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Indian Express
05-08-2025
- Health
- Indian Express
How to prepare for a long-haul flight to make it more comfortable
Preparing for a long-haul flight can significantly enhance your travel experience by ensuring greater comfort and well-being throughout the journey. One of the key steps is to focus on pre-flight preparation. ''A little pre-flight preparation goes a long way in preventing post-flight pain. Comfort is not a luxury on long-haul flights—it's a health requirement,' said Dr Abhishek Vaish, orthopedic surgeon and sports injury specialist, Indraprastha Apollo Hospital and Healing Touch Clinic, New Delhi. Dr Narander Singla, lead consultant, internal medicine, CK Birla Hospital, Delhi, added that it's important to be well-rested before your flight, as this can help minimise the effects of jet lag once you arrive at your destination. 'Staying hydrated in the days leading up to your journey is essential as it can help the body be comfortable and devoid of any last-minute health hassles,' said Dr Singla. When packing your carry-on, include all the essentials, such as your travel documents, medications, a change of clothes, and comfort items like a neck pillow and eye mask, to make the trip more convenient and relaxing. In-flight comfort is just as crucial; as such, Dr Singla advised that one should choose loose, breathable clothing and wear layers that allow for adjustment to changing temperatures on board. 'Make a conscious effort to stay hydrated by drinking water regularly during the flight, as dehydration can exacerbate fatigue and discomfort. It is also recommended to get up and stretch or walk around every few hours to boost circulation and reduce the risk of stiffness or blood clots. Personal comfort items, such as a neck pillow, eye mask, and earplugs, can help you rest more easily, especially on overnight flights,' said Dr Singla. Sitting still for 8 hours or more can increase the risk of Deep Vein Thrombosis, a condition in which blood clots form in the deep veins, typically in the legs. 'I advise patients, especially those with a sedentary lifestyle or history of varicose veins, to stand, stretch, and walk down the aisle every two hours. Even simple ankle rolls and toe flexes help,' recommended Dr Vaish. Sleeping in an upright position can cause neck strain or stiffness. 'A good travel neck pillow can make a big difference. Use a neck support that holds your cervical spine in a neutral position. Avoid slouching forward as it puts excessive pressure on the lumbar spine,' advised Dr Vaish. You can also try standing yoga poses or stretches during layovers, advised Dr Vaish. From a wellness perspective, managing jet lag is key. Dr. Singla said that you can begin adjusting your sleep schedule a few days before departure to better align it with the time zone of your destination. 'If you rely on any medications, such as for motion sickness, pain relief, or other conditions, be sure to take them as directed and keep them easily accessible. Finally, packing healthy snacks can help maintain energy levels during the flight and reduce reliance on potentially less nutritious airline meals,' said Dr Singla. Eat light before and during the flight. Heavy or salty foods can lead to bloating, discomfort, and water retention, experts urge. 'Stick to easily digestible meals, preferably rich in fibre and low in sodium. High-salt meals can make you feel sluggish and promote swelling in your limbs,' said Dr Vaish. Carry hand sanitiser, disinfectant wipes, and avoid touching your face. 'Wipe down armrests, tray tables, and entertainment screens when you sit down,' said Dr Vaish. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Hindustan Times
06-05-2025
- Health
- Hindustan Times
Ultimate Indian diet for strong bones: Doctor says eat these 4 foods, avoid these 4 for healthier bones
Bone health is essential for a strong and active life. As we age, our bones naturally lose density, increasing the risk of fractures and osteoporosis. Poor dietary choices, lack of physical activity and vitamin deficiencies can accelerate bone loss, making individuals more prone to injuries. Doctor says you're weakening your bones daily. Here's how to fix it with food.(Image by Pexels) However, a well-balanced diet can significantly slow down this process and even help in bone regeneration. Maintaining strong bones requires a balanced diet rich in essential nutrients like calcium, vitamin D, protein and magnesium. In an interview with HT Lifestyle, Dr Abhishek Vaish, Orthopedic Surgeon and Sports Injury Specialist at Indraprastha Apollo Hospital and Healing Touch Clinic In New Delhi's Okhla, shared, 'A well-planned diet plays a crucial role in maintaining bone health. In India, we have access to a variety of nutrient-rich foods that can strengthen our bones naturally.' Sesame seeds are healthy for eyes, skin and bones. (Unsplash) Here's a guide to the best Indian diet for strong bones, based on his expert recommendations. 1. Calcium-rich foods Calcium is the most important mineral for bone strength. Adults need about 1000–1200 mg of calcium per day. Indian diets naturally include several calcium-rich options: Dairy Products: Milk, curd, paneer, and buttermilk are excellent sources of calcium. Milk, curd, paneer, and buttermilk are excellent sources of calcium. Leafy Greens: Spinach (palak), fenugreek (methi), and amaranth (chaulai) provide plant-based calcium. Spinach (palak), fenugreek (methi), and amaranth (chaulai) provide plant-based calcium. Sesame Seeds: Commonly used in Indian cooking, sesame (til) seeds are rich in calcium. Commonly used in Indian cooking, sesame (til) seeds are rich in calcium. Ragi (Finger Millet): A traditional Indian grain, ragi is packed with calcium and is excellent for bone health. 'Including a glass of milk or a bowl of curd in your daily diet can help meet your calcium needs effortlessly,' advised Dr Vaish. 2. Vitamin D for better calcium absorption Skimmed milk is a rich source of Calcium and Vitamin D and should be included in the daily diet. (Unsplash) Vitamin D is essential for calcium absorption. Sunlight exposure is the best natural source, but dietary sources include: Egg yolks Fatty fish like salmon and sardines Fortified dairy products Mushrooms Dr Vaish recommended, 'Spending at least 20 minutes in the morning sun daily can significantly improve vitamin D levels, which is crucial for bone strength.' 3. Protein for bone mass Protein: Intake of protein helps in boosting metabolism and maintaining weight loss. It also helps in increasing muscle mass and enhancing bone strength. (Unsplash) Proteins are the building blocks of bones. Indian diets can be optimised for protein intake with: Pulses and lentils (dal, rajma, chana, moong) Dairy products Nuts and seeds like almonds, walnuts, and flaxseeds Lean meats and eggs 'A protein-rich diet supports not just muscle health but also enhances bone density, reducing the risk of fractures,' said Dr Vaish. 4. Magnesium and phosphorus for bone density Mooli leaves are a storehouse of vitamin C, vitamin B6, magnesium, phosphorus and iron and also make your bones stronger being a good source of calcium. Magnesium and phosphorus work alongside calcium to maintain bone structure. Indian foods rich in these minerals include: Bananas, figs, and dates Whole grains like brown rice and oats Nuts like cashews and peanuts Pumpkin and sunflower seeds Avoid bone-damaging foods While a nutrient-rich diet is key, some foods can weaken bones. Dr. Vaish warned against excessive consumption of: Sugary beverages Soft drinks Excess salt, which can leach calcium from bones Caffeine in high amounts 'Prevention is always better than cure. A balanced diet combined with regular weight-bearing exercises, such as walking, jogging, and strength training, can help maintain bone health throughout life,' concluded Dr Abhishek Vaish. By incorporating these simple dietary changes, you can build stronger bones and prevent osteoporosis naturally. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
