After long trips my immune system seems to send a little memo: ‘we need backup.’ Flights aren’t magical germ portals, but a bunch of things team up to make you more vulnerable. Plane cabins have HEPA filters that actually do a great job cleaning the air—most of the airborne particles get trapped—but that doesn’t mean you’re in a sterile bubble. Low humidity dries out your nasal passages and throat, which are your frontline defenses. Combine that with cramped seating, people coughing nearby, repeated touching of tray tables, seat belts, and lavatory handles, and you’ve got plenty of opportunities for viruses and bacteria to find a foothold.
So how do I try to avoid getting sick? I focus on the easy, realistic stuff: hydrate like it’s a job, use saline nasal spray to keep mucous membranes moist, wipe down high-touch surfaces with disinfectant wipes, and wash or sanitize my hands after touching public surfaces. I wear a well-fitted mask on crowded flights and during boarding, and I try to get decent sleep before travel so my immune system isn’t already down. If I’m traveling during cold-and-flu season I’m especially cautious about not touching my face and avoiding close conversations with visibly sick passengers. It’s not foolproof, but these habits cut down my post-flight sniffles a lot—feels worth the tiny bit of effort.