During the flight

• Fluids. Avoid alcohol and coffee. Drink plenty of non-alcoholic drinks such as orange juice and mineral water.

• Food. Eat only when hungry and even skip a meal or two. Eat the lighter, more digestible parts of your meals and avoid fatty foods and rich carbohydrate foods.

• Dress. Women should wear loose clothes (e.g. long skirts, comfortable jeans, light jumpers) and avoid girdles or restrictive clothing. Wear comfortable (not tight) shoes and take them off during flight.

• Smoking. Reduce smoking to a minimum. Non-smokers should seek a non-smoking zone.

• Sleep. Try to sleep on longer sections of the flight (give the movies a miss). Close the blinds, wear special eye masks and ask for a pillow. Sedatives such as temazepam (Euhypnos or Normison) or antihistamines can help sleep.

• Activity. Try to take regular walks around the aircraft and exercise at airport stops. Keep feet up when resting, and exercise by flexing the major muscles of the legs. Avoid resting the calves of legs against the seat for long periods. Rest without napping during daylight sectors.

• Special body care. Continually wet the face and eyes. A wetting agent such as hydromellose 0.5% eye drops can help those with a tendency to sore eyes.

At the destination

Take a nap for 1-2 hours if possible.

Wander around until you are tired and go to bed at the usual time. It is good to have a full day's convalescence and avoid big decision making soon after arrival. Allow about three days for adjustment after the London to Australia flight.

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