Welcome to the Germ-Laden Skies: How to Better Protect Yourself on Commercial Flights

In 2006, Dr. Ronald Klatz, M.D., D.O. and Dr. Robert Goldman, M.D., published 121 Ways to Live to 121 Years…And More. The original book is available for download on Nook and in multiple formats from Amazon. With Dr. Klatz’s permission, I am updating Number 55: Be Travel Wise, Not Travel Weary. This section was originally written as a synopsis of some of the findings in another of their books, Infection Protection: How to Fight the Germs that Make You Sick (HarperCollins, 2002). The bullet points will be identical, but the content is updated with my research, experience, and strategies.

§ Wear loose clothing.

Compression socks are great for encouraging circulation on long flights. Loose clothing and wool socks will keep you comfortable and circulation flowing. Make sure to throw a pair of slip-ons or flipflops in your cabin bag. I pack my FitKicks in a freezer bag. I use them for bathroom trips on the plane and then put them back in the bag until I can wash them on a laundry stop. I will never understand how people walk into germ-covered airplane bathrooms in socks, and even worse, later put those dirty socks in their shoes or bag. Bleh.

 § Keep your fluids up.

Airplane water is transported through less than sanitary lines; ask the flight attendant to fill your water bag. Squeeze this water through your filter and into your clean container. A 2015 study[1] stated that airplane tap water tanks are “conducive to microbial growth” and mentioned a specific concern for E. coli and its bacterial cousins. This is why I bring a Sawyer Mini filter and bag with me.  “The Sawyer MINI weighs just 2 ounces, fits in the palm of your hand, and provides 0.1 micron absolute filtration — removing 99.99999% of all bacteria, such as salmonella, cholera and E.coli, and removing 99.9999% of all protozoa (such as giardia and cryptosporidium)[2].” It’s around $20 at a box store and is rated for 100,000 gallons. If you love American-made products, check out the stainless, insulated water bottles from Hydroflask from Bend, Oregon. Sometimes people get lucky and find them at a discount at HomeGoods. I drop in the whisk ball from Blender Ball, which is awesome when you don’t want to carry 2 separate bottles. If you don’t like this two-step process, don’t fret! The Sawyer Mini screws right onto a SmartWater bottle that you can ask to be filled with airplane tap water. Clean water + no plastic airplane cups = a win for your GI tract and the environment.

  § Sip smart.

Caffeine and alcohol are both diuretics. What is the last thing you need to consume when you are going to be positioned in a metal tube desert for the next few (or more) hours? Anything that is going to remove more fluid from your body. If you are not emotionally prepared to forego these, limit yourself to one cocktail with dinner and a little caffeine on the final beverage pass before arrival. Remember airplane coffee and tea are made with airplane tap water. I carry freeze-dried aka instant coffee and mix it with my filtered water in the morning if I am on a long-haul, overnight flight. Mount Hagen coffee is spectacular for people who are sensitive to mycotoxins. My continuous gratitude goes to Dr. Jill Carnahan for teaching about this.

 § Skip the airline food.

When I was a young girl, a six-course dinner was served by the Pan Am stewardesses on nighttime flights…just kidding, I was seven when Pan Am went the way of the dodo bird and the first airplane food I remember was a turkey sandwich and an apple tucked into a napkin-lined basket on the Delta flights from Dallas to Fort Lauderdale. Airplane food, should you be on a flight with meal service, is insanely salty because our taste buds get a little comatose at 30,000 feet. More salt equals more bloating. If you are flying from home, pack your snacks; if you are flying from somewhere else, buy better snacks before you get to the airport. I’m currently making a short video on my favorite nutritious flight snacks, most of them are even wildly compliant with paleo, keto, gluten-free, AIP, and vegetarian ways of eating. I’ll update this article with the video link when it’s live. On this flight, I brought a variety of minibars from the Gluten Free Bar people in Michigan, chia seeds with powdered coconut milk and dried berries (I add water mid-flight and it turns into pudding), almonds, and Vega Protein Powder.

§ Wiggle a little.

Isometric exercise in your seat is an easy option. Contract and release muscles all over your body. Also, go for short walks around the plane when allowed if you are going to be suspended in the air for multiple hours. Some seated dancing might be a good option if you are a) bored to tears and b) have a reasonable neighbor in the adjacent seat.

 § Grab some ZZZs.

Set your watch to the local time at your destination as soon as you board. This will help you know when you should eat, start winding down, sleep, and awaken. I use Jet Lag Rooster (www.JetLagRooster.com) to start shifting toward my destination’s time zone starting 3 days before the flight. They ask a few questions, charge zero dollars, and use math and science to generate a shifting schedule. Turn off your blue-light devices. I like to read before trying to sleep because this is consistent with my home routine and tells my brain that it is time to start thinking about dreaming. I use a Nook that is not backlit and a clip-on light, which is significantly less stimulating than a blue-light emitting device. Some people find magnesium, passion flower, or Valerian root to be helpful for inducing off-schedule slumber.

 § Speak up. 

If you aren’t feeling well on your flight, talk to the flight crew. If you begin suffering from hypoxia, flight attendants have access to emergency/medical reserves of oxygen onboard. Additionally, they may have strategies or tools to help you feel better from their years of experience. 

 § Humidify yourself.

As a third generation native Floridian, anywhere I travel feels dry; but nothing compares to the Great Desert Tube in the sky. Spray saline into your nose before you board and during your flight.  This will help with moisture and comfort. I am madly in love with Mario Badescu’s facial spray in aloe, chamomile, and lavender. If I am on a long-haul flight, I use baby wipes to remove makeup and then slather my face in lotion before sleeping and throw on one of those creepy-looking, but rather handy sheet masks before I wash my face (using filtered water) in the morning.

 § Grease up.

After you clear security, wash your hands and coat the inside of your nostrils with a food-grade oil like coconut, olive, or almond oil. This will help catch germs before they enter your body. Avoid using a petroleum-based product or synthetic chemicals, in general, but especially on a mucus membrane so close to your brain. 

 § Submerge yourself upon arrival.

This is a quick way to both rehydrate your body using your skin instead of only chugging fluids and get the airplane, airport, and ground transportation germs off your face, hands, and body. Time and cost will likely be the most common restraints, leading to options ranging from a pool, bath, or if you’re really lucky, a local spring or bath house.

While this list provides a solid foundation, I have a few additions to the list:

§ Don’t be an a$&*%*# to parents with crying kids. 

This exacerbates the problem and makes the flight uncomfortable for everyone. I don’t have kids; and I was never allowed to act like that as a child. You are tired and need sleep or have a mile-long to-do list and want some peace and quiet; I get it.  Unless that parent is categorically ridiculous, he/she is more horrified than you will ever be that his/her kid is behaving like a ravenous monster with its foot caught in a bear trap. Offer support – candy, temporary use of a tech device, a snack, a distracting game of pattycake; everyone will be grateful if you become the magical solution.

 § Clean your environment before/as soon as you sit down.

Toss a small package of Lysol wipes in your cabin bag. Wipe down your armrests, tray table, overhead options, and seatback entertainment center. If you forgot to pack them, ask a flight attendant; they usually have them and are willing to share. If you think you will look like Dr. Niles Crane before sitting at Café Nervosa, rest easily knowing that you are vastly reducing your risk of interacting with filth. A 2017 Time Magazine article states, “tray table surfaces had more than eight times the amount of bacteria per square inch than the lavatory flush buttons. The trays had 2,155 colony forming units of bacteria per square inch—compared to the 127 cfu/sq. in., which is what the National Science Foundation says is standard for a toilet seat at home.”[3] Wipe your tray table again before placing food on it. 

I hope this helps you take better care of yourself on your next flight. As a frequent flier, I am always on the hunt for ways to start my trip feeling decent and ready to roll into my first meeting or adventure. It is amazing to me how much agony I can now avoid with little changes. As usual, nothing in this article is sponsored or a purchased endorsement; it's simply a collection of useful, quality-made things I like that might bring joy and benefit to others.

If I missed a big item or you have a better solution, drop it in the comments below. I would love to learn from you!

After being in planes or airports for the last 30 hours (because I thought a “quick trip” to Las Vegas, Los Angeles, and San Diego right before a transatlantic voyage to Munich was totally doable), I am excited to step outside and breathe in some Munich air. Sch?nes Wochenende!

[1] Handschuh, H., O'Dwyer, J., & Adley, C. C. (2015). Bacteria that Travel: The Quality of Aircraft Water. International journal of environmental research and public health, 12(11), 13938-55. doi:10.3390/ijerph121113938

[2] https://sawyer.com/products/mini-filter/

[3] https://time.com/4877041/dirtiest-places-on-airplanes/