THERE'S NOTHING LIKE whizzing along at 500 mph, 30,000 feet in the air, in an aluminum tube filled with desert-dry air and unrecognizable food. You recline a degree or two in a seat 3 inches narrower than your frame, while your luggage is safely stowed in another plane heading in the opposite direction. Actually, it's not that bad. These days, airline travel may be a necessity, but it doesn't have to be an evil. Flying puts your body -- from breathing to biorhythms -- through the wringer.

Airlines don't offer much advice to help make flying more bearable. Even the Washington, D.C.-based Air Transport Association provides only basic, commonsense solutions, such as getting to the airport early, getting a good night's sleep, eating a light meal and drinking plenty of water and fruit juice.

Aviation health expert Diana Fairechild has some more sophisticated suggestions for battling the rigors of air travel. She is a former flight attendant and the author of four books, including Jet Smart and Jet Smarter, the Air Traveler's Rx. She is also the founder of The Fair Air Coalition, a nonprofit airline advocacy group. Here are her tips for healthy flying:

Top Tips for Feeling Good While Flying

*Wear loose clothes. The low air pressure can make your body swell up like a balloon. "Swollen feet are caused by the low air pressure on board and lack of circulation from sitting for long periods without moving," Fairechild says. "Wear travel shoes a half size too large, and use cushion inserts."

*Exercise. Contract and release the major muscle groups. Walk to reduce swollen-ankle syndrome and other symptoms of jet lag. Mental exercises (including affirmations) help ease the stress of flying.

* Coat the inside of your nostrils with edible oil, such as almond, jojoba or olive, to prevent the spread of airborne germs. Fairechild suggests covering your nose and mouth with a saturated cotton handkerchief. "That will help block the spread of germs, while also providing humidity for your lungs," she says.

*Drink water every hour. At 0 percent to 2 percent humidity, cabin air is drier than any desert. Avoid alcohol and coffee because they have a diuretic effect. "In-flight dehydration is one of the most serious hazards long-distance flyers face. We need to be mindful of our water intake en route," she says. "Also, drink plenty of pure water for several days after landing."

*Don't eat airline food. High-carbohydrate snacks from home are a better choice. "Airline meals are typically high in fat and preservatives, while low in carbohydrates."

*Don't sleep on the plane if it arrives at night. If it lands in the morning, get as much sleep as possible on board. "Sleeping in an airplane seat involves preparation," Fairechild says. "Bring sterile cotton for your ears, an eye mask stating 'Do not disturb,' an inflatable neck pillow, and a sweater or shawl and socks."

*For more fresh air, ask the flight attendant for "full utilization of air" in the cabin. If the air remains stuffy, ask for an oxygen bottle.

*Upon arrival, don't rush to a stuffy hotel. Get some fresh air and exercise. "All our internal cycles -- temperature, sleep, cravings for sweets, reactions to medications -- are programmable, like computers," Fairechild says. "You can program yours to bounce back from jet lag with adaptability and resilience. And set your watch to local time as soon as possible after takeoff."

For more details on Fairechild's flying healthy campaign and her books, visit www.flyana.com or call 800 524-8477.

» posted by ITworld staff

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