About 90 percent of people admit to having some fear of flying. This despite statistics that indicate flying is twice as safe as taking a train or bus, and 30 times safer than driving on a highway. But the fear of flying is not without any basis as air travel does involve a number of health hazards. Spending hours on a cramped, crowded plane isn't conducive to good health.

Frequent fliers will attest to having experienced a number of situations that were quite unsettling during a flight. However, most of the health hazards involved in air travel can be avoided by taking precautions. And whether you're a frequent flier or a first timer, there are ways to cushion yourself from a long flight.

Air sickness:

Travelers may suffer from motion sickness when the plane encounters turbulence. If you are prone to motion sickness, request a seat near the wing, where the ride is steadier. Take a motion-sickness medication before and during the flight, or try ginger in fresh or pill form.

Colds and other viruses:

While the air filters on planes can prevent bacteria and clumps of viruses from circulating in the cabin, they do nothing about individual cold and flu viruses. If you're seated next to someone who's coughing and sneezing, move to a different seat if you can. Wash your hands often and keep them away from your nose and eyes. Also moisten nasal passages with a saline nasal spray.

Dehydration:

Drink plenty of fluids to counter the effects of dry cabin air. Avoid alcohol and beverages that are both carbonated and caffeinated as these types of drinks can dehydrate you further.

"Economy-class syndrome":

This condition is marked by stiff joints and swollen ankles and feet brought about by changes in air pressure and sitting in a cramped space for long periods. (A blood clot can even form in the lower leg.) To combat this condition, avoid crossing your legs and, when permitted, walk around the cabin and stretch. Wear lace-up shoes to accommodate swelling.

Jet lag:

This condition is characterized by disorientation and restlessness or fatigue during adjustment to a new time zone. It can occur when traveling east or west, but typically it is more pronounced when traveling east. To minimize its effects, adjust your sleeping and eating times closer to those of your destination during the week before you travel. Once you arrive at your destination, avoid exposing yourself to sunlight and in engaging in some mild exercise. Whatever you do, your goal should be to sleep at night when you arrive at your destination.

Nasal congestion:

If you have a cold or allergies, be aware that the change in air pressure can cause acute sinus pain. Take an oral decongestant an hour before your flight lands, and use a decongestant nasal spray a half hour before landing.

Plane food:

Plane foods are often tasteless, high in fat, and low in nutrients. When you make your flight reservation, order special meals such as vegetarian, low-fat, or kosher. Better yet, avoid unsavory plane food altogether by bringing your own snacks on board.

Plugged ears:

Changes in air pressure can make your ears feel plugged. To relieve this discomfort, chew gum or yawn until your ears "pop". To allay babies' ear problems, feed them during the plane's descent.

Stale air:

Planes built since the 1980s are equipped with air systems that supply half fresh, half recycled air into the cabin. For the best air, avoid flying at peak times (when planes are crowded or booked to the last seat). If you feel dizzy or faint, ask a flight attendant if the pilot can increase the amount of fresh air.

It is estimated that 9 out of 10 people have some fear of flying. Many of us fly anyway and do so with only mild anxiety. For others, the fear of flying can lead to panic attacks or may be a symptom of an anxiety disorder. Most cases can be overcome with counseling. A course of medication may also be prescribed.