As more and more people are traveling by air, it becomes increasingly important to ensure that flyers take care of their health while onboard planes.

Being cramped up in a small space and surrounded by other people can make maintaining a healthy lifestyle challenging. Here are 30 tips for staying healthy when flying:.

: Before the Flight

: 1. Get the necessary vaccinations

Prior to flying, ensure that you are up-to-date with any required vaccinations, and check if any new vaccines are required at your intended destination.

: 2. Pack a small bottle of hand sanitizer

Hand sanitizer can be very useful before, during and after a flight.

: 3. Carry a refillable water bottle

Staying hydrated on a flight is essential. Carrying your own water bottle can help you avoid dehydration.

: 4. Book an aisle seat

Booking an aisle seat allows you to move around and stretch your legs more comfortably during the flight.

: During the Flight

: 5. Avoid alcohol and caffeine

Alcohol and caffeine can dehydrate you at high altitudes and can affect your sleeping patterns. It’s best to avoid them.

: 6. Take mini workout breaks

Take a 5-10 minutes stretching break every hour on long haul flights.

: 7. Wear comfortable clothing

Avoid tight-fitting clothes, high heels and restrictive belts and wear comfortable clothes that do not restrict your movements.

: 8. Use the pillow provided

Using the pillow provided can help you sleep better, relax and can also prevent neck pain.

: 9. Use noise-cancelling headphones

Noise-cancelling headphones or earplugs can help block out the ambient noise on the plane and help you sleep better.

: 10. Wash your hands regularly

Washing your hands regularly will help keep you germ-free.

: 11. Carry healthy snacks

Avoid unhealthy snacks and food served on flights. Bring your own healthy snacks if possible.

: 12. Try to sleep

Try to sleep to help beat jet lag and enable your body to recover.

: After the Flight

: 13. Take small meal portions

Small meal portions are easier to digest and keep you energized after the flight.

: 14. Rest

Take an adequate rest after the flight and avoid physical exertion immediately after the flight.

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: 15. Take a walk

Taking a walk immediately after landing can help improve blood circulation and prevent blood clots.

: 16. Stay hydrated

Continue to stay hydrated after the flight to prevent dehydration.

: 17. Eat a balanced meal

After the flight, eat a well-balanced meal to replenish nutrients lost during the flight.

: 18. Monitor your health

Monitor your health in the days following the flight and seek medical assistance if necessary.

: Jet Lag

: 19. Adjust your sleep schedule a few days before the trip

Adjusting your sleep schedule ahead of time can help ease the effects of jet lag.

: 20. Use natural light

Exposure to natural light can help regulate your body clock and minimize jet lag.

: 21. Get enough sleep

Getting adequate sleep before and after the flight can help minimize the effects of jet lag.

: 22. Stay hydrated

Staying hydrated can help alleviate the effects of jet lag.

: Circulation

: 23. Wear comfortable clothing

Wearing comfortable clothing can help reduce the risk of deep vein thrombosis.

: 24. Move your legs

Moving your legs periodically and doing leg exercises can help encourage blood flow, reducing the risk of deep vein thrombosis.

: 25. Drink plenty of water

Staying hydrated can encourage healthy circulation.

: 26. Choose an aisle seat

Choosing an aisle seat can help enable you to move and stretch your legs more frequently.

: Immunity

: 27. Stay hydrated

Staying hydrated can help boost your immunity.

: 28. Wash your hands regularly

Washing your hands regularly can help prevent the spread of germs.

: 29. Carry a hand sanitizer

Carrying a hand sanitizer can be a useful way to keep germs at bay.

: 30. Avoid being in close proximity to other passengers who may be unwell

Try to avoid sitting or standing close to somebody who appears to be ill.