Long flights are an exercise in delayed gratification. While they're, well, long—it can take more than a day with a layover to get to Australia—they let us see the world. If you're a wanderluster, the adventure may make your heart sing."Traveling abroad can be a blast or a must-do for family and work reasons," shares Dr. Patrick Kee, MD, Ph.D., a cardiologist with Vital Heart and Vein. ?SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week?It's understandable to focus on your pre-flight boarding list so you don't get held up at security with a 4-ounce bottle of liquid. However, cardiologists are begging people to pay attention to their immediate post-flight to-do list too, or more accurately, a post-flight not-do list. Cardiologists share the one thing not to do after a long flight and why—plus, how to protect your heart health so you can enjoy your vacation.Related:Cardiologists Warn That This Is the #1 Worst Habit for Your Heart (And What To Do Instead)
While you may be jet-lagged, cardiologists are begging people not to sit after a long flight. "Prolonged sitting during or after a flight can increase the chances of a blood clot," saysDr. Jossef Amirian, MD, a cardiologist with Manhattan Cardiology in NYC and contributor to labfinder.com. "This can be a serious health concern as a blood clot could potentially be life-threatening."Specifically, Dr. Amirian says prolonged sitting can prompt a condition called deep vein thrombosis (DVT), which means the blood clots are in your legs. These clots aren't stagnant."If the clot moves to your lungs, it can cause a serious condition called pulmonary embolism," he warns.Long flights can affect your heart health in other ways too. "Sitting still on a long flight may increase blood pressure, heart rate variability and fluid retention, leading to chronic leg swelling," adds Dr. Christopher Yi, MD, a board-certified vascular surgeon at MemorialCare Orange Coast Medical Center.
Dr. Yi mentions that people are most at risk for blood clots if they are:
Living with a clotting disorderAge 65+PregnantRecovering from a recent surgeryA SmokerObeseOn hormone therapy or birth controlDr. Amirian adds that people with a family history of a blood clotting disorder are also at risk. Importantly, though prolonged flights—whether you have any other risk factors or not—put you at a higher risk of developing a blood clot. However, getting movement in regularly can reduce that risk.Related:This Everyday Item Is Linked to Over 300K Heart Disease Deaths, According to Doctors
Why Long Flights Increase Blood Clot Risk
Cardiologists share that the combination of air pressure changes and prolonged sitting boosts people's risk of developing blood clots after long flights. Hydration can also play a role.
"Even though the plane cabins are pressurized to feel like you’re at about 8,000 feet, that’s still higher than sea level," Dr. Kee says. " At higher altitudes, your blood can’t hold as much oxygen. So, you’ll get less oxygen to your heart muscles."
You may feel pressure or chest pain as a result. However, he says "sitting back and enjoying the flight" (and then sitting down after) can make the issue worse."The veins responsible for returning blood from the legs to the heart need muscle contraction for proper circulation," he adds. "This restricted movement hinders blood flow and promotes stagnation."
Dehydration is another common issue with flying, and it can elevate your chances of clotting, warns Dr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution, an Ingenovis Health company.
Related:The One Thing You Should Never, Ever Do If You Want to Lower Your Heart Attack Risk
Blood clotting is a risk of long flights, but you can take steps to prevent it. One key way? Ensuring you take steps post-flight (and during your flight). Here, cardiologists share tips for reducing your risk of blood clots because of long flights, including some of the best movements to try.
This one is the top tip from cardiologists, who warn that prolonged sitting increases the odds of developing a blood clot during or after a long flight. Moving after landing is important, but you also don't want to sit still on the flight, even if the seatbelt light is on. No, you don't have to break the rules."Do seated leg exercises to keep the blood from becoming stagnant," Dr. Serwer suggests.Stretching the calves by pointing and flexing your feet is one example. When the seatbelt light is off, Dr. Serwer advises people to get up and walk every one to two hours.After the flight, Dr. Yi suggests a brisk 10 to 15-minute walk around the terminal. Bonus: You might be the first one to your baggage claim. While waiting for your baggage (wondering why your suitcases are always the last on the carousel), focus on calf raises."The calf is often considered a prime location for clot formation," Dr. Amirian says.
2. Dress for success
Dr. Serwer advises against wearing constrictive clothing, and he and Dr. Kee both suggest giving compression socks a try."If you know you have problems with your veins in your legs, wear compression stockings—usually around 20-30 mmHg—to help reduce blood pooling and the risk of deep venous thrombosis," Dr. Kee says.
Since dehydration is common on flights and raises your odds of developing a blood clot, Dr. Amirian suggests drinking plenty of water before, during and after the flight. Avoid saying "bottoms up" while you're wheels up. Dr. Amirian adds that alcohol—and caffeine, for that matter—can dehydrate you even more.
4. Know the signs
Even if you're taking all the right steps, things happen. Understanding the signs of a blood clot can help you get care and save your life. Dr. Amirian suggests watching for:
Trouble breathingFast heart rate or palpitationsDizzinessLightheadednessIf something seems off, Dr. Amirian advises that you say something so you can get medical attention right away.
If you have underlying conditions, Dr. Kee suggests:
Asking your PCP and cardiologist to give you your medical list and medications you take so you can carry it with youPack enough medication for the whole trip, plus extra in case of travel delaysPut medications in your carry-on rather than checked luggage ("Just in case," Dr. Kee says.)6. Be open to shifting your plans
Sometimes, as disappointing as it is, it's best not to hop on a long flight. Dr. Kee shares that red flags that you should reconsider your flight because you're at an elevated blood clot risk include:
Having a heart attack within the last one to two weeksAn incident of heart failure, severe irregular heart rhythms, recent deep vein thrombosis (DVT), or pulmonary embolism (PE) within the past four to six weeksHaving decompensated or uncontrolled angina (chest pain or discomfort)Dr. Kee is a big fan of travel insurance for this reason. Get the care you need, rest up and enjoy your flight when you're feeling better and have more peace of mind.
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Sources:
Dr. Patrick Kee, MD, Ph.D., a cardiologist with Vital Heart and VeinDr. Jossef Amirian, MD, a cardiologist with Manhattan Cardiology in NYC and contributor labfinder.comDr. Christopher Yi, MD, a board-certified vascular surgeon at MemorialCare Orange Coast Medical CenterDr. Bradley Serwer, MD, an interventional cardiologist and chief medical officer at VitalSolution, an Ingenovis Health company Read More Details
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