Don't let blood clots ruin your adventure: essential protection strategies

There’s something magical about travel. The thrill of a new destination, the promise of adventure and the sheer freedom of escape.

We pack our bags with excitement, dreaming of postcard-worthy moments. But amid the euphoria, there’s a health risk many overlook: the danger of blood clots during long trips.

It’s an issue that doesn’t discriminate, affecting mothers, professionals, jet-setters and road-trippers alike.

And while it’s rarely a headline topic, it’s a conversation worth having.

In the age of a travel renaissance, where long-haul flights and cross-country road trips are the norm, understanding the risks of deep vein thrombosis (DVT) is essential. Call it the “first aid” of travel health, a small bit of knowledge that could save your life or the life of someone you love.

What are blood clots, and why do they happen during travel?

A blood clot forms when blood thickens and clots together, often in a deep vein of the leg or pelvis. This condition, known as DVT, can block blood flow and lead to swelling, pain or warmth in the affected limb.

But the real danger lies in what happens if the clot dislodges. It can travel to the lungs, causing a pulmonary embolism (PE), a life-threatening emergency that demands immediate attention.

The risk of a blood clot increases when you’re immobile for extended periods, such as during a long flight, car ride or even a marathon bus journey. Sitting still for hours slows blood flow, particularly in the legs, creating the perfect conditions for a clot to form.

According to health experts, flights lasting 8 to 10 hours or more pose the highest risk. Even so, clots can occur on shorter trips, especially for individuals with certain risk factors.

Who’s most at risk?

While the risk of travel-related blood clots is low, affecting roughly one in 6,000 passengers on flights longer than four hours, it’s higher for people with the following conditions:

• Pregnancy or recent childbirth.
• Obesity.
• A history of blood clots or a family history of clotting disorders.
• Recent surgeries or trauma.
• Smoking.
• Chronic conditions like diabetes, high blood pressure or inflammatory diseases.
• Hormone-based medications, such as birth control or hormone replacement therapy.
• Cancer or heart disease.
• Age over 60.

Even if you don’t fall into these categories, it’s crucial to understand the signs of DVT. Symptoms can include swelling in one leg (often below the knee), pain or tenderness, warmth, or redness in the affected area.

If a clot travels to the lungs, you may experience sudden shortness of breath, chest pain, or rapid heart rate a medical emergency that cannot be ignored.

Simple steps to stay safe

Murray Hewlett, CEO of Affinity Health, says travel is one of life’s greatest pleasures and brings many rewarding experiences. Still, it is important to remember to look after your health while exploring.

Blood clots are highly preventable, even on the longest journeys. With a little mindfulness and a few healthy habits, you can protect yourself and your loved ones.

Here’s how:

Keep moving: Movement is your best defence against DVT. Whether you’re flying, driving, or taking a train, aim to move at least once an hour. On a plane, take a stroll down the aisle when it’s safe.

At the very least, stretch your legs, flex your ankles, and avoid crossing them for long periods. Road-tripping? Schedule breaks every two hours to stand, walk and stretch.

Stay hydrated: Dehydration thickens your blood, increasing your risk of clots. Travel often disrupts our hydration habits, so make it a priority to sip water consistently throughout your trip.

Avoid excessive alcohol or caffeine, as both can dehydrate you and slow circulation. A reusable water bottle can be your best travel companion.

Dress for comfort: Tight clothing, especially around your waist or thighs, can restrict blood flow. Opt for loose, breathable outfits on travel days. If you’re at higher risk for DVT, consider investing in compression socks.

These snug, medical-grade stockings improve circulation and reduce swelling, especially helpful for frequent flyers, pregnant travellers or older adults.

Know your risks: Awareness is key. If you fall into a high-risk category, consult your doctor before your trip. They may recommend additional precautions, such as blood-thinning medications or compression therapy.

And if you notice any symptoms of a blood clot while travelling, seek medical help immediately.

Bonus travel tips for healthy circulation

• Choose an aisle seat for easier access to movement.
• Avoid sleeping pills, which can keep you immobile for too long.
• Elevate your legs slightly whenever possible.
• Eat light, balanced meals to maintain healthy blood flow.
• Stretch before and after your journey to keep your body limber.