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Do you cross time zones? Amazing. Starting your vacation with jet lag? Not really amazing. While there are many benefits to traveling and seeing the world, nothing can ruin your trip like the dreaded jet lag. Who wants to have digestive issues while on vacation, struggle to stay awake or sleep, and feel worn out and irritable? Although there will be an adjustment period when you switch time zones, jet lag doesn't have to ruin your trip, so we asked health and nutrition experts for their best advice on how to prevent and manage it. Happy travels!


What is jet lag?

The Mayo Clinic describes it as "a temporary sleep problem that can affect anyone who travels quickly across multiple time zones" and is sometimes referred to as "jet lag disorder."

The signs and symptoms include:

Having trouble concentrating or functioning, waking up too early, experiencing extreme fatigue, and having an irregular appetite
general unwell feelings and mood swings

The severity of the symptoms can vary, but they usually get worse the further you travel. For instance, adjusting to a location that is an hour or two off is different from traveling across continents where the time zone changes by half a day. Thankfully, you don't have to just put up with it. There are a few things you can do to avoid and manage jet lag, regardless of how far away your destination is.


Ways to avoid jet lag

Before takeoff

You may attempt to get your circadian rhythm in shape a few days before to your vacation by altering your bedtimes in an effort to prevent jet lag. Ani Baran, a certified acupuncturist and proprietor of the NJ Acupuncture Center in Jersey City, New Jersey, said that each person has a unique internal circadian clock that instinctively signals when it is time to eat or sleep. Problems might arise when your regular routine is disrupted.

Try going to bed an hour sooner or later than normal the night before your flight, depending on whether the time zone of your destination is ahead of or behind the one you are currently in. Before you go, change your watch to the new time as a mental reminder.

Baran also emphasizes the importance of preparing for your journey with a healthy diet and drink. This makes sure that your body has an enough supply of vitamins and minerals to aid with the time shift.

Acupuncture, according to Baran, may also be used to both prevent and cure the negative effects. According to conventional Chinese medicine, the equilibrium of your qi, or energy, affects how well you sleep. According to Baran, acupuncture may help keep your circadian cycle in control by ensuring that the flow of qi is adjusted before, during, and after flight.

Throughout the flight

Limit your coffee intake and consume plenty of water throughout your flight. A little coffee is OK, but according to Vanessa Rissetto, registered dietitian and co-founder of Culina Health, "you don't need to become jacked on caffeine to stay up." That is a guaranteed recipe for failure. Instead, she emphasized the need of staying hydrated, which helps lessen the bloating that often occurs during travel and prevent constipation—a typical side effect of changing time zones.

Key is also to pay attention to your body. It's typically not a good idea to stay up late on an overnight travel in the hopes of having already acclimated when you arrival. Sleep if you're tired—fighting through excessive exhaustion will just make matters worse.

After the flight

The Mayo Clinic advises that you attempt to start working on the local timetable as soon as you arrive after the trip. If it's daylight where you are going, fight the impulse to take a sleep and instead walk outdoors and enjoy the fresh air. Go to bed at the same time as the natives if you arrived in the evening.

You should also limit your intake of sweets to help with jet lag symptoms. Sugar might interfere with your sleep, especially if you are already sensitive to it, according to Rissetto. You could feel drowsy after a "sugar crash," but as soon as you go to sleep, "your body will attempt to process all the sugar you ate, and that might keep you awake," the expert warned. So limit your intake of sweets when you drink water.

If you are already jet-lagged, Rissetto advised choosing nutrient-dense meals to make sure your body is receiving what it needs. "Consider protein, healthy fats, and soups that are rich with vegetables." In other words, be kind with your body while it adjusts!

Baran also advised massage treatment as a technique to help the body return to its normal rhythm—as if you needed another justification. She explained that massages work by gently yet manually activating acupuncture sites, which may help reset the internal circadian clock. Additionally, massage therapists may target specific body regions to promote blood and lymph flow and ease sore muscles after travel.

And patience is your final recourse if all other options have failed. Although everyone is unique, Rissetto and Baran concur that most individuals will naturally acclimatize in two days or less.