• Hydrate
The low cabin humidity in planes can cause dry eyes, nose and throat, especially on longer journeys. Drink plenty of water and fruit juice and keep alcohol, tea and coffee to a minimum as these can lead to dehydration. If possible, remove contact lenses and apply skin moisturiser and lip balm.

• Be rested
Get a good night’s sleep before you travel, eat a light meal and do some gentle exercise(s) before leaving.

• Dress comfortably
Wear cool, loose-fitting clothing and shoes that are not too restrictive.

• Under pressure?
If your ears feel blocked during take-off and landing, ease pressure by sucking a sweet, yawning or swallowing.

• Keep moving!
Keep your circulation going by standing up and walking in the aisle where possible – and repeat some of our recommended exercises at regular intervals.

• Eat right
Eat a light, well-balanced meal before you travel, avoiding excessive salt, sugar and dairy products. Try to steer clear of fizzy drinks and gaseous food. Eating and drinking in excess (except water!) or consuming the wrong type of food can lead to indigestion and uncomfortable bloating.

• Stay focused!
If you are prone to motion sickness during take-off, landing or in the event of turbulence, focus on a fixed object.

• Keep it handy
Pack essentials in your carry-on bag for quick, easy access. Don’t forget medication, your glasses or contact lens case, and a toothbrush!

Exercise!
Keep your circulation going with these easy in-seat exercises:

• Shoulder rotation Raise your shoulders up and rotate back to front. Repeat several times in each direction.

• Finger / toe stretch Clench fingers inward towards palms, then stretch outwards. Repeat several times and do the same with your toes.

• Ankle rotation Lift one foot off the floor, keeping your leg stationary. Move it in small circular motions in each direction. Repeat with other foot.

• Foot flex With heels on the floor, lift your toes upward as far as possible, hold for several seconds, then relax and repeat several times.

• Heel lift Lift one heel as high as possible while keeping toes on the floor, then relax heel to the floor. Repeat while alternating right and left heels.

• Neck roll Bring chin to chest, then slowly rotate head clockwise several times. Repeat in other direction.