In the past two years, I've been on roughly fifty different flights [1], across different countries, states, airlines, and airports. It's not as glamorous as it sounds — in the first year, I got the flu four times [2] (at two weeks a pop!). I began to dread flying, because it felt inevitable that my frail immune system would contract whatever germs were floating around in the air of the cabin.
And it's not just me — the journal BMC Infectious Diseases published a study on the role airports play in the transmission of influenza and pandemic threats [3]. "Nucleic acid of at least one respiratory virus was detected in 9 out of 90 surface samples" in the examined airport, meaning about 10 percent of the things you touch in the airport have "at least" one virus. Sweet.
I decided to get proactive. Through research, trial and error, product testing, and talks with doctors, I created a defence guide on how to conquer air travel [4] without picking up a nasty bug from your fellow passengers. Here's my go-to, must-do checklist I stick to every single time I travel now. And guess what? I haven't been sick once since I implemented this plan. Good luck, my friends.
Before Your Flight: Prioritize Sleep
Science has shown that sleep massively impacts your immune function [5]. If you're missing zzz's, you're likely impairing your immune system [6] and inviting in a nice hefty serving of rhinovirus, the common cold, or the flu.
If you can, get plenty of sleep [7] in the week leading up to the trip, but at the very least prioritize a full night of rest the night before to prep your body for travel. Like training for a marathon, you're training your immune system to be as strong as possible in the face of influenza.
At the Airport: Watch the Security Line Bins
According to Jena Sussex, MD, from the University of Southern California, the germiest places we should avoid touching [8] at the airport start with security bins, the biggest offenders when it comes to the flu virus in airports. A study on BMC Infectious Diseases found that "plastic security screening trays appeared to pose the highest potential risk [9], and handling these is almost inevitable for all embarking passengers."
Take a few extra seconds to guard your immune system. Try to shake off the idea that you're inconveniencing the line — or just pull your bin to the side — it only takes a moment, and you've got every right to protect yourself from germs. Wipe it down with an anti-bacterial wipe, then place your items inside. Afterward, wash your hands thoroughly or use hand sanitizer if you're in a hurry.
At the Airport: Wash, Wash, WASH Your Hands!
Wash your hands like you're in the hospital, and by that I mean all. the. time. Wash them in the airport bathrooms, on the plane frequently, and when you get to your destination.
Because the combo of extra hand washing and dry air from travel can make your skin feel uncomfortably parched (speaking from my own experience), keep hand balms and creams [10] in your travel bag to mitigate the dehydration and cracking. Opt for subtle scents on the off-chance someone has an allergy.
On the Plane: Clean Up Your Seat Area
Bust out those sanitizing wipes [11] you had at security, and use them again on your seat, seat-back pocket, tray, arm rest, all over your desk. Clean up your space as best you can so germs don't transfer to your belongings and hands.
On the Plane: Skip the Drinks and Sip Tea, Instead
Sorry to be the literal buzzkill here, but alcohol can actually compromise your immune system [12], and sugary soda creates an ideal breeding ground for germs [13]. You'll want to skip both, even if they're free and delicious.
Instead, mix up your own cup of immune-defending, cosy tea. Airlines always have hot water for tea, but typically the options are your classic black breakfast teas. Since you can't brew up freshly-sliced ginger and mint from your economy coach seat, travel with your own packets and even honey sticks (honey is antibacterial [14]!). We like Davids Tea Organic Cold 911 Sachets [15] ($10).