Staying healthy long-haul
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A couple of years ago I was chatting to a doctor while researching an article on the effects of jet lag, when he cheerfully informed me that my travel habits could well be shaving a few years off my life. I had recently returned from three back-to-back trips through the US, Indonesia and Finland – zipping through several time zones in a couple of weeks – and this doctor pointed to the growing body of research that shows the negative effects of disrupting your circadian rhythm. At the time I brushed it off – after all, my unpredictable sleep routine was nothing compared to the doctors, nurses and other shift workers who manage challenging hours – but every now and then when I’m wide awake at 3am or my eyelids are drooping mid-afternoon following a trip, I think back to this conversation.
With this playing on my mind, I checked in with Miles Levy, consultant endocrinologist and professor of endocrinology at University Hospitals of Leicester, to see whether my lifestyle really was as deadly as I feared. He told me to stop worrying as, while changing your sleep routine can make you feel rubbish, our bodies are very resilient.
Although reassured, I had started to think about exactly what else I may be doing to my body when taking long-haul trips. A dentist once told me that an X-ray he was about to perform on a wisdom tooth emitted about as much radiation as a flight from New York to LA. I was alarmed. Not because of the impending X-ray, but rather that I travelled thousands of miles by air rather frequently and hadn’t considered that I was exposing myself to extra radiation. But Miles says this is nothing to worry about. “Radiation is not really a risk and is still only a minor consideration in very frequent flyers,” he added.
The one health risk that travellers ought to be aware of – although not worry unduly – is Deep Vein Thrombosis (DVT). Miles explained: “The best thing to do on a long haul flight is to avoid being dehydrated and drink plenty of water. This will also make it less likely to have a DVT – in any flight more than four hours it’s a good idea to walk in the aisle and do calf exercises.” He added: “People at high risk for DVT should wear compression stockings and talk to their GP.” While I had Miles’ attention, I also questioned whether plane cabins are hotbeds for germs, leaving us at higher risk of getting sick after a flight. “I always seem to get sore throats when I’ve been on a plane,” Miles agreed. “Probably being stuck in a metal box with loads of random people including kids and babies and with the air ventilation system is a perfect melting pot for viral infections.”
“Might be why everyone got Covid in March 2020 coming back from ski holidays,” he mused. I’m in agreement there. My own bout of Covid occurred after a flight from New York to the UK, once travel restrictions had been lifted (but clearly the virus was still rife).
This may sound like a litany of potential health problems, but my conversation with Miles made me feel better. Ultimately, spending several hours on a plane a few times a year (as most people who travel for business and holidays do) does not put us at a significantly higher risk of health problems. I would also add that, for me, like many others, the mental health benefits of exploring the world and understanding other cultures, almost certainly outweighs any negatives. So, my advice? Drink plenty of water – but keep travelling.
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Staying well hydrated is advisable on a flight, particularly when flying long-haul
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Venice considers tourist fee increase and expansion
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These are the four best restaurants in the UK this year
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What happens when someone goes overboard a cruise ship?
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A £13 million urban farm attraction has opened in the UK
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Avoid airport stress and high fares with these UK breaks for autumn
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Angelina Villa-Clarke took her sons to explore the island their grandparents once called home
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With China becoming increasingly accessible to UK visitors, Venus Wong travels to Chengdu
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Do you prefer to fly with hand luggage or check a bag?
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The European Union has approved revised air passenger rights rules that will ban airlines from charging extra for standard hand luggage starting in 2027. Although not all UK flights will be bound by the EU regulation, do you prefer to fly with hand luggage only? Or do you always check a bag?
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It seems the Middle East’s troubles have put a real dent in its appeal as a winter sun destination. After British Airways confirmed that flights would not return to Abu Dhabi until winter 2027, we asked if you were still planning to fly to the region this winter – 80 per cent of you said no, suggesting the ongoing instability is weighing heavily on travellers’ plans.
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CARIBBEAN GETAWAYS ON SALE NOW
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Save up to £300 off an indulgent, all-inclusive Caribbean escape with Sandals Resorts. Hurry, sale
ends midnight 30th September 2026, use code SALE to save.
Find out more
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As the days get shorter and the temperature starts to dip, autumn is a good opportunity to squeeze in a few more trips before winter really sets in. Whether you’re heading abroad for some late sunshine or planning a cosy UK getaway, a few well-chosen travel essentials can make the journey that little bit easier.
If you’re planning to make the most of the last of the summer sun, a good pair of sunglasses is an easy addition to your packing list, and there’s currently up to 50% off in the Ray-Ban sale. For those heading somewhere cooler, meanwhile, a reliable umbrella can be a suitcase essential when unpredictable showers are on the cards. And if you’re travelling with hand luggage only, a set of packing cubes can help you make the most of every spare inch.
For weekend breaks, a comfortable pair of walking shoes is worth considering, particularly if you’re planning to explore on foot. Our tester found these New Balance trainers to be the best supportive shoes in our roundup of orthopaedic shoes. A lightweight crossbody bag can also come in handy for keeping your phone, wallet and other essentials close by while sightseeing. If you’re taking your laptop or tablet with you, a padded laptop sleeve can offer some extra protection while you’re on the move. And when it comes to keeping your hygiene and grooming products in order, it’s always worth travelling with a good wash bag.
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Ditch plastic bottles in favour of these solid hair heroes, tested for every hair type.
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With yet another air traffic control failure this week (mercifully, far less disruptive than the one earlier in the month), I would urge anyone travelling by air to be fully clued up on their rights before they leave home.
Under UK air passenger right rules, if your flight is cancelled the airline has a responsibility to give you a full refund or to fly you to your destination as close to the original schedule as possible, on any airline that has seats available. If you choose the option of a new flight, you should also be provided with meals, accommodation (if the delay is overnight), and a means of communication (such as refunding the cost of your calls) until your departure. For delayed flights, passengers should receive this same “care and support” (meals, accommodation and communication) if the delay is a significant length – this is two hours for short-haul, three hours for medium-haul, and four for long-haul. These rights apply to passengers on flights departing from the UK or the EU, or when you are travelling on a British or European airline departing from anywhere in the world.
If your flight was cancelled within 14 days of your scheduled departure time or a delayed flight arrives at your final destination more than three hours late, you may also be entitled to compensation. The amount depends on the length of flight, length of disruption, and the notice given.
But – and this is a big “but” – airlines do not have to pay out if the delay or cancellation is down to “extraordinary circumstances”. The examples given are “bad weather, natural disasters, delays due to air traffic control decisions, birds striking an aircraft or political instability”. Which means in cases like the recent air traffic control failures, airlines can argue “extraordinary circumstances” and will likely not offer compensation.
UK travellers do actually have strong rights when things go wrong with air travel, but many passengers are unaware – despite the fact that airlines have a duty to inform you of your rights – and I should imagine thousands of pounds in compensation are left on the table. The key is to know what you’re entitled to and if it’s not offered, make sure you ask.
Your rights when a flight is delayed or cancelled
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From enchanting European cities to sun-soaked coastlines and cultural experiences, Riviera Travel currently has some fantastic offers. Save up to £750 per person on selected 2027 departures and enjoy an unforgettable package tour. Find out more.
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Stay in the popular Three Horseshoes Inn, nestled in the market town of Leek. Your stay includes access to the on-site spa or a spa voucher.
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Before this week I hadn’t heard the term “cyberpunk”. In her article on Independent Travel, Venus Wong wrote about visiting Chengdu, which she referred to as one of China’s “cyberpunk” megacities – places that feel decidedly futuristic “with their vertiginous skyscrapers, dazzling drone light shows and high-speed trains”. Venus pointed out that not only has China made it significantly easier for UK travellers to visit by introducing visa-free travel for up to 30 days, but that “Chinamaxxing” has become a trend on social media, with younger generations becoming fascinated with Chinese fashion, food, books, music and cultural habits.
As well as visiting traditional tea shops and catching a glimpse of Sichuan opera, during her visit to Chengdu Venus also describes vintage shopping, snapping photos of neon-lit towers, and admiring an Instagram-famous sculpture of a panda clinging onto a shopping centre. It’s an altogether younger and shinier version of China than the one tourists of the past may have recognised, when trips were based largely around the bright lights of Beijing and Shanghai, and the historical awe of the Great Wall of China.
I plan to visit myself later this year when I will tour the southwest region of Guizhou. I have previously felt some trepidation about visiting China, but have since decided to reserve judgement until I have spent some time in the country myself. I will report back.
Read Venus’ full article on Visiting Chengdu
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