don’t shy away from wearing a mask. A simple surgical mask or N95 can add an extra layer of protection, especially in crowded spaces.

Post-Flight Tips to Stay Healthy

1. Rehydrate, Again

Your body will likely be dehydrated after the flight, so drink plenty of water once you land. Adding a slice of lemon to your water can give you an extra dose of vitamin C to boost your immune defenses.

2. Take a Hot Shower

If possible, take a hot shower after your flight. The warm steam can help clear out your nasal passages, and it’ll also wash off any germs you might have picked up during your trip.

3. Rest and Recover

If your flight disrupted your sleep schedule, make rest a priority once you’ve landed. Your body needs time to recover and recharge, especially if you’ve crossed multiple time zones.

4. Support Your Immune System

Continue to eat healthy, nutrient-rich foods packed with vitamins and antioxidants. Taking a daily multivitamin or immune-boosting supplement (like zinc or vitamin C) can also give your body a little extra support.

Additional Pro Tips for Healthy Air Travel

- Avoid Touching Your Face: Touching your eyes, nose, or mouth is like sending germs a personal invitation into your body.
- Bring Your Own Blanket and Pillow: Airplane-provided blankets and pillows aren’t always washed between flights. Bringing your own ensures they’re clean and germ-free.
- Limit Stress: Traveling can be hectic, but try to stay calm and relaxed. Stress weakens your immune system, so practicing mindfulness or deep breathing during your journey can help keep you balanced.

Wrapping It Up

Flying doesn’t have to mean sacrificing your health. With a little preparation and some strategic habits, you can protect your immune system and stay healthy while traveling. Remember, your body is like a fortress, and these tips are your defense strategies. So, the next time you board a flight, take care of yourself, stay hydrated, sanitize your space, and you’ll be ready to take on your destination feeling your absolute best!

Happy flying and stay healthy!