Caring For Yourself

Proper Form for Football Tackles: Is Improved Technique Enough to Protect Youth Players?

August 31, 2016 oblanderchiropractic

There is no question that football is a full-contact sport that has the potential to cause a variety of injuries, some of which can be very serious. There is also no question that tackles are the most dangerous part of the game. Concussions and other head injuries, plus damage to the neck and spine can not only put a player out of commission, they may also lead to permanent injury or death.

Today’s professional football players are large, strong and fast. The traditional wraparound tackle places the head into harm’s way and increases the risk of injury. Football officials are promoting a method to change all this. To prevent or lessen this danger, the objective is to take the head out of play as much as possible. This is called the “heads-up” method of tackle. The experts say that you should not lead with your head down, as this can be dangerous not only for the tackler but also for the ball carrier.

Why has this become such an issue? The Washington Post reported in early 2013 that professional football injuries have risen between 2000 and 2011 from 2,640 to 4,473 injuries. In that same period, the average number of weeks a player spends on the NFL injury report has grown from 3.24 to 4.12 weeks. So, there are not only more injuries across the board, but longer lasting injuries as well.

The method recommended by professional football officials, including the NFL commissioner, and even the CDC, involves a specific form of stance and approach. With the head up and back, the chest forward and the arms extended slightly with elbows pointed down and knuckles pointed up, the tackler uses their leg muscles and hips to lunge upward, driving the chest and shoulders into the ball carrier. The tackler ends by throwing what looks like double uppercuts.

But not everyone agrees that the technique promoted by football officials is practical or that it’s likely to reduce the game’s inherent risks in any meaningful way. Matt Chaney, an analyst of football health issues, including catastrophic injuries, wrote a scathing critique of the method in a 2012 issue of Slate magazine. Chaney wrote, “As a former head-basher in NCAA football, I can say that this is a technique that I’ve seen precisely no one, ever, use on the field.” So, even though coaches may train and drill the technique, according to Matt Chaney, it isn’t used in the real world. Chaney explains, “To ask the body, while traveling at [football] speed, to crane the neck up and back, in defiance of physics, is a fool’s errand.”

At the same time, however, it is clear that some approaches to tackling—and being tackled—are safer than others. And the incentives to reduce serious injuries are beginning to grow for everyone in the broader football community, from team owners and coaches to the players themselves. Rule changes, improvements in protective gear and—yes—advances in tackling techniques all have a role to play. This is especially true in youth football programs.

Professional football players take their chances. After all, it’s part of their chosen career. However, juvenile players require more care and guidance. So what can be done to protect youth players? While some believe that better education and training (as well as better equipment) is the answer, others think that the nature of tackle football itself is the problem. Unlike baseball, which is sometimes described as men playing a boys’ game, tackle football is in some respects a man’s game being played by boys. This is the perspective taken by Matt Chaney. “If the NFL is truly serious about protecting kids,” wrote Chaney, “instead of building up the sport’s talent pool, then the league and the players’ union should start listening to the growing medical call to end tackle football for pre-adolescents.”

Youth Sports: Are Single-Sport Child Athletes Really More Likely to Succeed Later?

August 25, 2016 oblanderchiropractic

Especially if they’re athletes or sports fans themselves, it’s not unusual for mothers and fathers to have secret (or not-so-secret) hopes that their kids can become good enough in a sport to earn a college scholarship or go on to a professional career. Some parents believe that the best way to work toward this goal is to encourage their children—sometimes as young as 6 or 7 years old—to focus on a single sport as early as possible. The reasoning behind this early specialization is pretty simple: Kids who are not splitting their time among multiple sports will get better, faster (and be more competitive) than their “distracted” peers. In other words, the children who commit early get a developmental head start that will make them high-performers later.

While this idea may make intuitive sense, a new study from the University of California, Los Angeles (which has a reputation as a major power in collegiate athletics) suggests that the logic simply doesn’t hold true. In a study presented at the annual meeting of the American Medical Society for Sports Medicine (AMSSM) in San Diego, Dr. John DiFiori, chief of sports medicine at UCLA’s School of Medicine, says that researchers can find no evidence that athletes who focused early on a single sport rose to elite levels in that sport.

To the contrary, most of the collegiate athletes surveyed were more like their peers, kids who enjoyed a wide range of recreational sports growing up, waiting until well into their teens before specializing on one sport. As DiFiori says, “Most successful athletes participate in a number of sports when they’re 6, 8 or 10 years old. That way, kids learn different skills and have the chance to discover which sport they truly enjoy.”

The study surveyed 296 male and female NCAA Division I athletes and found that 88% of them had participated in an average of two or three sports as children. In addition, 70% of them did not specialize in any one sport until after the age of 12. In a similar study on Olympic athletes, researchers found that most had participated in two or more sports before specializing.

While there are famous athletes like Tiger Woods or Andre Agassi who focused on one sport early in their lives, the research suggests that they are the exception and not the rule. The vast majority of successful collegiate or pro athletes dabbled in a number of other sports before settling on the one that brought them success. The data seems to indicate that early specialization may not help and may, in fact, be detrimental. Previous research has indicated, for example, that kids who train extensively in one sport are more prone to overuse injuries than kids who had more varied athletic experience, and played other sports as well. There’s also a greater risk of premature disengagement or “burn-out” that can come with focusing exclusively on one activity.

Based on this research, Dr. DiFiori feels that parents of kids who seem talented in one sport at an early age should allow and encourage them to play other sports. They may, after all, discover another sport that they enjoy more and are even better at. And—even if they do not—they will be exposed to sports that train them in a wider variety of motor skills. “Physical activity contributes to a happy and healthy childhood,” says Dr. DiFiori, “however, parents, coaches and children should monitor and measure their involvement level in a singular sport against the overall well-being and future success of the participant.”

The Truth About the “Five-Second Rule”

August 23, 2016 oblanderchiropractic

You’ve probably heard of the “five-second rule”. That’s the tongue-in-cheek saying some kids and young adults use when they accidentally drop a piece of food on the floor but pick it up and eat it anyway. According to the “rule”, food isn’t likely to become significantly contaminated with bacteria if it remains on the floor less than five seconds. Or at least that’s what we tell ourselves when we quickly grab that fallen potato chip before the cat gets it, brush it off, and stick in in our mouths (hopefully without anyone noticing). Most of us probably suspect this isn’t a great idea while we’re doing it, but is there actually any evidence to support the five-second rule?

Well, for those who admit to having done this once or twice in their lives (you know who you are…), you can feel a little bit better about it because there is some research that suggests the five-second rule might be valid.

Science has actually been studying the five-second rule for some time. In 2003, Dr. Jillian Clarke (then an intern and now a Ph.D.) analyzed the floors of the labs, dormitories, and cafeterias of the university she was attending, and found that far fewer bacteria were found than expected, possibly because most of the surfaces were dry, and thus did not encourage bacterial growth. She also found that very few “test foods” were significantly contaminated by E. coli bacteria from brief exposure to a surface that contained it.

A more recent study conducted at Aston University in Great Britain confirms her findings. The research team, led by Professor Anthony Hilton, studied a number of different floor surfaces and locations (carpeted floors, laminated floors, and tiles) with a variety of foods (toast, pasta, cookie, and a sticky candy) to see how much E. coli and Staphylococcus bacteria they attracted when dropped on these floors.

Unsurprisingly—as the five-second rule implies—time is a factor. The longer the food stayed in contact with the floor surface, the more likely it was that contamination would occur. There were also differences found in the floor surface itself, with carpeted floors being “safer” in terms of contamination than tiles. Says Hilton, “We have found evidence that transfer from indoor flooring surfaces is incredibly poor with carpet actually posing the lowest risk of bacterial transfer onto dropped food.”

That said, the moister the food, the more likely it was to pick up bacteria. The other major factor to be considered is (as in real estate) “location, location, location”. That is, certain locations are dirtier than others, and thus more likely to result in bacterial contamination, even if you beat the five-second buzzer. Bathrooms are, not surprisingly, high risk – don’t even think of employing the five-second rule there. Your kitchen floors, especially if you cook a lot of chicken, might be more likely sources of salmonella and other bacteria than, say, your living room or dining room. And among the dirtiest surfaces they tested were the dining tables in restaurants, because they have been “wiped clean” with cloths that were rarely changed and washed themselves.

So Dr. Hilton’s recommendation is to use your own common sense when tempted to invoke the five-second rule. If you accidentally drop a piece of food, take one second of your five noticing the location you’re in, and another second to determine the nature of the surface the food fell on. Then you’ve still got three seconds left to decide whether to pick it up and eat it.

Spotlight on Drug Interactions: What You should Know

August 18, 2016 oblanderchiropractic

Medications—prescription, over-the-counter, and herbal/nutritional—are used every day by millions of Americans to treat illnesses and to help them stay healthy. There is no question that these medications have improved our lives: Just try to imagine a world without antibiotics or without the tens of thousands of other medications that we rely on to save lives and prevent serious diseases.

At the same time, because Americans take so many medications—often simultaneously—a growing health risk has emerged in the form of drug interactions. Drug interactions are the negative side effects that can occur when we combine medications with other medications or with certain types of food or drinks that we also consume. For example, you have probably received a prescription at some point and been told by your doctor or pharmacist not to drink alcohol while taking it, because that could cause negative drug interactions. But did you know that a simple thing like grapefruit juice could also cause negative interactions? In a review published in the Canadian Medical Association Journal, researchers identified 85 different medications that interact negatively with grapefruit or grapefruit juice. Of these medications, 43 pose a risk of serious side effects, including severe symptoms like respiratory failure, kidney failure, intestinal bleeding, and even sudden death.

The growing possibility of serious—and even deadly—drug interactions places an increasing burden on physicians, pharmacists, and the public to become more aware of this problem and to take steps to prevent it. The risks of negative drug-to-drug and drug-to-food reactions are numerous and can be affected by factors such as the age and gender of the patient as well as his or her medical history, general health, body composition, and the number of medications used.

It is virtually impossible for a layman to be aware of all of the possible negative drug-to-drug and drug-to-food interactions, so the most important piece of advice to take to heart is to never leave your doctor’s office after having been prescribed a drug without asking when to take it, how much of it to take, and whether there is anything it should not be taken with.

This should be considered a basic health safety procedure, and you should practice it with scrupulousness. For example, if you are meeting with your doctor and are about to be prescribed medication, be sure to tell him or her if you are using any other medications, nutritional supplements or herbal products. Your doctor needs this information to safely prescribe the medications you need. Even “small” things that you think may not matter might actually matter a great deal! Remember our grapefruit example? If you normally eat a lot of grapefruit or drink a lot of grapefruit juice, you should mention this. Why? Because one of the chemical compounds found in grapefruit increases the absorption of many drugs. This can enhance their effects and make them more powerful, sometimes dangerously so.

This does not mean, of course, that you need to provide every detail of your diet and lifestyle to your doctor—focus on the aspects that you think may be relevant. You can learn a lot about possible negative drug interactions by reading publications such as this document on common drug interactions, “Drug Interactions: What You Should Know,” available from the U.S. Food and Drug Administration.

Also, if you want to be proactive, you can consult the online Interactive Drug Checker at WebMD, which allows you to enter the name of a prescription, over-the-counter, or herbal medication and then enter additional medications and find possible negative interactions between them.

Another all-important piece of advice is to always read the label that comes with the medication or supplement. It will contain information about the medication as well as other drugs, supplements, and foods that should not be taken at the same time.

Fitness Around the World

August 16, 2016 oblanderchiropractic

People in the US who are interested in staying in shape tend to favor running or working out at the gym to maintain fitness. But how do people in other parts of the world stay fit? And what might Americans learn from them? Following is a summary of how people in some other countries keep in shape.

The Netherlands and Scandinavia – The number one form of physical exercise in these countries is undoubtedly the bicycle. They use it to do everything from getting to and from work and school to shopping for groceries and cycling someone home from a date. There are dedicated bike lanes in every city, and many that stretch from one side of the country to the other. From small children to the elderly, everyone cycles as a matter of course, and their overall fitness shows how beneficial it is to their health.

China – You may have seen people in public parks around any major city (or any community with Chinese immigrants) performing a series slow, precise movements. Tai Chi is an ancient Chinese form of martial arts that is good for conditioning not only the body, but the mind as well. It is especially good for seniors, as it improves balance and overall mobility, increases strength in the legs and reduces stress.

India – Most people are surprised to learn that the physical practice of yoga as we know it is not actually ancient. Yoga in India was traditionally a mental and spiritual practice that incorporated special breathing techniques while in a sitting or standing posture. The type of exercise that comes to mind when we think of the word “yoga” (incorporating different postures called asanas, in combination with measured breathing) was not developed in India until the early 20th century. Nevertheless, yoga is now practiced very widely in India and all over the world as a way to promote overall mind-body fitness. It strengthens and stretches the muscles, increases flexibility and reduces stress.

Japan – Radio Taiso is a program of simple calisthenics set to music that is broadcast several times a day and is used by schools and many companies to help keep people fit. There are three official versions. One is a general fitness program for people of all ages, one is specifically designed to increase physical strength, and one is geared toward the elderly and disabled, who can perform the exercises while sitting down.

Brazil – An energetic form of dance that is taking off elsewhere in the world as well, Capoeira is a combination of dance, martial arts, acrobatics and music. It improves balance, coordination and rhythm while strengthening all the muscle groups. It will also improve your reflexes and help increase concentration.

Middle East – Belly dancing was originally developed as an exercise to aid women in childbirth. But belly dancing has many additional advantages. It particularly targets the “core” muscles, which are the ones responsible for keeping us upright and which have all too often become weakened by sitting for long hours at a desk. By strengthening your core muscles, you reduce your risk of suffering a back injury or chronic lower back pain.

Can Joint Injuries Really Cause or Accelerate Arthritis?

August 12, 2016 oblanderchiropractic

A U.S. Centers for Disease Control and Prevention (CDC) study performed from 2007-2009 showed that at least 22.2% of adult Americans suffered from arthritis. The actual number could be higher than the CDC estimate, though, because these were self-reported and doctor-diagnosed cases. Naturally, no one knows how many unreported cases there are. Still, it’s reasonable to believe that this percentage will only become higher as the population ages.

The short answer to the question asked in the title of this article is “Yes”. Joint injuries really can cause or accelerate arthritis. The reason is simple. Arthritis is all about inflammation of the joint. Inflammation is a natural reaction of the body to injury, pathogens or irritants. Trauma or injury is a major cause of arthritic conditions. Various forms of arthritis, like osteoarthritis (the most common form), are degenerative—they get worse over time and with wear and tear. Once an arthritic condition is established, it will get worse unless the root cause is found and dealt with, or the symptoms are managed by drugs.

Dr. Joseph Borrelli Jr., chairman and professor of orthopedic surgery at the University of Texas Southwestern Medical Center, performed a study to see how post-traumatic arthritis (PTA) developed after an acute joint injury. Using an animal model, Borrelli found that trauma to the joint can lead to a range of acute lesions, including fractures to bones, ligament or meniscus tears and damage to the articular cartilage. These types of injury are often associated with bleeding in the area of the joint and cause post-traumatic joint inflammation. Despite the resolution of the acute symptoms, and the fact that some lesions could be surgically repaired, joint injury causes a chronic remodeling of the cartilage and other joint tissues that in a majority of cases eventually manifests as osteoarthritis.

The key seems to be in the chondrocytes. These are the cells present in healthy cartilage that help to produce and maintain it. When an acute injury occurs, these chondrocytes become inactive within a month, slowly reducing the structural integrity of the cartilage. Borelli said “In our PTA model, the cells became inactive almost immediately after injury and stopped producing these compounds [that maintain the cartilage]. He continued, “This may explain why PTA sometimes develops very quickly in patients after an injury, regardless of how successful we were in fixing the fracture. PTA can develop in just 6 months—unlike osteoarthritis, which may take up to 60 years to develop.”

PTA aside, serious joint injuries that are not addressed promptly can cause a range of problems down the road. By healing incorrectly or incompletely, joints can become susceptible to instability and re-injury. Weakened or unstable joints may also lead to other related injuries as the body changes its mechanics to compensate.

If you or someone you care about has recently suffered a back, neck or other joint injury, we can help! Proper treatment can make a big difference!

Benefits of Copper

August 6, 2016 oblanderchiropractic

Like some of the other essential dietary minerals, copper is needed only in trace amounts for your body to function properly. Nevertheless, copper is vital to many of the body’s functions, so it is important to ensure that you are not copper deficient (which is actually quite rare). Since the human body cannot synthesize copper on its own, it must be absorbed by the body from the food we eat.

Copper combines with protein to produce enzymes that spur a wide range of bodily functions. It plays a key role in energy production, supports the brain and central nervous system, and helps in the creation and metabolism of neurotransmitters. It also is important in the formation of connective tissue (including that of the heart and blood vessels) and plays a part in bone formation. It is necessary for proper iron metabolism and the healthy formation of red blood cells. It is also responsible for the production of melanin, the pigment that gives color to the skin, eyes and hair. Copper acts as an antioxidant and is important for a healthy immune system.

As mentioned earlier, copper deficiency is relatively uncommon. However, some people are more prone to a deficiency than others. This includes those who have cystic fibrosis, severely restricted diets, or problems with absorption through the gut (such as individuals with celiac disease). Infants and the elderly are also more prone to copper deficiency. Infants may be more at risk they have been fed only cow’s milk formula (cow’s milk is very low in copper).

The recommended daily intake of copper is as follows:

Infants, birth to 6 months: 200 mcg/day

Infants, 7 – 12 months: 220 mcg/day

Children, 1 – 3 years: 340 mcg/day

Children, 4 – 8 years: 440 mcg/day

Children, 9 – 13 years: 700 mcg/day

Adolescents, 14 – 18 years: 890 mcg/day

Adults, 19 years and older: 900 mcg/day

Pregnant women: 1,000 mcg/day

Breastfeeding women: 1,300 mcg/day

Being deficient in copper can contribute to anemia and osteoporosis as well as a variety of other health problems. However, having too much copper in your system can actually be toxic. Signs of copper toxicity include nausea, vomiting, diarrhea and abdominal pain that can eventually lead to kidney and liver failure, coma and death. Taking high amounts of zinc can lower copper levels that have become too high.

Children should get the copper they need from their diet rather than from supplements. Adults who are considering taking a copper supplement should consult with their doctor before doing so, since it is important not to get too much copper, and it must have a proper balance with zinc. Foods rich in copper include liver, nuts (particularly cashews, almonds and Brazil nuts), seeds, legumes, clams and oysters.

Are Stand-Up Desks Really Any Healthier for Office Workers?

August 4, 2016 oblanderchiropractic

Handsome African American male writing at desk with laptop, phone, clipboard. Shot with a Canon 20D.

Standing desks or stand-up desks are not a new fad. They’ve been around since at least the time of Benjamin Franklin, the founding father who used one over two hundred years ago. However, there remains a great deal of controversy regarding the benefits and drawbacks of stand-up desks.

A number of sources agree that standing up while you work gives you more energy and keeps you more alert. The University of Chester performed a study in 2013 that showed heartbeats rose by ten beats per minute because of standing. This increased the number of calories burned each day. In addition, blood glucose levels after lunch returned to normal far faster in those study subjects who stood as they worked.

Others have found that standing helps reduce lower back pain. Users of stand-up desks found that they engaged more fully with their colleagues and felt more ready for action if something called them away from their desk. They felt their minds wandered far less and they stayed more focused. Some users even found that stand-up desks lent themselves to certain “power poses” that benefited physiology, increasing testosterone and decreasing cortisol, the stress hormone.

Stand-up desk users seemed to agree, though, that leg and foot soreness can be a problem. This may be a particular problem for individuals who are just starting to use a stand-up desk user and whose bodies aren’t yet accustomed to the new way of working. More comfortable shoes and an anti-fatigue mat can help reduce this problem. Gradually building up the amount of time spent at a stand-up desk can also help.

If you do opt for a stand-up desk, it’s important to get one at the right height. Because each person is different, getting a custom desk built can be prohibitively expensive. A better alternative is to get an adjustable desk. One with hydraulic power can be lowered for occasional sitting and increased to a custom height to suit your individual needs.

Sitting for long periods each day can lead to all manner of illnesses—heart disease, diabetes, vein disease and more. But standing for long periods can also create health risks, especially vein disease.

A Cornell University ergonomics team found that the real solution was simply to move around regularly. If you’re sitting at a desk, stand up every 20–30 minutes and move around for two minutes. The movement gets the blood pumping, increases calorie burn, and decreases the risks for heart disease, diabetes and other ailments. This doesn’t require vigorous exercise. Simply pacing for a couple of minutes will be enough to undo the damage of sitting for half an hour. This, of course, requires an awareness of the time and a measure of discipline to move when the appointed time arrives. Adding some moderate exercise to your daily routine can do wonders for your health, even without the use of a stand-up desk.

Top Foods for Healthy Bones

August 2, 2016 oblanderchiropractic

Strong bones are essential for healthy living, but there’s no guarantee that any of us will have them as we grow up and grow older. While we don’t think about it very much unless something goes wrong, we need to do our part to develop and protect our bones. Proper nutrition is part of that.

Your skeleton is a living organ that needs nutrients in order to rebuild bone in areas where it is continually being broken down. Osteoporosis, a condition in which bones lose mass and density and are at greater risk for fractures, occurs in 55% of Americans over 50. Millions of fractures occur every year as a result of poor bone health.

The most common osteoporosis-related bone fractures among the elderly affect the hips, vertebrae, wrists and ribs. Vertebral fractures are the most common, and occur most often in women. You may see an elderly woman with hunched shoulders, head propped forward and unable to stand straight, because a few of her vertebrae have essentially collapsed. This condition is sometimes called “dowager’s hump”.

How do we prevent this from happening to us? In addition to regular weight-bearing exercise, diet can make a big difference. Here are some bone-friendly foods you can add to your diet to help keep your bones strong:

Seeds—Though we usually think of bones as being made of calcium, they also consist of other elements. For instance, half of the body’s magnesium is found in the bones. A great source of magnesium is seeds, particularly pumpkin seeds. Brazil nuts are also rich in magnesium.

Nuts—Walnuts are rich in alpha linolenic acid, which helps to keep bones building up instead of breaking down.

Leafy greens—Leafy greens (particularly the dark green kind), provide a host of nutrients and vitamins, including magnesium, calcium and vitamin K. Vitamin K helps to cut calcium loss in urine and is essential in building new bone matter to replace old.

Beans—Pinto beans, kidney beans, black beans and white beans all contain magnesium and even a little calcium. Beans not only help your bones, they help prevent obesity, heart disease and cancer.

Sardines—Canned sardines contain a substantial amount of calcium. A 3 oz. can typically contains 320 mg of calcium.

Swiss cheese—One ounce usually contains 270 mg of calcium.

Dried plums (Prunes)—Dried plums are a reliable source of dietary fiber, phenols and vitamin K. They’ve been shown to suppress the rate of bone resorption, or the breakdown of bone.

Besides eating well, it’s very important to remember to exercise. In fact, one of the greatest health risks faced by astronauts when they go into orbit is bone loss. Bones deteriorate more quickly in zero gravity unless exercise is included in the daily routine. The same idea applies here on earth. Stressing bones with physical activity (particularly weight-bearing exercise and exercise that involve some type of impact, such as running) seems to trigger bone-building activity and prevents the body from using bone-building nutrients for other things.

Health Risks for Frequent Flyers

July 28, 2016 oblanderchiropractic

Back in the early days of commercial flight, flying was a costly, exclusive and elegant form of travel. People would dress in their best clothes and be treated like celebrities by flight attendants. Most frequent flyers would tell you that those days are long, long gone.

Even as air transportation has become far less expensive and more widely available over the years, the experience itself has generally become less pleasant. Extensive security checks, crowded planes and airline cost-cutting all play a part. However, did you know that there are a number of aspects to flying that can also be detrimental to your health, especially if you’re a frequent flyer? Following are a few of the health risks you should be aware of if you must fly often.

Noise-induced hearing loss – The white noise of a plane may be able to lull us to sleep, but it is still loud enough to be to cause hearing damage with regular exposure. Those who sit at the back of the plane fare worst, as those passengers get the brunt of the engine noise, which can sometimes rise as high as 100 decibels. For comparison, the noise of heavy traffic is around 80 decibels and normal conversation is approximately 60 decibels. If you can, try to get a seat nearer to the front of the plane, where the average noise level is about 75 decibels. Experiencing this level of sound once in a while is not bad, but frequent flyers risk permanent damage to their hearing unless they take precautions to protect their ears, such as by using earplugs.

Deep vein thrombosis (DVT) – Also sometimes called “economy class syndrome,” this can be a life-threatening condition in which blood clots form in the legs due to being seated in cramped conditions for long periods of time. These clots sometimes break free and can travel to the lungs, causing a pulmonary embolism. Those in business and first class are not entirely immune either, however. An examination of 68 deaths on flights due to DVT found that 12% of the victims were in first or business class. To prevent this, there are a number of strategies you can employ, including wearing special “flight socks,” taking aspirin, drinking water and walking around periodically during the flight.

Increase in disease risk – Although the disease you are most at risk of contracting is the common cold, your risk of catching a cold when flying is over 100 times greater than if you had not flown. Although studies have shown that the plane’s air recirculation system is not the cause of increased illness, the fact remains that people still get sick far more often after a flight. One of the primary reasons for this is the extremely low humidity in the cabin. This dries out the mucus membranes in our respiratory tract that tend to catch harmful microbes and destroy them before they can cause damage. If you are concerned, you can purchase a special respiratory mask that will screen out 98% of airborne particles. You may look a bit unusual, but at least you have a better chance of remaining disease-free.

Jet lag – The disturbance of your circadian rhythms can cause both physical and mental impairment for a number of days after the flight. Jet lag creates a disruption to your sleep and hormone patterns that can lead to short-term episodes of psychosis for some. If your trip crosses fewer than three time zones you will probably not have a problem. If your trip is going to last for fewer than three days, experts recommend that you keep to your “home time” to avoid symptoms of jet lag. Otherwise, your best bet is to try to adjust to local time as quickly as possible. Stay up as late as is normal at your destination, then get up at a normal hour in the morning and expose yourself to bright light for as long as possible.

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