Staying healthy at 35,000 feet: Tips for the frequent flyer

If you are like me, perhaps you are plotting that perfect spring break getaway to an exotic locale for some sun, fun and relaxation. But before you board that 747 make sure you chart your course to the following coordinates: well rested, well hydrated, satiated and remain active while cruising above the earth. These are the hallmarks to ensuring that you have a smooth and enjoyable flight.

The National Sleep Foundation affirms that one should use earplugs and blindfolds to dampen noise and block light while sleeping. Quality sleep can be difficult to garner while flying as inevitably there will be a child screaming or a passenger talking incessantly. However, adequate sleep is critical to good health. Restoration of body systems, in particular the immune system, occurs during sleep, as does the growth and repair of tissues and cells.

Depending on where you fly to, it is most prudent to stay well hydrated before and during your flight. Taking half of one's body weight and drinking that amount in ounces is a simple way to gauge how much to drink. Keeping in mind that the cabin air can be dry, which may cause you to feel thirsty -- bring a water bottle with you on board. Another good option is seltzer water (often called club soda).

Many airlines will give you a lemon/lime wedge to garnish your carbonated water -- no calories and very quenching. It is best to avoid excessive sugary juices and caffeinated sodas and to be mindful of those libations. Lest you forget you will be sent packing if you're deemed too intoxicated to fly. While some passengers choose to "take the edge off" before leaving, many have been deplaned due to a day of revelry beforehand. Caffeine can cause you to become restless. Alcohol can be very dehydrating, which will in turn lead to restlessness. If you feel absolutely compelled to drink while on board, keep in mind that women should drink no more than one per day and men no more than two per day while in the air or on the ground.

Refrain from becoming bloated before your flight. Satiety is a feeling of fullness, which is what we should all strive for. We were once taught to consume three square meals per day -- that gig is up! We should all consume five to six small meals per day, and when flying, don't rely on airline food. Plan ahead and bring some healthy snacks. Easy items to bring include: instant oatmeal (my friend Trish politely asks the flight attendant for some hot water and she is in business!) String cheese and bags of almonds will add some protein to the mix.

Avoid the pricey airline boxed lunches and prepare a peanut butter and jelly sandwich on whole grain bread along with some baked chips and a piece of fruit. If globe-trotting takes you across the pond you may succumb to desperation due to the long nature of the flight, but at the very least have a fallback plan if left with rubbery chicken and dried out pasta.

Come on, we know that you peruse that in-flight brochure in your seatback pocket if and only if you find yourself in the exit row. In all actuality, you should open up that tri-fold as it contains some tips on how to stave off deep vein thrombosis, also known as DVTs -- blood clots that can form in the legs during long periods of inactivity.

This condition is also referred to as "economy class syndrome." The notion of stuffing people into a confined area without much space to move about is not exclusive to airlines. Soldiers in the military are also affected by close quarters when in tanks, for example. Aside from less than ample foot space, passengers can follow the exercise demonstrations on the TV monitors and can engage in the exercises listed in the seatback pockets as a means of burning some calories and thwarting the sedentary existence while in flight.

We often feel resigned to eating, sleeping, watching movies or listening to music. Walk about the cabin as much as possible (without annoying the flight attendants) and you will help circulation throughout the lower extremities.

JetBlue Airways has soared to new heights by partnering with International fitness giant Crunch Fitness to develop an "Airplane Yoga" program designed to bring fitness and inner peace to the friendly skies. The cards illustrate four yoga poses, all of which are designed to be used while the passenger remains seated. Thus, one can be active while hovering in the clouds perhaps even more so than some who vegetate at home on their sofas.

Have a safe and healthy flight!