Years ago I was working a flight out of Las Vegas when, as we were getting ready to land, I noticed that one of the passengers seemed to be unconscious. He wasn’t traveling with anyone (so no one could speak for him) and I had no idea what was wrong with him—it could have been anything. But as I and four other flight attendants gathered around trying to revive him, he woke up, totally confused and indignant—just as we were unbuttoning his shirt (to prepare for CPR).

Turns out he’d been partying hard for a couple of days (starring in his own version of “The Hangover” with his buddies) hadn’t eaten much, and had then taken some kind of prescribed stomach medication. The combination of alcohol, medication, and an empty stomach had caused him to pass out.

So if you’ve had too much (holiday) cheer and are not feeling great when you need to board a plane, here are a few things you can do to make it better.

• Even if you are not thirsty, buy a large bottle of water (and maybe some aspirin) after you go through security and drink A LOT! Not only will your body appreciate it, it will hydrate your brain.
• Even if you are not hungry, buy a snack to take aboard, but make it light (even if there is food onboard, it may take a while for the flight attendants to get to you). Food will help to absorb some of the alcohol, but anything too heavy, too spicy, or too rich will just make you feel worse.
• If you don’t feel well when you board, explain the situation to a flight attendant—especially if you’re traveling alone. At least if you do get sick, he or she will know what the problem is.
• Don’t think the “hair of the dog” will make you feel better—it won’t. Every drink you have in the air packs a double wallop because the air is thin and you brain is getting less oxygen.
• Don’t make the mistake of taking meds you happen to have with you because you think they’ll help. Meds and alcohol don’t mix. In fact the combination can be downright dangerous.
• Once you’re on board, try to take a nap. There’s a reason why people talk about “sleeping it off.” You’ll feel much better when you wake up.
• Sit as close to the front of the plane as possible. If there’s any turbulence it will be less bumpy up front. Ask the agent if there are any extra open seats, or you may be lucky enough to even get a row to yourself to relax. Being able to have a bit of space always makes the flight better.
• If you feel REALLY BAD, try to rebook on a later flight. No one wants to be up in the air when they’re feeling sick, with the thin air, turbulence, cabin pressure, and lack of oxygen… it could make you feel significantly worse.

Is everyone watching the new glamorous and enticing Pan Am show on ABC? It certainly has stirred our fantasies about flying and travel… And more than that, I find that people are very curious about how it really is flying around the world as a crew member.

I’m asked all sorts of questions: What are my best insider tips and tricks? How do I stay safe when traveling and especially in hotels? What are my do’s and don’ts? What’s interesting is that when I give them my “hotel room to-do check list,” people act a bit surprised. That’s when I decided to ask a few of my frequent flyer friends and see what they do when they first get to their room.

My favorite response came from a worldly and savvy business woman. In a very matter of fact way, she said ”I go straight to my window and see what my view is like!” I bet most of you would agree that that’s as important as the quality of your room (I’m right there with you… I took this photo last month, an intoxicating view of Venice from my hotel room). So I let her in on what I was taught from day 1 as a crew member, and it is my routine to this day. I assured her that ”if you do these things (and it takes just a few minutes) you will have peace of mind that your room is clean, safe, and properly stocked”.

Check your room: This step is to ensure that no one is in your room, and that everything works. Start by checking the bathroom and looking behind the shower curtain, if there is one. Check under the bed to be sure the floor is clean and clear, behind the curtains and “pat” them to be certain there’s nothing behind them. Make sure any sliding glass doors and windows are functional and that the locks work. Check in the closet to be sure it’s empty. Look through your peephole in your door, is it installed correctly so that you can see out into the hallway?

You will also want to do this, and I mention this with a grimice on my face and with trepidation… because its a huge problem now, in even the most luxurious hotels. Check under your mattress (especially at the headboard) to see if there is evidence of bedbugs. It looks like ground black pepper is on the white cover over the box spring. If you see that, leave your room immediately!

Find your EXITS: Not sexy, but this is absolutely essential to your well being if there’s an emergency. If you have to evacuate the hotel, you need to know exactly where to find the exits. Granted, the chances of that happening are pretty slim, but emergencies do occur. In the course of my career, I was evacuated on three different occasions, once at 3 am in an old European hotel in Manchester, England. This hotel was a virtual maze in broad daylight, never mind in the dead of night. Fortunately, I knew the closest exit, and safely met my crew outside.

First, look at the inside of your door and you’ll find a map of your floor showing the emergency exits. Locate the exits, then go out into the hallway and count the doors between your room and that nearest exit. Now, close your eyes and walk the hall with your hand on the wall, counting doors as you go. If the electricity goes off you’ll have to do this without being able to see where you’re going, and distances can seem much farther away in the dark when you can’t see where you are going. Try it, you’ll be surprised.

Check and see if you have all your amenities: You don’t want to wait until you need something to discover that it isn’t there. Even the most deluxe hotel can slip up once in a while, so check to be sure you have an adequate supply of hangers and towels, wash cloths, as well as shampoo and soap, and a working hair dryer if you need one.

Locate the TV remote and make sure both it and the television are functioning properly. If there’s a mini bar, is it well stocked? Is there a clock? Is it showing the right time? Do you know how to work the alarm and is it already set? (I’ve had the dubious pleasure of being awakened at 4 am because the previous guest had needed to be up at that hour.) Is the heat or air conditioning working and can you change the temperature? Is the telephone working? Even if you’ll be using your cell phone, you might want to contact the desk or call for room service.

Call now for what you need: Now is the time to call housekeeping for extra pillows, blankets, towels, or anything else you think you might need. Do you have clothes that will require pressing before you wear them? If so, is there an iron in your room, and is it working properly? Some hotel irons seem to spit water for no apparent reason. I discovered this the hard way when I ruined a good blouse, so you might want to try ironing a towel before you iron your clothes.

Now you can relax and unpack now you’re sure you’ll be staying in that room. Again, it may be weird to do these things at first. But if you take a few minutes to check your room when you first arrive, the rest of your stay will be a lot safer, more relaxing, and more likely to be free from unpleasant surprises.

Having back pain (or injuries) and then having to fly… well its just not an easy endeavor. And so it is my pleasure to speak with Dr. Kyle Worell and get his advice for those who are flying post injury or surgery.

Dr. Worell is a board certified Doctor of Chiropractic in New York, practicing both in Manhattan and Westchester. He specializes in spine and sports rehabilitation and is the team chiropractor for Team Continuum, an athletic based chartiy organization raising money for Cancer patients through participation in events such as marathons and triathlons.

In addition, Dr. Worell is a Certified Strength and Conditioning Specialist (CSCS) and a provider and post-graduate instructor of the well known, highly effective manual therapy technique Active Release Technique (ART).

Carolyn: As you know, its very challenging for passengers to move around on most flights. What do you suggest for someone who has back pain (or stiffness from a surgery/injury) if they are going to be on a long flight?

Dr. Worell: Flight travel is certainly hard on the body.  More so if you have a history of lower back pain or surgery. The sitting position, which is proving to be the modern day occupational hazard for the body, is tough on the lumbar spine.  The posture that one ineveitably sits in, coupled with the design of most airplane seats, takes a toll on the lower back on even the shortest of flights.  It is the position that most people adopt while seated that hurts us most.

The sitting position increases pressure on the lumbar spine discs greatly.  Depending on the posture during sitting (more forward bending, slumping or slouching) it can be as much as (approximately) 3 times that of standing pressure on the lumbar discs.  Stiffness is a function of compression on the lumbar spine and the response of the muscular and soft tissues in this region.

As with any repetitive injury, the number of times that we perform a motion/position increases the likelihood that it will lead to injury.  Because travel is such an integral part of everyday life and particularly in business, not flying is rarely an option.

What can a traveler do when flying to minimize back pain that will alleviate (not aggravate) the injury?

1. Limit the time in a seated position. It is a must that people with a lower back condition stand up every 20 minutes or so.  Move around the cabin if possible, especially on the long flights.

2. Alter your seated position by shifting your pelvis from a flexed position to one of neutral to extension position.

3. Lastly, one can learn a set of exercises and stretches that can be accomplished in the simplest of positions and space, in the terminal or on the plane.

Those that have a back condition would be best to consider their lower back exercise regimen as important as brushing your teeth!  The simplest of exercises and stretches can go a long way when done regularly daily.  They usually include  exercises that emphasize movement of the small intrinsic lower back muscles.  Movement towards extension, or arching is most commonly preferred. Additionally exercises that promote contraction of the deep abdominals area necessary progression.  Stretching of the Hamstrings and Hip flexors is always a must when dealing with any lower back dysfunction or condition.

Carolyn: Dr. Worell, it was a pleasure to speak with you and I appreciate your great advice. Sometimes the things that you hear all the time really do work, like daily stretching (and exercise of course) help with back pain tremendously.

Dr. Worell: Not at all, this is what I love to do. Happy to speak with you today!

As my go-to doctor for advice related to skin care or cosmetic surgery, I turn to well-known holistic plastic surgeon Dr. Shirley Madhère.

Dr. Madhère is a New York City-based plastic surgeon with a discerning and devoted following. She has recently been on The Dr. OZ Show, ABC-TV news, CBS-TV, Extra! and has been featured in magazines including Town and Country, O Magazine, and Essence, where she described one of the basic tenets of plastic surgery as adhering to the basic principles of maintaining “form and function.”

What makes Dr. Shirley (as she is most often called) so unique is that she approaches her treatment from a holistic perspective that integrates cutting-edge Western medicine with a variety of complementary modalities in order ensure the best possible care and outcomes for her patient.

This concept is very similar to one of the many the criteria I use to select the products and services I use and like to recommend.  I find Dr. Shirley’s advice so trustworthy that I’ve already done two Q & A sessions with her for In-Flight Insider where she answers important questions about precautions we need to take when traveling post-plastic surgery and her top tips on sunscreen and post-sun skin care.

One of Dr. Madhère’s special services is her modern version of the doctor’s house call, “Jet Set Beauty Rx.” Like concierge medicine, the surgeon is available by appointment only to provide select services in the privacy of your home, office, or jet, with or without her glam team– an aesthetician, acupuncturist, hair stylist, nail technician, and other beauty and wellness professionals. This holistic team will tend to clients’ every beauty need, whether it be to give them that radiant pre-gala glow or rejuvenate them pre or post-travel. (I will admit, I’ve been lucky enough to have indulged in Dr. Madhère’s Vitaglow treatments, and I can attest to the fact that the results are truly amazing!)

After many requests, Dr. Madhère has created a new service that is perfect for travelers…Click-Lift! For those of you who have a few questions (no matter where you are) you can simply log onto Click-Lift, fill out a simple questionnaire, ask your question, and, for a reasonable fee, receive an expert response from Dr. Madhère or a member of her team. Traditionally, the only way to receive her services has been to make an office visit or sign up for a Jet Set Beauty Rx house call!

Even though its still a bit chilly here in New York, it’s time for spring vacations. So I asked Dr. Shirley Madhere for a few tips on how best we can both enjoy the balmy warmth of our vacations and protect ourselves from the sun.

A well-known and highly respected plastic surgeon, Dr. Shirley (as she is most often called) approaches treatment from a holistic perspective that integrates cutting-edge Western medicine with a variety of complementary modalities in order to ensure the best possible care and outcomes for her patients.

Carolyn: “With everybody headed toward the sun, which sunscreen do you like best?”
Dr. Madhere: “In general, a broad –spectrum sunscreen that covers both UVA and UVB rays is best. I recommend La Roche-Posay Anthelios Sx.”

Carolyn: “How soon do you need to throw out sunscreen?”
Dr. Madhere: “This will vary by product; however, in general, sunscreens have up to a six (6) month shelf life. Check the expiration date before purchase.”

Carolyn: “What is the ideal post-sun exposure (non-burn) treatment?”
Dr. Madhere: “To help slough away dull or damaged superficial skin cells, a gentle cleansing facial with microdermabrasion is recommended several days after sun exposure. This should be followed up with a Vitaglow treatment within a few days to take advantage of the skin’s receptivity to absorb the multivitamin mixture. If you have any other questions or concerns, please feel free to contact our office 212.941.1571.”

I’ve addressed these tips to women because we females, at times, feel more vulnerable when we’re on our own, but I must say that (possibly excepting the handbag) most of them apply equally to men.

In fact, men may be less concerned about their own safety, which could ironically put them at even greater risk. If I am traveling alone, here are 9 things I do so that I can relax and enjoy my adventure!

1.    The more you stand out, the smarter you need to be. If you’re a blue-eyed blonde in Turkey, for example, you’re clearly a tourist, so be alert about not putting yourself in a bad spot. It’s really just a matter of using your common sense and not doing things when you’re abroad that you’d never dream of doing at home. When you are out and about, if single consider wearing a ring that looks like a wedding band. Women often travel with their spouses, so it sends a message that you may not be traveling alone.

2.    If you’re carrying a map, don’t be obvious about it and “wave” it around, effectively announcing that you’re a tourist who isn’t familiar with the city. Keep your map folded and try to be discrete when you consult it. If you ask for directions, be aware of what the person you ask is doing with his or her hands. I remember one time in Amsterdam, looking at a map to figure out where I was going and suddenly, out of nowhere, and completely unsolicited, a woman came up on my left and started pointing to the map with her left hand while her right hand was trying to dig into my purse. Luckily I was alert enough to stop her  in time, but the incident just made me all the more aware that not every so-called good Samaritans really has your best interests at heart.

3.     Always walk with an air of confidence and a sense of purpose—as if you know exactly where you’re going even if you don’t. Looking lost, out of your element, or confused will give the signal that you are an easy target.

4.     If you sense that someone is following you, quickly go into the nearest restaurant, shop, or hotel lobby. Ask for help if you think you need it, or just wait a few minutes and look around to be sure the coast is clear before you continue on your way. If you feel that someone is too close behind you, stop immediately. This is one of my favorite tactics. The person behind you will be taken by surprise and will have to continue walking, so he or she will then be in front of you instead of behind.

5.     Always carry a few hundred dollars in cash (the currency of your destination) so that you don’t have to hunt for an ATM in an unfamiliar city at the last minute, or if you need to take a taxi or discover that a restaurant doesn’t take credit cards. Particularly in Europe, ATMs are not always readily available or well stocked, and you could wind up in an unsavory or unsafe neighborhood trying to locate one that works.

6.     In a restaurant, always keep your handbag on your lap or between your legs with the strap around your ankle and not on the back of your chair—for obvious reasons. Once I was in a cafe, and a couple walked past my chair and were “looking”  at something in the corner, but it seemed rather odd what they were doing and then I realized that one of them tried to quietly kick my small bag (that was leaning on my leg) out of sight while creating a distraction. Fortunately I was paying attention (and my intuition told me something was wrong) and their attempt to steal my bag was foiled.

7.     If you go out with newfound friends, make certain you have a way to leave and get back to your hotel on your own if necessary. That means enough cash, a map, and a business card from the hotel that has the number and address of where you are staying(if you are not familiar with your location). It’s great to meet people and to see things from a “native’s” point of view, but you might want to think twice about accepting an invitation to go out on someone’s boat or for a ride in the country with a virtual stranger.

8.    When checking into a hotel, ask a staff member to accompany you to your room if its late or if your room is in a remote location. And ask him or her to remain outside while you check your room for safety and locate the emergency exits.

9.     If you like to exercise on your trips, I would highly recommend wearing/having something that has your important information (like the bands the athletes wear) should anything happen to you and you can’t speak for yourself.

Getting sick when you’re away from home and possibly in country where you don’t speak the language can be a frightening experience, especially if you are traveling solo. The International Association for Medical Assistance to Travelers (IAMAT) is the leading provider of reliable and impartial travel health advice.

Membership is free but donations are appreciated to help the organization continue its work*. Member donations are their only source of revenue, which ensures that their recommendations are impartial and that they can recruit qualified independent practitioners without compromising medical ethics.

When you become a member you can click on the “Create your own travel health planner” option, type in the places you’ll be visiting, and receive an instant, personalized guide to their affiliated doctors and clinics along with comprehensive health information for your travel destinations. Just being aware in advance of the health issues you might encounter in any given place will alert you to take all the necessary precautions. And for added convenience, the planner is also accessible on your cell phone.

I’ve been a member for 15 years, and although I’m fortunate enough not to have required their services, just knowing that if I ever did become ill I’d be able to find a competent English-speaking doctor has been extremely reassuring—particularly in some of the more far-flung locations I’ve visited.

*In-Flight Insider is delighted to donate ad space to IAMAT, so that they can help care for international travelers.