HEALTH & WELLBEING

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Nobody enjoys feelings of jet lag:disoriented, nauseated, tired and unableto concentrate or sleep. But with a fewsimple steps, you can rapidly speed upyour jet lag recovery and enjoy asmoother transition.

Jet lag originates in the area of our brainthat regulates sleep, circadian rhythmsand our biological clock and respondsslowly to changes in external time andlight levels. This conflict between “innertime” and “outer time” is jet lag.Scientists estimate that for every hourof time difference, it takes one full dayto recover. So, if you travel from Londonto New York you can expect five daysuntil you feel like yourself again. Luckily,making a few simple adjustments before,during and after you travel can help yourecover significantly faster.

Before you fly Step 1. Three days before: Graduallyadvance your sleep schedule andexpose yourself to light.

Try adjusting your wake and sleep cycleas close as possible to your destination’stime zone: wake up and go to bed onehour progressively earlier or later eachday for three days. If travelling east, wakeup an hour earlier each day for threedays; if travelling west, do the reverse.Expose yourself to light as soon aspossible upon waking. This can improveyour recovery by 50%.

Step 2. Two days before: Considersupplementing with 50 mg ofpycnogenol, three times per day.Taking 50 mg of pycnogenol, a plantderived supplement believed to controlsymptoms of jet-lag, three times per dayfor 7 days, starting two days prior totravel, may improve jet lag recovery bymore than 20 hours.

Step 3. Day of: Consider fasting, usethe Modified Argonne Protocol.Good news: appropriate fasting canradically reduce jet lag symptoms. Onthe day of travel, have your last mealbefore flying 14-24 hours before yournext planned meal after landing.

During flight Step 1. Continue to fast and stay wellhydrated.Consume mostly water during flight.Avoid alcohol and caffeine as alcoholcan dehydrate, and caffeine may affectyour circadian rhythms.

Step 2. Get up and move about thecabin once every hour.This will promote blood flow and inhibit swelling.

Upon landing Step 1. Expose yourself to sunlight andsocial interaction. Consider a nap if needed, but limit it to30 or 40 minutes. Only go to bed at

your normal bed hour at your newlocation.

Step 2. Eat as close to local mealtimeas possible.

Then initiate a normal meal schedulebased on local time.

Step 3. Consider taking 0.5 (or up to5mg) of melatonin

Melatonin, in a supplement form, candouble the speed of your circadianadjustment. Take for three nights or untiladjusted, one hour before normalbedtime in your new location.

Step 4. Continue taking 50 mg ofpycnogenol

Consider taking this three times per dayfor up to five days after landing for atotal of seven days depending on howyou feel.

Step 5: Expose yourself to light asquickly as possible upon waking eachmorning in your new location.

Remember, light is the most powerfulregulator of our internal biologicalclocks.

Step 6: Try to exercise outdoors atyour usual workout time.

Exercise at the same time you’dexercise at home. If you normally trainat 8.00 in London and you are travellingto Beijing, try to train at 8.00 Beijingtime, and preferably outside.

Coping with jet lag: strategies to reduce andeven avoid it

Brian St. Pierre, MS, RD, CSCS, is the Director of Performance Nutrition at Precision Nutrition. Find out more at www.precisionnutrition.com

Please note the above should not be construed as formal medical advice, they are merely suggestions.