Confused, tired, disorientated? Follow these tips to avoid the health risks associated with long haul travel.

An airline pilot once announced during severe turbulence: ‘‘Attention sinners. This is God.’’ Thanks, but we know air travel has its risks, and although we can do little about the plane falling out of the sky or someone throwing up next to us, we can at least lessen the effects of two other biggies of travel – jet lag and deep vein thrombosis.

Jet lag happens because timezone changes upset our 24-hour body clock (circadian rhythm), producing a mix of physical symptoms including confusion and tiredness. Just like lost luggage, a part of you gets left behind, until delivered back to you days later. Almost everyone who flies is affected and flying eastwards tends to be worse.

What to do? The desert-like atmosphere of an aircraft means you need plenty of water before and during a flight. Avoid alcohol and caffeine, which dehydrate and disrupt sleep. Pills to help you sleep can make you too drowsy when you need to be alert and some have antihistamine properties which dehydrate.

Some travellers take melatonin, a supposedly sleep-inducing hormone supplement which requires specific dosages and timing, so get GP advice for this.

Everyone copes differently: One of my children swears by homeopathic options, the other simply swings immediately into the new time zone.

Deep vein thrombosis (DVT) is caused by a leg blood clot following lengthy periods of immobility and can be fatal. All passengers – even fit ones – are at risk, but particularly older people, pregnant women (or those taking oestrogen, eg oral contraceptives) and those with previous blood clots or recent surgery, cancer or heart disease.

To prevent DVT, you should exercise your legs frequently. Stretch and rotate your hands, ankles and shoulders while in your seat and walk the aisles.

Don’t sit crossed-legged and alter your sitting position often. Wear loose-fitting clothing and avoid tight shoes.

You can wear compression stockings for comfort and to help blood circulation.

If during flight or later you get symptoms of redness, swelling, tenderness or cramps in your lower leg, or swelling behind the knee, get medical help right away. Make sure the doctor knows you have been flying.

(Published in the Sunday News, 14 June 2009)

More everybody MYHEALTH columns from Barbara Docherty

Barbara Docherty is a registered nurse and clinical lecturer at the University of Auckland School of Nursing, and writer for the everybody.co.nz website. The opinions contained herein are those of the author and not necessarily those of the publisher or sponsor. Copyright UBM Medica (NZ) Ltd.