Flying while pregnant is considered safe (unless there are pregnancy complications), yet it can be uncomfortable, especially in the first trimester, which is when many people experience morning sickness. Increasing your comfort during the flight starts long before you board the plane, but what you pack in your carry-on bag can make your time in the air much more bearable.

As a journalist who takes more than 100 flights a year, I continued flying frequently during my pregnancy. With the right prep, you, too, can jet set around the world … within reason. After 28 weeks of gestation, airlines may require a doctor’s note to confirm a pregnant person has been cleared to fly, and after 36 weeks (or 32 for pregnancies with multiples), it is not advised to fly. 

Increasing physical comfort 

​The one thing my doctor told me was non-negotiable was to wear compression socks while flying to avoid blood clots, improve circulation and reduce leg swelling. Doctors also recommend frequent movement during the flight: ankle rotations, standing every hour and walking the aisles. Choosing the aisle seat is ideal. 

In addition, I swear by a foot swing to reduce swelling. If you don’t already own one, a sturdy scarf works just fine. Open the tray table, tie the scarf into a tight loop, lock the tray table in place, and — voilà! — you’ve made a DIY foot swing.

If you get chilly easily on flights, make sure you bring a backup scarf to wrap around your shoulders. Or if you overheat, a small, portable electric fan will be your new best friend.

Navigating fatigue

If the thought of even going to the airport makes you feel exhausted, you are not alone. Exhaustion can hit hard, especially during the first trimester, so to help you navigate a large airport, consider requesting wheelchair assistance, which you can reserve through the airline.

To ensure you can fall asleep more easily once you’re on board, pack your favorite neck support travel pillow. I also wore noise-canceling headphones to block out the plane’s white noise and the chatter of fellow passengers.

Managing nausea

My sense of smell was extremely high while pregnant, so I stashed an herbal inhaler in my fanny pack for easy access to sniff during any unpleasant, stinky moments. Alternatively, you can also bring your favorite essential oils.​

Morning sickness can also make flying challenging. Packing anti-nausea and heartburn medication can help, and some travelers find relief by smelling a cotton ball lightly dipped in alcohol and stored in a small zip-top bag. Frequent snacking may also help keep nausea at bay.

 In addition, some pregnant people find that frequently snacking can help curb morning sickness. I’m gluten-free and vegan due to allergies, so I can’t rely on airline snacks; I bring my own, including rice crackers, fruits and nuts. I also suggest bringing plenty of ginger chews to help fight nausea and electrolyte packets to add to your water to keep you satiated and hydrated.

Since the immune system can be weaker during pregnancy, I wore an N95 mask to do my best to keep myself healthy while flying. I brought cleaning wipes with alcohol to clean my space and hand sanitizer that I used as needed.  

Keeping these essentials in my carry-on gave me peace of mind and made flying during pregnancy far more manageable.

​ Lola Méndez is a Uruguayan-American journalist with more than a decade of experience in print and digital media, covering travel, sustainability, culture and wellness for major publications, including the L.A. Times, CNN and National Geographic.

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