Name: 搭機久坐小心得「經濟艙症候群」！症狀、有效預防方法帶你深入了解！ (Proven Method to Avoid Blood Clots | (risk DOUBLES when you fly!))
Uploaded: 2025-07-24T14:17:30.000Z
Duration: 4 min 57 s

A long flight puts every traveler at risk of developing blood clots since sitting for long periods of time can cause blood to pool in the veins in your legs.

長途飛行使每位旅客都面臨患血栓的風險，因為長時間坐著會導致血液積聚在腿部的靜脈中。

情態副詞

These blood clots can lead to deep vein thrombosis, or DVT, which is a serious and possibly fatal medical condition where a blood clot forms in a deep vein, breaks off, and then ends up lodged in your lungs.

這些血凝塊可能導致深靜脈血栓形成，或稱深靜脈血栓，這是一種嚴重的、可能致命的病症，血凝塊在深靜脈中形成、脫落，最後凝結在肺部。

程度副詞

Some of the factors that make you more likely to form a blood clot during a flight include flight times of over four hours, pregnancy, obesity, varicose veins, a history of smoking, taking birth control pills, or even simply being over the age of 40.

在飛行過程中更容易形成血栓的一些因素包括：飛行時間超過四小時、懷孕、肥胖、靜脈曲張、吸菸史、服用避孕藥，甚至僅僅是年齡超過 40 歲。

In today's video, I'll be running through the easy things that you can do to prevent your risk of a blood clot on your next flight.

在今天的影片中，我將介紹一些簡單的方法，讓你在下次飛行時避免血栓風險。

The most effective way to prevent blood clots as well as lower your risk of DVT is to get up and move around.

預防血栓和降低深靜脈血栓風險的最有效方法就是站起來走動走動。

The longer that you are immobile, the higher your risk of developing a blood clot is going to be.

不能活動的時間越長，患血栓的風險就越高。

Stand up frequently and just walk the aisles or head to the galley area near the washrooms to do some simple stretches.

經常站起來，在走道上走走，或者到洗手間附近的廚房區域做一些簡單的伸展運動。

Standing calf raises or light squat motions can be particularly helpful.

站立抬高小腿或輕度下蹲運動尤其有幫助。

This is going to stimulate your leg muscles and get your blood flowing, which in turn is going to lower the risk of blood pooling and clotting.

這會刺激腿部肌肉，讓血液流動起來，從而降低血液淤積和凝結的風險。

The second tip to prevent blood clots during a long flight is going to be to choose your seat wisely.

在長途飛行中預防血栓的第二個小竅門是明智地選擇座位。

When choosing your seat, aim to sit in an aisle so you have full control over when you stand up and when you sit down.

選擇座位時，請儘量坐靠走道，這樣你就可以完全控制何時站起，何時坐下。

This removes any barrier involved in having to ask a sleeping person next to you to stand up so you yourself can also get up.

這就消除了要求身邊熟睡的人站起來以便自己也能站起來的障礙。

If there are only middle seats available at the time that you go to choose your seat, aim to pick one that is in the middle row in the center of the plane.

如果在你選擇座位時只有中間的座位，請選擇飛機中間一排的座位。

A middle seat in the center row of seats has two exit points, so even if the guy to your right is passed out snoring, you could still ask the woman to your left if she could get up and you could get out through that side.

中間一排的中間座位有兩個出口，所以即使你右邊的人打呼嚕睡著了，你也可以問左邊的女士是否可以起身，你可以從那邊出去。

Stimulating your muscles and moving around should be done every 60 to 90 minutes at a minimum, but getting up every 60 to 90 minutes on an airplane is not always possible, especially if you ended up at a window seat or if there's turbulence and the seatbelt sign is illuminated.

至少應每隔 60 至 90 分鐘刺激肌肉並活動一下，但在飛機上並不總是能每隔 60 至 90 分鐘起身一次，特別是如果你坐在靠窗的座位上，或者遇到亂流而安全帶指示燈又亮著的情況下。

Be prepared for these scenarios by arming yourself with some in-seat exercises to keep your circulation moving.

為應對這些情況，你可以在座位上做一些運動來保持血液循環。

Simply flexing your ankles to point your feet up and down, pulling your knees into your chest one by one, and then doing some light ankle circles can go a long way.

只需屈曲腳踝，使雙腳上下對準，將膝蓋逐一拉到胸前，然後做一些輕微的腳踝繞圈動作，就能起到很好的效果。

And if you know that you are someone that could happily sit through a long flight without getting up at all, consider setting a few alarms on your phone to go off every 90 minutes to remind you to get up or at least to remind you to move around with some of those in-seat exercises.

如果你知道自己是一個可以在漫長的飛行中完全不起身的人，可以考慮在手機上設置一些鬧鐘，每隔 90 分鐘響一次，提醒你起身，或者至少提醒你在座位上做一些運動。

It might seem annoying to have an alarm going off every hour and a half, especially if it's a long flight and you would like to get some sleep, but trust me, it is so worth it and it could even save your life.

每隔一個半小時就響一次鬧鐘可能看起來很煩人，尤其是在長途飛行中，你想好好睡一覺的時候，但相信我，這樣做是值得的，甚至可以救你一命。

Let us know down in the comments if you try to make movement a part of every flight.

如果你在每次飛行中都嘗試讓運動成為一部分，請在評論中告訴我們。

Dry cabin air and high altitude will dehydrate your body faster than when you are on the ground.

乾燥的機艙空氣和高海拔會讓你的身體比在地面上更快脫水。

Hydration is important because it reduces the viscosity of blood, making it thicker, which is going to increase your risk of blood clots.

補充水分非常重要，因為它會降低血液粘度，使其變得更粘稠，從而增加血栓的風險。

Stay hydrated by drinking plenty of water and avoid alcohol and caffeine since these are diuretics and can further dehydrate your body.

多喝水以保持水分，避免飲酒和攝入咖啡因，因為這些都是利尿劑，會使身體進一步脫水。

Also, be prepared by bringing your own water onto the plane.

此外，請準備好自帶的水上飛機。

Service on airplanes can be affected by all kinds of things.

飛機上的服務會受到各種因素的影響。

For example, the flight attendant might be slow to pass out water due to full flights or sometimes even drink service never runs due to turbulence.

例如，由於班機滿員，空乘人員可能會遲遲不遞水，有時甚至由於亂流，飲料服務從未運行過。

I'll always bring an empty water bottle or thermos with me to fill up at the airport water fountain before I board the flight.

我總是會帶上一個空水瓶或保溫瓶，在登機前到機場的飲水機上加滿水。

Remember that you are allowed to bring as much water as you want with you onto the airplane.

請記住，你可以隨身攜帶儘可能多的水上飛機。

It's only TSA airport security that is going to restrict the amount of liquids that you are carrying.

只有 TSA 機場安檢才會限制你攜帶液體的數量。

So, once you get through airport security, you are able to fill up as many water bottles or buy as many water bottles as you want and carry these with you onto the plane.

一旦你通過了機場安檢，就可以隨心所欲地裝滿或購買水瓶，並隨身攜帶上飛機。

Another way you can prepare for your flight and reduce your risk of blood clots is to wear compression socks.

為飛行做準備並降低血栓風險的另一種方法是穿彈力襪。

Compression socks put pressure on your calves to encourage blood circulation.

壓力襪會給小腿施加壓力，促進血液循環。

They come in all shapes and sizes and have the added benefit of keeping your legs warm as the cabin can get quite cold.

它們有各種形狀和大小，還有一個好處是可以為你的雙腿保暖，因為機艙裡可能會很冷。

You can find some very affordable options on Amazon and I'll leave a link to the ones that I have in the description below.

你可以在亞馬遜上找到一些非常實惠的選擇，我會在下面的說明欄中留下我所擁有的產品的連結。

While there's no guaranteed way to prevent blood clots during a flight, following these tips will absolutely reduce your risk.

雖然無法保證在飛行過程中預防血栓，但遵循這些小撇步絕對會降低風險。

I'll also leave a link in the description for some long flight comfort tips that I think you'll love and some additional information from the CDC on preventing blood clots.

我還會在說明欄中留下一個連結，介紹一些長途飛行的舒適小撇步，我想你一定會喜歡的，還有美國疾病預防控制中心提供的一些關於預防血栓的補充資訊。

My name is Megan and I would love to see you subscribe to join us back here for more travel tips and hacks next week.

我叫梅根，我希望你能訂閱我們的節目，下週與我們一起分享更多旅行小撇步和訣竅。