In previous post, we discuss on the facts about #jetlag. In this post, let’s further dig into what can we do about it in order to minimize the nasty jet lag symptoms…1. Adjust your circadian rhythm early to match the time zone way before you physically reached there, so that you can sleep better and have more energy during the day.
(a) For travelers, sleep on the plane! For example, 4pm you are in New York, 7am reach Paris, so sleep on plane once in the sky for 7 hours and wake up to a refreshing you when reach Paris. Inform flight attendants about this that you need a good rest without disturb. They will understand.
On top of this strategy, it is recommend that you take natural food before boarding to make you easily fall asleep on plane other than drugs. Natural food that increase your melatonin production level such as pineapples, bananas, oranges, and tomatoes! The researchers found that these foods were able to increase melatonin presence significantly. Pineapples increased the presence of aMT6s over 266% while bananas increased levels by 180%. Oranges were able to increase melatonin by approximately 47%.
Direct melatonin supplementation is also a great choice to have with you whenever you travel. Yet, while supplements are often thought of as the natural alternative to prescription drugs, they are made to mimic those things we find naturally in foods. In other words, they too are a poor substitute for good nutrition and some supplement manufacturers (though not all) are in the business to make money, not with noble intentions of increasing the collective health. Otherwise, relaxation teas like the chamomile tea to help you relax.
(b) As for flight attendants, they may fully utilize this technique after landing when the place you landed is night time or sleeping time for that country time zones. Use this strategy wisely, so that you can quickly adjust your deep sleep cycle back to normal while waiting for the REM sleep to catch up later. Change your routine to local timetables immediately as soon as you arrive at your destination. This will speed up your body clock’s adaption to a new environment. OR you can start the circadian rhythm at your own home before crossing several time zones, to allow you to avoid jet lag by resetting your circadian body clock and also eating rhythm times way before your duty on plane.
In addition, you may also Re-Set Your Sleeping Pattern by standing facing the sun (making sure your eyes are protected and you are sunburn protected) for 10-15 minutes so that you get a healthy dose of sunlight. “This simply resets your night time melatonin and makes sure it’s not activated to make you sleepy during the day,” says Dr. Carolyn Dean, author of The Complete Natural Guide to Women’s Health.
Also, try drinking magnesium citrate powder mixed with hot or cold water. This is an anti-stress mineral and sleep aid that will help you relax and recover and get a good night’s sleep to further help you re-set your sleep-wake pattern. You can take small travel-size sealed packets and pour one into your water bottle and sip throughout the flight.
2. Jet lag already bring stress to our body. Studies have found that people who are physically fit, rest properly, and eat well-balanced diet tend to have fewer and lighter jet lag symptoms than other individuals who have an unhealthy eating lifestyle. Hence, focusing on foods that reduce inflammation in the body while you are on duty, such as healthy saturated fats like grass-fed butter, coconut oil, ghee, omega-3 rich meat like seafoods and grass-fed free range chicken/beef/mutton/venison or other healthy fats like avocados, olive oil, nuts and seeds. As this will help bringing the stress level down in the body and less inflammation means you are helping to fuel your body with the right quality food so that you will recovering well and fast, so that you feel better instead of suffering after landing. Good quality food can also helps bring your body back to young age and hence, you will experience much milder jet lag symptoms and will recover fast like a child.
3. Experts also say that there is a link between environmental levels of oxygen and susceptibility to jet lag. An airplane’s cabin air pressure is much lower than it is at sea level, meaning that the amount of oxygen reaching the brain may be lower when most people are flying. This may make us slightly lethargic, resulting in a higher risk of more severe jet lag symptoms. If the flyer has an underlying medical condition, such as anemia or heart disease, having less oxygen may worsen jet lag symptoms even more. In all these cases jet lag will only occur if the flyer travels across at least two time zones (probably at least 3 time zones). Hence, good quality water is all you need to help solving this problem. How? Good quality water such as structured water able to do their job of carrying oxygen every parts of the body and help recharge your body effectively to your whole body at the cellular level. So, flight attendants, please do make sure you have plenty of structured water to bring on board for your long haul flights!