Happy Monday 👋 

Every week, I go deep into the roots of health in search of the best ingredients to prepare a delicious and nutritious menu for you!

On today’s menu I’ve got: Jet Lag

Enjoy!

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Starter 🥗 

A Flight Disorder

With an average of over 97000 commercial flights per day, air travel has become commonplace in today’s world.

If you've traveled across multiple time zones by plane and found yourself awake at 3 a.m., wondering if it's time for breakfast or bedtime, you've most certainly experienced it - jet lag.

It can disrupt your sleep, alter your mood, make days feel longer, and transform your dream journey into a painful stay.

But why does it happen, and how can you fix it?

Let’s land on some answers. 🛬 

Main 🥙 

Jet Lag - Why It Happens

Jet lag is caused by a mismatch between our internal biological clock (circadian rhythm) and the external environment.

The circadian rhythm controls sleep and alertness throughout the day.

In addition to sleep, it regulates various biological processes such as mood, hormone secretion, metabolism, and immune function.

Because plane travel is quick, someone who travels across multiple time zones may experience a temporary desynchronization between the new time zone and the internal clock. 🕜️ 

The result is jet lag.

Fortunately, these effects are usually temporary, lasting anywhere from a few days to a few weeks.

People suffering from jet lag may experience:

• Daytime sleepiness

• Impaired thinking

• Insomnia

• Poor sleep quality

• Reduced physical performance

• Digestive problems

• Nausea

• Headaches

• Loss of appetite

👨‍🍳 Tip: Light exposure plays a crucial part in adjusting to the new local time. Using proper light exposure can help us synchronize our circadian cycle with the new time zone. 💡 

Dessert 🍰 

Combat Jet Lag 101

The body can naturally adjust to 1 to 1.5 changes in time zones per day.

However, there are strategies that can help you adjust more quickly.

Here are my tips for adjusting to a new time zone:

• Plan beforehand (know the time at your destination to mentally prepare) 📝 

• Stay up until it is close to bedtime ⏰ 

• Avoid alcoholic beverages 🍸️ 

• Improve your sleep hygiene (earplugs, sleep mask, and white noise) 💤 

• Stay active throughout the day by exercising and moving 🏃 

• Avoid taking naps 🛌 

• Expose yourself to the proper lights (sunrise and sunset) 🌅 

• Eat light to avoid gastrointestinal issues 🥗 

• Manage caffeine to stay awake ☕️ 

• Consider melatonin to help you fall asleep

Bonus tip: Use apps like Timeshifter. It's really helped me adjust to changing time zones. You will thank me later. 😉