Get Wrong on Long-haul Flights?

Studies | English and Chinese scripts are provided below and you can understand the content easier. https://www.youtube.com/@UpgradeEnglish

Ever heard of Economy Class Syndrome? Sounds like travel jargon, right?

But it’s far more serious than it sounds. This condition is triggered by long hours of sitting still, especially on extended flights.

It can lead to dangerous blood clots forming in the deep veins of your legs. If those clots travel to your lungs, the consequences can be life-threatening.

Business travellers, especially those packed into tight economy seats, need to stay alert and proactive.

Want to fly smarter and safer? Here are the habits you should avoid to reduce your risk. Let’s dive in!

What to avoid?

1. Do not remain seated for the entire duration of the flight.

Sitting still for long periods reduces blood circulation, increasing the risk of clot formation. You should make a point to stand, stretch, or walk along the aisle every two to three hours.

2. Avoid crossing your legs for extended periods.

This posture compresses veins and restricts blood flow in the lower limbs. You should keep your feet flat on the floor and your legs uncrossed to promote healthy circulation.

3. Do not wear tight or restrictive clothing while flying.

Tight garments, especially around the waist and thighs, can hinder blood flow. You should choose loose, breathable clothing that allows for comfortable movement.

4. Avoid neglecting hydration during the flight.

Dehydration thickens the blood, which may increase the likelihood of clotting. You should drink water regularly throughout the flight—ideally one cup per hour.

5. Do not consume excessive amounts of alcohol.

Alcohol dehydrates the body and may impair your ability to move or stay alert. You should limit alcohol intake and alternate with water or electrolyte-rich beverages.

6. Avoid overindulging in caffeinated drinks.

Caffeine can contribute to dehydration and disrupt your sleep cycle. You should ppt for herbal teas or water, and consume caffeine in moderation.

7. Do not ignore the need to stretch or move your legs.

Lack of movement can lead to stiffness and poor circulation. You should perform simple in-seat exercises such as ankle rolls, foot pumps, and leg lifts.

8. Avoid sleeping in cramped or unnatural positions.

Restricted posture during sleep can limit blood flow and cause discomfort. You should use a neck pillow and recline your seat slightly to maintain proper alignment.

9. Do not wear high heels or shoes that restrict foot movement.

Restrictive footwear can cause discomfort and limit circulation. You should wear comfortable, supportive shoes that allow your feet to flex easily.

10. Avoid overstuffing the space under your seat with personal items.

Limited legroom can force poor posture and restrict movement. You should store larger items in the overhead compartment to maximize leg space.

11. Do not fly without compression socks if you are at higher risk.

Compression garments help maintain blood flow and reduce swelling. You should wear medical-grade compression socks, especially if advised by your doctor.

12. Avoid consuming heavy or salty meals before or during the flight.

Such meals can cause bloating and discomfort, discouraging movement. You should choose light, balanced meals and reduce sodium intake to stay comfortable.

13. Avoid assuming that only older individuals are at risk of Economy Class Syndrome.

It can affect travellers of any age, especially during long flights. Understand your personal risk factors and take preventive steps regardless of age.

Your health is a critical asset. Long-haul flights in economy class can be physically demanding. But with the right precautions, you can arrive at your destination feeling refreshed, focused, and ready to perform.

These simple yet effective strategies are not just about comfort. They’re about protecting your long-term well-being.

CHINESE SCRIPTS

聽過「經濟艙症候群」嗎？聽起來像是旅行術語，對吧？

但它遠比聽起來嚴重得多，這種症狀是由長時間靜坐引起的，尤其是在長途飛行中。

它會導致腿部深層靜脈形成危險的血栓，如果這些血栓流向肺部，後果可能危及生命。

商務旅客，尤其是擠在狹小經濟艙座位上的商務旅客，需要保持警惕及主動留意。

想要更明智、更安全地飛行？以下是您應該避免的習慣，以降低風險，讓我們開始吧！

要避免什麼？

1. 不要在整個飛行過程中一直坐著。

長時間靜坐會降低血液循環，增加血栓形成的風險。您應該每隔兩到三個小時站起來、伸展一下身體，或沿著走道走走。

2. 避免長時間交叉雙腿。

這種姿勢會壓迫靜脈，限制下肢的血液流動。您應該把雙腳平放在地板上，雙腿不要交叉，以促進血液循環。

3. 飛行時請勿穿著緊身或束縛性強的衣服。

緊身衣物，尤其是腰部和大腿處的緊身衣物，會阻礙血液循環。您應該選擇寬鬆透氣的衣服，以便活動自如。

4. 飛行途中切勿忽視補水。

脫水會使血液變稠，增加凝血的可能性。飛行途中，您應定期補水，理想情況下每小時一杯。

5. 請勿過量飲酒。

酒精會導致身體脫水，並可能損害您的活動能力或保持警覺的能力。您應該限製酒精攝取量，並用水或富含電解質的飲料代替。

6. 避免過量飲用含咖啡因的飲料。

咖啡因會導致脫水並擾亂睡眠週期。您應該喝一些花草茶或水，並適量攝取咖啡因。

7. 不要忽視腿部伸展或活動。

缺乏運動會導致腿部僵硬和血液循環不良。您應該進行一些簡單的坐姿鍛煉，例如踝關節旋轉、腳部運動和抬腿運動。

8. 避免以局促或不自然的姿勢入睡。

睡眠時姿勢受限會阻礙血液流動，導致不適。您應該使用頸枕，並稍微傾斜座椅，以保持正確的姿勢。

9. 不要穿高跟鞋或限制足部活動的鞋子。

當鞋子過於緊繃時，會引起不適並阻礙血液循環。您應該穿著舒適、有支撐性的鞋子，讓雙腳能夠輕鬆活動。

10. 避免座位下方空間塞滿個人物品。

腿部空間有限會導致姿勢不良，並限制活動。您應該將較大的物品存放在頭頂行李箱中，以最大限度地利用腿部空間。

11. 如果您屬於高風險族群，請勿在未穿上壓力襪的情況下搭乘飛機。

壓力衣有助於維持血液循環並減輕腫脹。您應該穿著醫用級壓力襪，尤其是在醫生建議的情況下。

12. 飛行前或飛行途中，避免食用油膩或過鹹的食物。

此類食物會導致腹脹和不適，影響活動。為了保持舒適，您應該選擇清淡、均衡的膳食，並減少鈉的攝取。

13. 不要想當然地認為只有老年人才容易患上經濟艙症候群。

它可能影響任何年齡的旅客，尤其是在長途飛行中。了解您的個人風險因素，並採取預防措施，無論年齡大小。

您的健康是一項重要資產，長途經濟艙航班可能對身體造成極大的負擔。

但只要採取正確的預防措施，您就能精神煥發、精力充沛、準備充分地抵達目的地。 這些簡單而有效的策略不僅能讓您感到舒適，也能保障您的長期健康。

These dialogues were generated with the assistance of Microsoft Copilot, an AI developed by Microsoft.