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Notes
on staying healthy while traveling by speaker, author, and columnist, Joanne
V. Lichten, PhD, RD
Jettison
the Jet Lag
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Our internal body clock is regulated
by circadian rhythms that respond to daily light/dark cycles. When we travel
over time zones, these abrupt changes confuse your body clock and cause
what is referred to as jet lag. Symptoms of jet lag include fatigue, sleep
problems, irritability, queasiness, upset stomach, headache, and grogginess
or difficulty concentrating. Jet lag symptoms appear to be more severe
when flying east or crossing three or more time zones. To prevent jet lag:
- Start out well-rested
- Drink plenty of water. Dehydration worsens jet lag
symptoms, so aim for at least eight ounces of non-caffeinated
fluid each hour during the flight. Go easy on alcohol
and caffeine; besides being dehydrating, it will also
disturb your sleep pattern.
- Set your clock to your destination. As soon as you
arrive at the airport, adjust your eating and sleeping
to the new zone (or as close as possible). Eat breakfast
even when it feels like dinner and force yourself to
stay awake when you want to sleep.
- Sleep on the “red eye.” If you’re flying through
the night, try to get some sleep even if you’re not
yet tired. Use ear plugs, eye mask, and an inflatable
neck pillow. Dress in comfortable clothing and request
a window seat so no one will step over you. To promote
sleepiness, choose an evening meal high in carbohydrates
such as fruits, sugars, and starchy foods such as bread,
pasta, and rice.
- Stay up if it’s daytime at your destination. If it’s
daytime at your destination, force yourself to stay
awake on the plane by reading a mystery novel, playing
a game, or talking to your neighbors. Eat a high protein/low
carbohydrate meal like meat, vegetables, and only small
amounts of carbohydrates like
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- bread, rice, and noodles. Caffeine (coffee tea, and
caffeinated sodas) may also help to keep you awake.
But don’t overdo the caffeine if you’ll need to fall
asleep soon.
- If you’re tired, take a short nap. If you arrive
in their morning (your middle of the night), take a
shower and change into your business clothes. If it’s
difficult to stay awake, take an afternoon nap of no
more than three hours. You’ll feel refreshed but still
ready to go to bed at your new bedtime.
- Take a walk during the day. Spend at least a half
an hour outside in the daylight walking around as soon
as you arrive (or the next morning if you’re arriving
at night). For east to west travelers, take a walk in
the late afternoon. Both the sunlight and the exercise
will help to reset your circadian rhythms.
- Pace yourself. If your schedule permits, save the
important activities for when you have the most energy
– in the morning after flying west and in the evening
after flying east.
- Talk to your doctor about medications. Some travelers
take sleeping pills during the flight to induce sleep.
Unfortunately, medications can cause disorientation
the next morning.
- Be cautious of “natural” remedies. Dietary supplements,
including so-called “natural remedies” for jet lag,
are not regulated by the Food and Drug Administration
(FDA). Therefore, their claims do not have to be backed
by research for proof of effectiveness or long-term
safety. While there are anecdotal reports of effectiveness,
no studies have yet demonstrated that they relieve jet
lag in a measurable way compared to placebo treatment
alone. Light resets the body’s rhythms or biological
clock in a more powerful way – and light offers no side
effects or long term safety issues.
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Contact:
"Dr
Jo" Joanne V. Lichten, PhD, RD
Web
site: www.drjo.com
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Dr
Jo (Joanne Lichten PhD RD) helps busy people stay
healthy, sane, and productive through her books,
articles, and speaking engagements.
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