Jet Lag

Symptoms

It is quite normal to experience jet lag when traveling through multiple time zones. Lethargy, irritability and dullness with slowed reaction times are typical. All of the body’s cyclical patterns and habits are disturbed, including sleeping and waking times, hunger and hormonal cycles. Turbulence or motion sensitivity can cause nausea and vomiting as well.

Normally, the body’s internal, biological clock regulates sleeping and waking hours, along with innumerable other body functions, including hunger, body temperature, blood hormone levels and peak activity cycles for our organs. One rule of thumb is to plan one recovery day for every time zone crossed, but even though the sleep-wake cycle should be re-established within that time, the other body rhythms require additional time. The severity of the symptoms depends mainly on the number of time zones crossed and hours of travel, along with individual susceptibility.

Causes

Jet lag is a result of our ability to fly large distances in a short time. The body requires one or two days to re-adjust sleep rhythms according to the new time zone. There are several factors which increase jet lag symptoms. Dehydration is common on flights because the humidity in airplanes is so low. Drink plenty of water and avoid alcohol on or before the flight. Alcohol not only promotes dehydration, but tends to reduce the body’s coping mechanisms. It also slows down the internal time clock, as do some medications. Smoking is not recommended either.

Exercising the legs, ankles and feet and walking around the airplane will help to restore circulation and reduce the risk of developing blood clots in the legs. Stress, anxiety, hectic packing and too little sleep in the few days before the flight will cause overtiredness and add to the jet lag.

Nutrition

To minimalize jet lag, prior to the trip slowly shift meal times and sleep times one hour each day so the body’s metabolic rhythm adjusts to the new time gradually. Before and during the flight eat lightly. Easy-to-digest fruits and vegetables and fiber-rich foods promote digestion and bowel movement. Many travelers suffer from constipation when changing time zones. Jet lag is much easier to overcome when there are fewer toxins in the body, so drink plenty of water.

Once at the destination, jet lag will disappear more quickly if the local meal schedule is adopted immediately. Some travelers report that while adjusting to the new time, it is helpful to eat high-protein meals, such as an egg or quark for breakfast, when one wishes to stay alert, and high-carbohydrate meals when one wishes to sleep. Potatoes, wholewheat pasta, lentil soup or buckwheat pancakes with fruit compote are some possibilities.

Nutritional Supplements

Long flights and several time changes can put the body under a great deal of stress. For this reason, the stress vitamins C and B complex are recommended in high doses a few days before, during and after the flight. The B vitamins also help relax the nervous system. Melatonin, a hormone released at night, raises brain serotonin levels and this allows the body to relax and fall asleep naturally. Melatonin regulates sleep wake cycles and is excellent for helping the body fall sleep in different time zone. Reduced L-glutathione is also recommended to help detoxify from the stale air recycled in airplanes.

Daily dosages:

Vitamin C, with bioflavonoids,

1,000 mg up to three times daily

Vitamin B complex, 100 mg

Melatonin, 1-3 mg at bedtime

Reduced L-glutathione, 75 mg every three hours during flight

Herbal Remedies

To help prevent jet lag symptoms and soothe an upset stomach while traveling, herbal remedies offer effective relief.

Take 1 capsule of Siberian ginseng daily for one week before the trip and continue to take it daily throughout the trip to help balance the system. To enhance the effect, take ginseng in conjunction with gotu kola.

Instead of drinking coffee on the plane, ask for a cup of hot water and steep the fresh leaves of lemon balm and peppermint for ten minutes, then sip slowly and relax. Add a few slices of fresh ginger to prevent nausea.

Take a couple of peppermint and fennel teabags to use when you have an upset stomach.

Homeopathy

Homeopathic remedies help restore balance in a natural way. Choose one of the below according to the symptoms. Take 2 tablets in the 6c strength on or under the tongue, repeating three times daily for two or three days if necessary. See also motion sickness.

Arnica is widely used as an aid to reducing jet lag symptoms. In this case, dullness and absentmindedness predominate, and muscles may feel achy and sore from the flight.

Cocculus is the other homeopathic medicine to consider. The symptoms indicating Cocculus are exhaustion, overtiredness and disorientedness or dizziness from lack of sleep, with nausea from motion sickness.

Nux vomica is helpful when the person feels hungover with a headache and a queazy feeling in the stomach. A great deal of stress and irritability before the flight, and the few drinks before or on the flight, make matters worse.

Tissue Salts

See anxiety, constipation, nausea, stress or vomiting for appropriate remedies.

External/Physical Therapies

Get some sun for at least five minutes upon arrival. Remove sunglasses and contact lenses and walk around outdoors in the sunshine for a while.

Press the bony area behind the upper part of the ear to help normalize the body’s equilibrium.

The morning after the flight, take a warm bath with a few drops of essential oils of geranium, lime and grapefruit added to the water. In the evening, add a few drops of essential oils of geranium and camomile to bath water. The body will feel wonderfully relaxed and balanced.

Other Suggestions

Pack a week before the flight to prevent last-minute stress and try to get a good night’s rest before traveling.

When flying overnight, it is a good idea to bring foam earplugs and a dark shade for the eyes to get some sleep on the airplane.

Start wearing an electromagnetic device one week before air travel and during the flight.

If you take medications, start changing habits before the flight. You can do the same with sleep schedules.

Available Brand Name Products

Nutritional Supplements

Hi Potency Multi (Natural Factors)

Super Multi Plus (Natural Factors)

Ultra Multi Plus (Natural Factors)

Melatonin (Scandinavian Naturals)

Herbal Remedies

Salus Valerian Tincture (Flora)

Salus Salusan (Flora)

Schoenenberger St. John’s Wort Cellular Plant Juice (Flora)

St. John’s Wort Oil Extract Capsules (Flora)

Panax Ginseng C.A. Meyer Extract

(Natural Factors)

Ginseng-Power, Siberian (Nature’s Herbs)

St. John’s-Power (Nature’s Herbs)

Homeopathy

Arnica (Nelsons Homeopathy)

Nux Vomica (Nelsons Homeopathy)

Bach Flower Remedies (Bach-Karooch Ltd)

Rescue Remedy / Bach Flower Remedies (Bach-Karooch Ltd)

External Therapies

Basil Oil (Karooch Essential Oils)

Bergamot Oil (Karooch Essential Oils)

Peppermint Oil (Karooch Essential Oils)

Rosemary Oil (Karooch Essential Oils)