Travel Health - jet lag

But as air travel has become faster, the human body has found it increasingly difficult to keep up with the change. Most people who travel long distance complain of jet lag.

Jet lag makes business travelers less productive and more prone to making mistakes, and keeps holidaymakers from enjoying their time off the first and the last few days of their holiday.

What is Jet Lag?
The Earth is divided into 24 time zones and the time changes by one hour for every 150 degrees of travel east or west of the Greenwich meridian.
Jet lag occurs when you travel across several time zones in one day and the internal body clock gets out of step with the time at your destination.

The more time zones you cross in a day, the more likely you are to suffer jet lag, and it's usually worse when you travel from west to east, says the American Academy of Family Physicians (AAFP).

Our bodies are programmed to be active and alert during the day and to sleep at night. Traveling across the earth's time zones disrupts these natural rhythms or the circadian clock. This needs time to adjust. Not all of the body's internal systems adjust at the same rate - the sleep and wake cycle at one rate, while temperature rhythm changes at a different pace. This creates jet lag.

Symptoms
Extreme tiredness, insomnia, stomach upset, aches and pains, disorientation, appetite loss, irritability, headache.

Causes
• Crossing time zones: this means that you will be trying to sleep at times when your internal clock says you should be awake

• Pre-flight condition: it is wise to have a good night sleep prior to departure. If you are stressed or over-tired before the flight, you might end up with a jet lag.

• In-flight environment: the air abroad passenger aircraft is dry; this can cause dry skin, dry throat and nasal membranes. This creates conditions for catching cold, cough, sore throat and flu.

Cabin Pressure: at very high attitude of 30,000' the aircraft is pressurized to 8000'. Unless you are used to this pressure you may suffer from swelling, tiredness and lethargy.
Stale Air: a lack of good air in the cabin, especially in economy class, make you feel tired, irritable and can cause headache.

• Lack of exercise: this is one of the worst aspects of long flying hours. It makes the flight uncomfortable.

• Food & Drinks: According to WHO (World Health Organization), 50 % of international travelers get stomach problems, so it's important to watch what you eat and drink while flying.

Best tricks are to:
Avoid caffeinated drinks, acidic juices and especially alcohol. The impact of alcohol on the body is 2-3 times more potent when you are flying. One glass of wine has the effect of 2-3 glasses on the ground and you can get off the plane with a huge hangover. This adds to the effect of jet lag.

Avoid risky food, like cold meat and fish.

Drink plenty of water.

Who gets jet lag?
Almost everyone on long flight suffers from jet lag. But not all people suffer to the same degree.

How to prevent jet lag?

• Try not to travel by plane if you have a cold, this can cause permanent ear damage as changes in air pressure when an aircraft is ascending or descending may cause discomfort for travelers with a head cold or ear conditions.

• Get enough rest and good nights' sleep before your trip, especially during long flights.

• Consider going to bed earlier than usual for a couple of days prior to your trip, if you are traveling east. Go to bed later than usual for a couple of days if you are traveling west.

• Exercise while on the plane (walking in the cabin, stretching in your chair etc). Walking improves blood circulation and prevents swelling of the feet and legs, which can be dangerous for older travelers.

• Wear eye shades while sleeping in the flight and stay calm.

• Drink plenty of water and other beverages before, during and after the flight to keep you hydrated.

• Avoid alcohol and drinks that contain caffeine.

• Do not smoke, or take unnecessary medication while in flight

• For shorter trips, maintain a schedule of eating and sleeping at your usual time, if possible.

• During business trips, for important events or meetings at your destination, try to arrive early enough to have time to adjust to the time difference.

• After you arrive, get outdoors in natural light as much as possible.

You may get jet lag regardless of what you do, therefore plan your vacation or business schedule so you don't do too many things on the first two days of your flight.