Health in flight: how to prevent jet lag and fatigue

Circulation: compression stockings and regular movement

Graduated compression stockings, tighter at the ankle and gradually looser going up the calf, promote venous return: several clinical reviews show they reduce leg swelling on long flights and, in the presence of other risk factors, the incidence of deep vein thrombosis as well. They should be paired with regular movement: get up and walk the aisle every hour and a half or so, or if your seat doesn't allow that, rotate your ankles and flex your calf muscles while seated. A more complete sequence of exercises to do at your seat is described in this dedicated guide.

Sleep at the right time, not whenever it happens

Falling asleep at any point during the flight doesn't help as much as sleeping during the right time window relative to your arrival time: if you land in the morning at your destination, it's better to sleep in the second half of the flight; if you land in the evening, a brief nap in the first part helps you stay awake without compromising your nighttime sleep afterward. For a complete strategy on light, naps, and melatonin, especially useful on routes with more than three time zones' difference, this detailed guide goes into the specifics.

What to eat (and what to avoid) in flight

Light meals based on lean proteins and vegetables digest better at altitude, where lower cabin pressure slows digestion and accentuates bloating compared to on the ground. It's preferable to limit very salty foods, which promote fluid retention, and moderate alcohol, which disrupts sleep quality on board.

If your flight exceeds four hours, set a reminder to get up and move around every ninety minutes or so: it's the single measure with the greatest impact on swelling and fatigue, more effective than any last-minute remedy.