JET LAG
FOODS THAT HEAL
FOODS TO LIMIT
WHO’S AFFECTED
Jet lag occurs when your body’s internal clock becomes disrupted after you cross time zones
It causes fatigue, insomnia, “brain fog,” and even constipation or diarrhea in some people
By adjusting your diet ahead of time through a series of feasting and fasting, you can trick your body to be on the right time
Nutrition Connection
Lose the boozeEschew alcoholic drinks the day before your flight, during the flight, and the day after the flight
Alcohol can dehydrate you and also disrupts your sleeping schedule
Ditch the caffeine
As with alcohol, caffeine dehydrates you and disrupts sleep, plus it can put nervous fliers even more on edge
Don’t drink caffeinated beverages the day before, during the flight, or just after your flight
Eat your water
In addition to drinking lots of water, bring watery fruits and vegetables, such as cucumbers, celery, watermelon, grapes, and papaya, as snacks
Alternate fasting and feasting
The late Charles F
Ehret, PhD, who was a senior scientist and circadian rhythm expert at the Argonne National Laboratory in Lemont, Illinois, developed a 4-day anti–jet lag diet that featured alternating days of feasting and fasting
That diet was tested in 2002 on 186 National Guard personnel who were deployed nine time zones away
Of the volunteers, 134 used the diet and 52 did not
The dieters had significantly less jet lag than the nondieters
Beyond the Diet
Ease the symptoms of jet lag with these guidelines: Prepare in advanceIf your trip will last longer than a few days, start to adjust your body clock to the new time zone before you leave
QUICK TIP:
Try melatonin A 2005 MIT study suggests that taking a dose of 0.3 mg to 5 mg can ease jet lag for people crossing five or more time zonesHarness the sun
Sunlight helps you reset your body clock when you’ve reached your destination
Take an air stroll
Make sure to walk around the plane every hour or so and jiggle your legs frequently
Stretch your body as often as you can
Importance of well balance diet
