I was an airline pilot for 11 years. The Singapore Airlines incident shows why you should always wear your seatbelt.

• Captain Emma Henderson MBE was a pilot for Easyjet for over a decade. 
• She told Business Insider passengers should keep their seatbelts on at all times to avoid injury.
• It comes after a Singapore Airlines flight was hit by extreme turbulence, and one passenger died.

This as-told-to essay is based on a conversation with Emma Henderson MBE, a former EasyJet pilot. It has been edited for length and clarity.

I'm a former airline captain. I started flying 30 years ago when I was at University.