Want to avoid getting sick while travelling? 8 flight attendant-approved tricks and tips you need to know

Travelling can be an incredible adventure — but it also comes with its fair share of health risks. Between dry cabin air, time zone changes and exposure to countless germs in airports and on planes, staying healthy while travelling can feel like a full-time job.
So what can you do to prevent it? We asked Pam Huynh, a flight attendant with nine years of experience in the industry, to share her insider tips on how she stays healthy while on the move. In a job where long hours, contact with numerous passengers and recycled cabin air are part of the daily routine, staying well isn't just a nice-to-have — it's essential.
So, what does she recommend? From smart hygiene habits to travel-tested wellness routines, Huynh shares eight tips to avoid getting sick while travelling. Whether you're a frequent flyer or just planning ahead for your next getaway, these game-changing tips might just change the way you travel.
"I like taking vitamin C pills before every flight," says Huynh. "A lot of people like to drink the Emergen-C drinks, but I like the pills. I just pop one before every flight, and I know that I have all my vitamin C and I'm good for the day," she says.
These tablets feature timed release to help maintain vitamin C levels.
According to Harvard Health Publishing, vitamin C supports the immune system by protecting cells from free radical damage and enhancing the natural defences of the body.
Other things like getting adequate sleep, minimizing stress and taking steps to avoid infection (such as washing your hands) are all ways you can keep your immune system strong.
Huynh also recommends staying up-to-date on any vaccines you may need for travelling.
"A lot of people aren't aware of what shots they need," she says. "It doesn't hurt to research that before you go somewhere. There are high cases of measles right now in so many places, so always making sure that your vaccinations are up-to-date is a really big thing that's going to help prevent you from getting sick."
Staying hydrated is important at any time, but especially so in the air. According to the Cleveland Clinic, at high altitudes, the air is almost completely without moisture — and can cause your throat, nose and skin to feel dry.
"Keeping hydrated is such a key thing, because you don't realize how dehydrated you get being 25,000 feet up in the air," says Huynh. She recommends bringing an empty reusable water bottle with you — that way, you don't have to rely on beverage service (or buying a marked-up bottle of Evian at the airport).
This stainless steel water bottle is BPA free and comes with two lids — an easy-twist spout lid and a flip-up straw lid.
"I always bring my own water bottle, and I refill it at the airport," she says.
Huynh also says that staying hydrated helps you avoid travel-related breakouts.
"Your skin really does get dry in the air," she says. "Personally, I get more oily when I get dry, but when I drink a lot of water, it helps to hydrate my skin, and I don't have as many skin problems," she says.
She also says it can help ease jet lag symptoms.
"If you just stay hydrated throughout the flight, it kind of keeps you level," she explains. "It helps you to adjust easier when you land."
When she travels as a passenger, Huynh says she makes sure to wipe down all the surfaces at her seat.
"I get into my seat, I put away all my stuff in the overhead bin and under the seat, and then I grab my wipes, and I wipe down the tray table," she says. "If there's a TV screen, I wipe that down too, and then I wipe down the armrests and the seatbelts," she says.
"I find those are the most-frequently touched places, and people touch those without realizing what else they've touched," she says, noting that many people may not wipe down their trays after using them.
"It's not a thing that people think about. Even with the seat belt, people get up, sit down, move around, and don't think about that either. It's hard to sanitize the actual seat belt, so I'll just do the buckle, because that's the biggest point of touch."
She recommends carrying a travel-size package of disinfectant wipes for wiping down any high-touch areas, plus hand sanitizer for your hands.
These biodegradable wipes kill 99.9 per cent of viruses and bacteria, and can easily be stored in your bag.
This hand sanitizer spray by Canadian brand Attitude kills harmful bacteria and germs, and leaves behind a sweet apple fragrance with notes of cucumber and earl grey.
"Having your own hand sanitizer on the plane and your own disinfectant wipes are really great, just because you can't always get up to go to the washroom [to wash your hands]," says Huynh.
Having a travel health kit with you containing some basic medications — like anti-motion sickness medication, cold and flu medications and pain medications — is always a good idea.
These tablets contain certified organic ginger, traditionally used in herbal medicine to help relieve digestive issues including nausea and indigestion.
Huynh also recommends travelling with a pocket pharmacy, like this one from Saje Natural Wellness.
This pocket pharmacy includes five roll-on oils that are meant to help with headaches, indigestion, tension and fighting against germs and viruses.
"It has mint for migraines and headaches, and then it has a few other scents, and I really like using those when I'm starting to get sick or have a headache or a cough or something like that," she explains.
She also uses oil of oregano.
"If I felt like I was about to get sick, or was sick, I would take a squeeze of the bottle," she says. "And I don't know if it's a placebo effect, but I would feel much better."
She also likes ginger Gravol for combatting nausea — and says it "really helped" when she was feeling nauseous.
Where you sit on the plane can also be important.
Some studies suggest that window seats might expose passengers to fewer infectious particles, as passengers in the window seats have less contact with others than those seated in middle or aisle seats.
Huynh says she also prefers to take a window seat.
"I stick to myself; I try to get a window seat so that I can stay away from other people," she says. I personally don't love aisle seats, just because I feel like I get bumped by people walking through the cabin ... and that's also extra germs that I don't want."
Choosing your seat strategically can also be helpful for minimizing motion sickness.
"For motion sickness, I would say, stick towards the front of the plane, if you can," says Huynh. "I find the back usually feels a bit more turbulence than the front of the plane, so anywhere from the front to middle is usually really good."
Staying warm on a flight isn't just for comfort — being cold can also impact how your body fights off infections.
A study by researchers at the Common Cold Centre at Cardiff University in England found that having cold feet may actually lower your immune response. So it may be a good idea to skip the sandals, even if you're travelling somewhere hot.
"I'm someone who gets cold easily, so I always have a sweater," says Huynh. "Sometimes I have a pack of socks in my purse."
"Bringing your own sweater, a scarf or a light blanket that fits in your purse or backpack is never a bad idea," she says.
This lightweight cardigan is easy to layer, and reviewers say it's warm without being bulky. It also comes in multiple colours.
This fleece blanket easily folds into a compact carrying bag that makes it great for travel.
She adds that it is also possible for the flight crew to adjust the in-cabin temperature.
"They can adjust it for the front half [of the plane], the back half," she says. "And then, if it's a really big aircraft, certain areas are possible too."
Even though masks aren't required when flying anymore, they can still be a good idea to prevent the spread of illness.
These masks feature a triple-ply and soft material, and reviewers say they're "good quality."
According to the CDC, when worn by a person with an infection, masks can reduce the spread of the virus to others, and can protect wearers from breathing in infectious particles from people around them.
"I personally never wore a mask before COVID," says Huynh. "I found that a lot of travellers in Eastern regions would wear a mask if they were sick, which I thought was such a polite thing to do. I've had people before COVID ask me on board for masks, because either they're sick or they're near someone that's sick."
Now, she says she'll mask up in certain situations.
"I would wear a mask if I was sick or want to prevent myself from being sick," she says. She notes that you can also use the overhead air vent at your seat to get some added airflow.
Sitting on an airplane for hours can lead to stiffness, soreness and swelling in your legs and feet, and in some cases, can put you at risk of developing blood clot-related illnesses, such as deep vein thrombosis.
Research shows that moving during long flights can help to reduce your risk.
"I would say as a general rule of thumb, you want to get up and move at least once every two hours," says Huynh.
"It's not always possible, but I've seen people do squats in the galley and lunges, and do what they have to do."
"Standing up at your seat and taking a stretch once every two hours, that works too," she says.
According to the U.S. National Blood Clot Alliance, even seated exercises such as ankle circles, knee lifts and overhead stretches can be beneficial.
"Even just stretching your arms goes a long way too, instead of just sitting cramped in and not moving the whole flight," says Huynh.

Try Our AI Features

Explore what Daily8 AI can do for you:

Learn with AIFact CheckingText to SpeechAI Summary

Related Articles

New York Post

2 hours ago

• New York Post

5 foods that naturally stimulate the ‘Ozempic hormone' — without drugs

Want to shed pounds without getting poked? Your fork might be the fix. While GLP-1 drugs like Ozempic and Wegovy have taken the weight-loss world by storm, there are some everyday foods that offer similar benefits naturally — no needle required. 'No one food is a magic bullet for anything, but getting a balanced diet rich in nutrition-dense foods is a great way to manage your appetite and feelings of being full,' Dr. Amir Khan, a general practitioner, said in an Instagram video. Advertisement Khan broke down five foods to add to your diet if you're looking to naturally boost your levels of GLP-1, the hunger-controlling hormone that these trendy drugs are designed to mimic. An added bonus: These foods are also packed with nutrients that benefit your whole body, not just your waistline. But first: what is GLP-1? Advertisement GLP-1 is a hormone released by the small intestine after you eat, according to the Cleveland Clinic. It plays several key roles in how the body processes food, including triggering insulin production to turn meals into energy and lower blood sugar levels. 5 About 12% of US adults have tried a GLP-1 drug. millaf – Advertisement It also suppresses glucagon, a hormone that raises blood sugar, and slows stomach emptying, which helps you feel fuller for longer. GLP-1 drugs mimic this natural process by curbing appetite and reducing food intake, often leading to weight loss. But according to Khan, some kitchen staples can produce similar effects. #1 Eggs Packed with protein and monounsaturated fats, eggs have been shown to help boost GLP-1 secretion. Advertisement 'Egg whites in particular are thought to be beneficial to GLP-1 release,' Khan said. 5 Eggs may even help trigger the release of GLP-1 and other satiety hormones. Mara Zemgaliete – A 2016 study compared a bagel breakfast to one with three eggs. The egg meal led to lower blood sugar after eating, less hunger, and reduced food intake over the next 24 hours. #2 Certain nuts Almonds, pistachios, and walnuts may help boost GLP-1 thanks to their fiber, protein, and healthy fats. These nutrients work together to slow digestion, leading to a more steady rise in blood sugar and improving insulin sensitivity. #3 High-fiber grains Grains like oats, barley and whole wheat are packed with soluble fiber, which dissolves in water and forms a gel-like substance in your gut. 5 Soluble fiber, found in oats, barley, and rye, slows down the digestion process. baibaz – Advertisement This gel slows digestion and the release of glucose into your bloodstream, preventing sugar spikes and triggering GLP-1 release. #4 Olive oil 'Studies suggest unsaturated fats, like those in olive oil, stimulate GLP-1 release better than saturated fats found in butter,' Khan explained. Olive oil also slows carbohydrate digestion, helping prevent rapid blood sugar spikes. Advertisement Its polyphenols and vitamin E provide antioxidant and anti-inflammatory benefits that support hormone regulation — including GLP-1. A 2021 review found that a Mediterranean diet rich in olive oil led to higher post-meal GLP-1 levels, improved insulin sensitivity, and lower blood sugar compared to diets high in saturated fats. #5 Some vegetables Veggies like Brussels sprouts, broccoli and carrots are loaded with fiber, which helps regulate blood sugar. Advertisement Gut bacteria break down that fiber into short-chain fatty acids, which Khan says signal gut cells to release GLP-1 into the bloodstream. 5 Vegetables are high in fiber, vitamins and minerals, which can help regulate blood sugar and GLP-1 levels. Wolfilser – A 2022 study found that eating vegetables before carbs significantly improved glucose and GLP-1 levels in people with type 2 diabetes — especially an hour after eating. America's weight problem Advertisement About one in eight US adults have tried a GLP-1 drug, according to a 2024 KFF poll. Among them, nearly four in 10 say weight loss was the primary reason. Obesity is an epidemic in America, with more than two in five adults and nearly one in five kids and teens classified as obese, per the CDC. The health fallout is huge. Obesity is a risk factor for a wide range of chronic conditions, including heart disease, type 2 diabetes, osteoarthritis, sleep apnea, kidney disease and even several cancers. But it's not just physical. Obesity can take a toll on mental health, with research showing it increases the risk of developing low self-esteem, depression, eating disorders and chronic stress. On top of that, people with obesity often face bias at school and work, taking a serious toll on their quality of life.

Fast Company

17 hours ago

• Fast Company

The art of caregiving can strengthen leadership

Caregiving is often viewed as a personal duty separate from our professional lives, instead of another layer of that life, one that can strengthen and improve how we live. Caregiving has strengthened my skills rather than detracted from my role in the C-suite, providing a masterclass in how to lead. Caregiving is core to my success on my corporate leadership path. It doesn't exist on the sidelines of my career but has played a significant role in my growth. In every aspect of my life, from being global inclusion officer at Ogilvy and cofounder of several ventures, to motherhood, marriage, and even hosting my podcast, I lead in spaces that demand empathy and strategy. The lessons learned from sleepless nights, navigating healthcare decisions, and balancing emotional labor alongside executive duties have been instrumental in shaping the way I lead. It's taught me resilience in times of uncertainty, adaptability in rapidly changing environments, and a deepened sense of empathy that transcends into the workplace. I'll never forget the day we discovered my daughter had a severe allergy. She'd accidentally eaten something at school, and we had to drop everything and rush to the ER. In the middle of a packed workday, I notified my team, shifted priorities, and once she was safe at home, I used the evening to catch up. That moment reinforced that caregiving teaches daily resilience, focus under pressure, and the ability to lead with heart. In a world where corporate cultures increasingly demand human-centered leadership, caregiving is not a detour from executive growth but a path that fortifies it. 4 tangible ways caregiving strengthens leadership: Resilience becomes your foundation: At its core, caregiving is a daily exercise in resilience. It is about showing up even when exhaustion looms, problem solving under pressure, and finding patience in moments of chaos. These very qualities mirror the demands of leadership. When leading global initiatives, the resilience I've honed through caregiving becomes my anchor. The silent strength propels me to navigate complexities with grace and confidence. You adapt in real time: Schedules shift. Emergencies happen. Caregiving builds the muscle of agility. That skill becomes invaluable when leading through crises, managing cross-functional teams, or responding to evolving market conditions. When we scaled initiatives into Latin America, the ability to flex, listen, and adjust quickly allowed us to lead with both strategy and cultural awareness. Empathy becomes a leadership superpower. Caregiving in tandem operates similarly to vulnerability. This proximity to real-life challenges fuels empathy, a quality often discussed but rarely practiced in corporate corridors. You learn how to read between the lines, anticipate needs, and lead with patience. These qualities build trust in teams and drive inclusion that is not performative but lived. During intergenerational conversations in Asia-Pacific countries, deep listening shaped how we created space for everyone's voice to matter. You prioritize people, not just productivity: Imagine if corporate cultures embraced the principles learned through caregiving: resilience, adaptability, empathy. What would change? In my work with The Brotherhood Program and the 30for30 initiative, I've witnessed firsthand how integrating these values reshapes team dynamics, strengthens organizational trust, and drives sustainable impact. Caregiving doesn't just inspire leaders to be better, but it compels us to build better environments for those we lead. How leaders can practice care inside their companies According to a 2025 KPMG survey, 76% of working parents believe that becoming a parent has increased their motivation at work. Furthermore, 83% of C-suite executives who are working parents report that their companies encourage open discussions about the challenges of managing work and parenting. These statistics underscore the deep connection between caregiving and leadership resilience and the importance of organizational cultures that embrace these dual roles. Leaders can develop and practice these principles at work, by following these tips. Check in with genuine curiosity. Replace 'Do you have bandwidth?' with 'How are you managing today?' Lead by example. Show your team that you take mental health and out-of-office time seriously. Give flexibility that matters. Let employees shape the way they work based on real life. Normalize asking for help. Encourage vulnerability by being open about your own needs. Identify caregivers on your team. Offer mentorship and resources that reflect their reality. Caregiving is not a detour from professional growth; it is a crucible for it. The leadership skills honed through caring for others are needed in today's evolving corporate landscape. For those of us balancing both, it's a testament to our strength, adaptability, and unyielding commitment to leading with heart and purpose. Authentic leadership, after all, is just another space to extend the resilience, empathy, and adaptability we practice daily.

Yahoo

a day ago

• Yahoo

Do you have a fear of flying? 10 flight attendant-approved tips to deal with flight anxiety

Nervous about your next flight? You're not alone. Whether it's turbulence, takeoff jitters or just the chaos of navigating the airport, flying can be a major source of stress for many travellers. Luckily, if you're someone who finds flying nerve-wracking, there are a number of things you can do to alleviate stress and make your trip as smooth as possible. We spoke to a flight attendant to get her tips on how to stay cool and comfortable in the air. Pam Huynh is a flight attendant with Air Canada, and has nearly a decade of experience in the travel industry. From handling turbulence to practicing calming rituals, keep scrolling to see her tips for stress-free flying. It may seem obvious, but planning ahead can save you tons of stress when travelling. Huynh recommends having a solid plan for getting to the airport and accounting for checking in for your flight, dropping off any luggage and getting through security. She says arriving to the airport three hours before your flight is a great way to alleviate pre-flight jitters. "If you're there three hours before the flight, then you have time to relax, grab a coffee and all that," she says. "It's never a bad idea to get to the airport early." Many might prefer a carry-on bag, but by checking your luggage, you don't have to worry about fighting for overhead bin space. "I think that's a big stressor for a lot of people, trying to get on a plane early to fight for that space," Huynh says. If the thought of checking a bag is stressful for you, consider using an AirTag or another luggage tracker to track your luggage. Huynh notes that some airlines also allow you to track your checked luggage through an app. "Through the app, you can check where your bag is," she says. "It tells you when your bag is being loaded, or when your bag has been unloaded ... I find that gives [travellers] more peace of mind." However, Huynh says you should always keep your must-haves in your carry-on just in case your luggage does go missing. "If you're going to check [a bag] then keep your essentials on you and a spare outfit, as well as your snacks, your entertainment, your water and your passport," she says. Speaking of clothing, you'll want to make sure you're dressed comfortably for your flight. "You want to dress for the conditions. I always say bring a sweater and an extra pair of pants," she advises. "What are you going to do if you get cold?You can't buy a new outfit on the plane." "You don't have to wear sweatpants or a jogging suit — you can still dress nice and be comfortable," she adds. If you're someone who gets cold easily, a wrap or cardigan is handy to have. You can also ask the cabin crew to adjust the temperature in the plane, says Huynh. If you're nervous about flying, keeping yourself distracted during the flight can help. "Bring music or a book, puzzles, your Nintendo Switch, an eye mask if you want to sleep," says Huynh. something," If you're going to rely on the in-flight entertainment, make sure you also pack a pair of headphones — specifically the kind with an audio jack. If you start to feel stressed before or during your flight, mindful breathing techniques can help to calm your nervous system. Deep breathing, for instance, allows the body to exchange more oxygen for carbon dioxide, helping to slow down your heart rate and stabilize your blood pressure. "I personally love the idea of that," says Huynh. "If you can, [I] highly recommend it." She says other ways to de-stress could be do to some movement, or even to practice meditation and mindfulness before your flight. "I've seen people do yoga in the airport and bring their yoga mats with them," she says. Certain medicines and treatments can also help ease in-flight anxiety. Huynh says she loves to carry a pocket pharmacy, like this one from Saje, which contains multiple essential oils meant to calm, revitalize and uplift. "Some people also use Gravol to help with nausea from flight anxiety," she says. She adds that melatonin can also be helpful for travellers heading overseas or to different time zones. "If it's a long flight, they can just sleep and it helps them adjust to the [time change] better," she says. Give yourself some extra peace of mind by choosing your seat in advance. "If you're someone that stresses [about flying], I'd recommend paying to choose your seat early," says Huynh. "Something that stresses out a lot of people is not sitting with their group." For instance, you may want an aisle seat so that you have easy access to get up and stretch your legs or use the bathroom. "Some people prefer getting on the plane quickly and getting off the plane quickly, so those are usually the front to middle seats," adds Huynh. "If you can get on the plane early and get comfortable and organize yourself, that gives you extra time to settle in for your adventure." Where you sit on the plane can even affect how much turbulence you experience. In general, the back of the plane tends to swing more when there's turbulence, so if it amps up your anxiety, you may want to avoid sitting there. But Huynh stresses turbulence "is really never something to worry about." "It's caused by air pockets from other planes flying in different directions," she says "and [areas over] water are usually going to be more turbulent than land." "And of course, if it's a really windy day, you can also probably expect a bit of turbulence," she adds. "Something that will keep you safe and less stressed is having your seat belt on during those times," she adds. It goes without saying that you should follow safety advice of the flight crew when flying, but it can also help alleviate in-flight worries. "The best way to handle emergencies is to be prepared," says Huynh. "So actually paying attention to the safety demonstration from the flight attendants or from the screen, and knowing where the exits are, your alternate exits, knowing what to do if there's going to be a hard landing." She also recommends keeping your seatbelt on when you're in your seat, a practice that can provide added peace of mind when dealing with a turbulent route. "Even if the seatbelt sign is off, because anything could happen," she says. At the end of the day, Huynh says you can take comfort in knowing that no matter what happens, your flight crew has got your back. "Whatever happens, just trust that your crew can handle it and get you out," she says. She notes that the flight crew is trained to deal with a wide variety of situations in the air. "Some people may need help that turns into a medical emergency, and we're qualified to help with that. Some people just need someone to talk to. And some people just need a snack," she says. If you're feeling stressed, she says you can absolutely call a flight attendant over to talk to. "There are so many different solutions, and we're always happy to provide them."