To be fair, this poor lady was simply trying to protect herself from the cold air blasting through the vents. However, this photo serves as a reminder of the various health risks associated with long-haul flights. Confined spaces, prolonged immobility, changes in cabin pressure, and sharing circulated air with hundreds of fellow travelers can lead to a range of health concerns including dehydration, fatigue, muscle soreness, bloating and other digestive issues.

These days, my travel backpack consists of carefully chosen items to ensure comfort and health during air travel. I am happy to share a list of my personal favorites below, as well as other suggestions. You likely have your own must-haves, but I hope you find this list helpful.

Dehydration
Dry cabin air can leave you feeling dehydrated and fatigued. Unfortunately, the beverages typically offered onboard—alcohol, coffee, black or green tea, and carbonated drinks—may not be the most hydrating options, according to Ayurveda. To counter this, I prefer to carry a variety of herbal teas to support my digestion and immune system while staying hydrated. By bringing a thermos and filling it with warm water after passing through security or onboard the flight, I can avoid frequently bothering the flight crew. My herbal tea choices:

Tulsi turmeric ginger - anti-inflammatory and stress reliever
Elderberry lemon - immune support
Stomach Ease - digestion support

Bloating and digestive issues
Snacks (especially the salty kind) provided onboard — such as crackers, chips and trail mix - can be drying and may contribute to bloating, indigestion as well as dehydration. To add to this, there's no guarantee when your meal will be served. You know, that feeling of looking down the aisle, wondering how long before the flight attendant reaches you. Therefore, I recommend carrying your own healthy snacks, just in case.

Personally, I find nut-butter energy bars or medjool dates easy to digest and helpful in preventing bloating. I also like to keep a handful of ginger chews on hand in case of indigestion.

Circulation
Prolonged sitting can lead to achy joints and muscles, but it can also slow down blood flow in the legs, increasing the risk of blood clots. While it might seem tempting to avoid drinking water to minimize bathroom visits, this can lead to dehydration, poor circulation, and other health risks. Therefore, it's important to stay hydrated and make a conscious effort to move every few hours. At the very least, you can perform in-seat exercises to promote circulation. (I recommend downloading this video or a similar resource before your flight, in case you don't have Wi-Fi onboard.)

If you have a tendency for swollen feet after long travel, you might consider wearing compression socks.
(Note: Consult with a healthcare professional before starting to wear compression socks if you have existing medical issues.)

Lastly…Comfort!
Crossing multiple time zones can disrupt your sleep pattern and circadian rhythm. To enhance comfort and combat fatigue onboard, I like to carry the following items:

• A comfortable hoodie should it be chilly onboard (my seat mate could have benefitted from this).
   

• Versatile memory foam twist pillow - a game-changer for my neck support.
   

• Lightweight packable blanket for longer domestic flights without blankets.
   

• Noise-cancelling headphones to block out the constant hum. This has drastically improved my sleep on flights.

What are your travel must-haves? I’d love to hear your recommendations or techniques.

(Note: The above are not affiliated links. I've included links to share what I personally use.)