jet lag

If you're getting ready to cross time zones, new research suggests that fasting may help you deal with jet lag. While it's true that light regulates the circadian rhythm, an internal clock that determines when you sleep, wake, and eat, there may be a second internal clock that takes over when your body thinks food is scarce. It takes 16 hours of fasting to kick this clock into gear, and manipulating this clock by denying yourself food may help to adjust to a new time zone. Scientists experimented with this concept by offering food to mice only during times when they were supposed to be sleeping. Eventually, the mice that adjusted to this new eating schedule remained awake at nighttime in order to eat. Since we are mammals too, scientists think this strategy may work on humans as well.

It may be worth a try if you're traveling across the globe, but personally, I think not eating is a bad idea. Not only will it screw up your metabolism, but it'll make you cranky, dizzy, and give you a headache, which will only worsen your symptoms of jet lag.

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We've all experienced the excitement of travel and the difficulty of jet lag. Jet lag seriously messes with your body clock (circadian rhythm), which is programmed for regular cycles of day and night. Depending on how many time zones you cross, it may take several days to get your internal clock back on schedule. Some symptoms of jet lag include daytime drowsiness, foggy mind, irritability, difficulty concentrating, headaches, trouble sleeping, and swelling in your hands and feet.

Here are some things you can do to deal with jet lag:

1. Reset your watch to the time zone you'll be traveling to, so you can mentally prepare your body for the new time.
2. The air in the plane cabin can be really dry, which will make you feel sleepy, so drink water throughout the flight. Also avoid drinking alcohol and caffeine right before and during your flight since they'll dehydrate you and mess with your sleep schedules more.
3. Walk around and do seated exercises as much as you can to improve your circulation, which will hopefully prevent stiffness and swelling.
4. If you're taking a red-eye, make the cabin as dark as you can so you can try to sleep. Wear eye shades and earplugs to help you tune out the activity around you.
5. When you arrive in the morning, try to stay awake, and go to sleep at that time zone's normal bedtime. It'll be tough, but you'll get a better night of sleep than if you took a little afternoon cat nap.

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Flying can be one of the most stressful parts about the holiday season. Airplanes are hardly conducive to getting around and moving. Use these tips before and during flying to get the most of your flight:

• Book a daytime arrival if possible. Once you arrive, do your best to drag yourself outside and do something active while it's still daylight — this should help you recover from jet lag much more quickly.
• Book an aisle seat and walk the length of the plane every hour to prevent back strain, loosen your muscles, and get blood circulating.
• It's no surprise that cabin air is super dry. To combat dehydration (which contributes to jet lag), drink a 16-oz. water before boarding. Then be sure to stay well hydrated in flight. I try to drink one small water bottle (airplane special size) every 30 minutes.

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Lack of sleep getting you down? It seems like a fair amount of you don't feel like you get enough sleep. That is a bit worrisome since a good night's sleep is a vital ingredient for good health. So if you're plagued by insomnia, you might want to know about melatonin. It is a hormone that helps to control the sleep wake cycle, and it is derived from the amino acid we most commonly associate with sleep, tryptophan. Since darkness triggers the release of melatonin, natural levels of the hormone are highest just before bedtime. While melatonin has been proven only mildly effective as a sleep aid for insomniacs, it may play a stronger role in overcoming jet lag.

Melatonin comes in a synthetic supplement form, however, it can cause a few side effects, which can include: daytime sleepiness, dizziness, headaches and abdominal discomfort. The optimal dose of melatonin has not been determined, and its long term effects have not been tested either. I did find the sleep aid drink Dreamerz, which contains melatonin, tasty and effective.

Fit's Tip: If you are using melatonin to fight jet lag, you should take it on the first day of travel close to the bedtime of your destination. You must take it every 24 hours for several days for it to help alleviate the symptoms of jet lag.

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