Frequent flyer secrets for healthier air travel

There's only one way really to enjoy flying: Buy your own plane. The rest of us are stuck with cancelled flights and tightly packed cabins. Here are some helpful suggestions designed to keep you healthy and make your flight less stressful.

Pack chamomile tea bags. Ask for a cup of hot water and dunk them. Herbal tea soothes travel jitters so you can get some sleep on the plane and arrive refreshed.

Without your rolling bag, you can stretch your legs or power walk through the terminal before you get on-board. You may even burn a few calories.

• Compression stockings improve blood flow during the flight, relieve aching legs and prevent deep vein thrombosis.
• Choose the correct size for your foot, ankle and calf. Socks should not be too loose or so tight they cause discomfort.

• Standing in the aisle, stretch your calves by taking a large step back with one leg then the other.
• Stretch your torso and back by twisting gently from side to side. When seated, extend one arm overhead and place your palm against your shoulder blade.
• Stretch your neck by dropping your chin to your chest, pointing your chin to one shoulder then the other.
• Stretch your hands by clasping your fingers together, palms facing each other, then stretch your arms out straight in front of you, palms facing out.

Prop your feet up on a carry-on bag instead.

• Keep airline reservation numbers handy.
• If your flight is cancelled, you can immediately rebook. It's much quicker (and less stressful) than standing in line at the service desk.

Carry a large, empty plastic coffee cup with a sip top and ask the attendant to fill it with water. It's bigger than those little plastic cups on board.

Book the first flight of the day if you're flying east. It's most likely to be on time and be freshly cleaned.

Twenty-four hours before your flight, follow package directions. This will shrink membranes in your sinuses and ears, reducing that painful pressure sensation.

Swallow vigorously or yawn widely when the plane is taking off or landing. This will equalize the pressure in your middle ear.

Air in the plane is dry enough; alcohol just dehydrates you even more. Same for caffeinated drinks. Water is best.

If you don't, you'll end up with swollen feet due to low cabin pressure, and your shoes will be difficult to put back on when you land.

Control your own temperature by wearing layers that you can put on or take off.

Nothing's worse than dealing with jet lag. Here are some tips for resetting your internal clock:

• Allow a day for every time zone you've passed through to recover fully from your jet lag.
• If you're flying east, book an early flight. If you're flying west, however, book a later flight.
• Prepare for time changes a few days before your departure by getting up half an hour to an hour earlier or by going to bed later, depending on where you're headed.
• When you get on the plane, immediately adjust your watch to the time of your destination. At night, try to sleep.
• Use sunlight to reset your clock. After flying west, spend a few hours outdoors in the afternoon; after heading east, take a half-hour walk outside in the morning.