Hectic airports, delayed flights and lost luggage – travelling on a plane can be very stressful. Unfortunately, if you are crossing multiple time zones, you can also expect symptoms of jet lag. From headaches and irritation, to diarrhea and a pounding heart – jet lag hits without warning and it can transform you into a zombie.
Once your body’s natural 24-hour clock has been disrupted there is nothing that can completely beat jet lag. However, there are things you can do, to ease its symptoms and enjoy your holiday. We have asked Michela Vagnini, Nutritionist at Nature’s Plus to give us her top tips on beating jet lag naturally.
Look at the Sun
To rebalance your day and night rhythm try to force yourself to get up just after sunrise. To boost your cortisol production, which is responsible for waking up in the morning, look towards the sun when waking, an open window will do the trick if you can’t get outside. In the evening, look at the sunset until it gets dark. This will stimulate melatonin production in your brain, which is also known as the ‘sleeping hormone’.
Stay away from Starbucks
Several studies have identified dietary components, such as glucose, sodium, ethanol or caffeine as capable of phase-shifting day and night rhythms. Be careful with sugary and junk foods that might have some stimulating additives or flavorings.
Stay away from coffee, colas, teas and other energetic drinks or herbs. Be careful with crisps and salted peanuts – they are very high in salt. Try to reduce your salt intake to 2g a day max (1/2 teaspoon). Make sure you read labels as some snacks may contain MSG, which is a popular flavor enhancer, also known as a brain stimulant.
Having an alcoholic drink might seem like a good idea to help you fall asleep but in fact, it will compromise sleep quality and dehydrate you, making it more difficult to adapt to new time zones.
Turn off your phone
Long-time exposure to blue light from our phones, iPads and TV’s can interfere with a production of melatonin and confuse our tired body, which will take it as a daylight and sign to stay awake.
Go for a walk!
Sunlight stimulates the secretion of serotonin, known as a ‘happy’ hormone that will give you a quick boost of energy. In addition, when our body gets physically tired it induces a deeper better sleep.
Support your adrenal glands
These peanut-size masses of tissue located on top of your kidneys are essential for your stress response and sleeping patterns. When you are jet lagged they are doubling up their workload to keep you awake so they need an extra sup
port. The most important nutrients for adrenal health are vitamins B, which you can find in eggs, organic meat, green leafy vegetables and whole grains (Don’t get tempted with sugary muffins!). Spirulina and algae extract are great super foods for our adrenal glands providing essential minerals and amino acids. To get a complete green foods blend, add a tablespoon of Nature’s Plus Green Lightning (www.nutricentre.com, £1.29 per sachet) to your coconut water and feel the energy!