Breakfast or Wine? Jet Lag Tips
Breakfast or wine? Where am I? Here are a few jet lag tips on helping your stomach keep up with airplane travels and time zone changes.
While your workmate is on the plane drooling at the packaged, refined sugar laden peanuts coming down the aisle, you are saying NO! to jet lag, Having to search the 7-11 at midnight in Beijing for instant noodles or something that looks semi-edible, or just drinking instant hotel coffee for breakfast doesn’t always have to be the only option. If you pack smart, you’ll have no excuse not to eat smart.
Jet lag can draw well past a 24 hour period if you hinder it with dirty eating habits!
The Academy of Nutrition and Dietetics advises: “Sleep deprivation messes up your feelings of hunger and satiety. So you’re more at risk to compensate by overeating,” she says. When you reach a “hangry” state, and your glucose levels are out of whack, you are much more likely to reach for dehydrating caffeine or an unhealthy sugar fix which will only further propel your jet lag and inability to make a smooth transition when your career calls for you to be physically and medically sharp on a moments notice.
Make your pre-flight program as serious as your pre-party program. Hydrate with lots of water 12 hours before your flight.
Don’t eat anything that might be tough on your digestive system! Everyone likes a soul feeding Indian Curry or a massive plate of nachos here and again, but unless you can give your body a hand by moving around after the meal, letting it sit stagnant on an overnight flight is likely to give your body a food hangover and leave it feeling more bloated and sluggish than normal.
Speaking of hangovers, fly like you have one! Eat light, hydrate throughout, and consider natural energy sources instead of hydration sapping caffeine, like fresh juices, coconut water, citrus infused water or herbal teas.
On arrival, be sure to pack snacks in your carry-on and suitcase in case you arrive in the “dead zone”: The times when all stores and restaurants are likely to be closed you are most likely to be finding anything in sight to feed the hunger beast! Instead, look for light, easy-to-pack whole food snacks: nuts, dehydrated fruit, raw bars, nut butters and whole grain crackers. Aim for snacks that are high in protein and filling rather than high in carbohydrates which tell your body to go into sleep mode when you may be waiting for an appropriate hour to crash!
When you arrive at your destination, reprogram your meal clock.
Studies have proven that the times of day you eat and what you eat can help reprogram your circadian rhythm. Sometimes fasting on a neutral, protein-based snack, and waiting for your new time zones next meal to come around is the answer to letting your body know its new schedule.,
Lastly, nutrition is not just about snacks and meals. There is no excuse to not pack a good supplement that will help your body find homoeostasis again.
Look for a good multi-vitamin that has a decent dose of B12, a wide range of other vitamins, and for bonus points, greens!
Also, consider essential oils to get back on track. Both Peppermint and Orange essential oils have been proven to lift your mood, improve mental clarity and tell your brain “wake up!”. Lavender and sandalwood can conversely tell your brain “no really, it IS time to sleep!” Travelling with a mini oil diffuser is a great way to make your room feel like a spa or you can dilute them with a little coconut oil and rub on the bottom of your feet or behind your ears.
And last of all, the best cure all secret for jet lag from world jet setters is Melatonin. Melatonin is a natural dose of a hormone which lets your body know things like when its dark its time to go to sleep. However being jet-lagged can completely throw that out of whack. This will help your body get back into its natural circadian rhythm and help you get deep, restful sleep.
If you plan ahead, pack right, and try to line up meals with your new time zone, there’s no reason jet lag should be your nemesis.
Here of a few snacks that are easy to pack on your next aeroplane ride, and will go a long ways to help prevent the jet lag slump:|
- Kale chips
- Whole grain crackers
- Energy balls/bars
- Raw, Sprouted nuts & seeds
- Cheese sticks
- A small Tupperware of hummus and veggies
- Herbal tea or fresh pressed veggie-based juice in a thermos (helpful if you have a long journey to the airport, although you won’t be able to get through security with it)
- Fresh citrus to add into your water
- Make your own Ziploc granola! Think cocoa nibs, nuts, raisins, pumpkin seeds, goji berries or coconut shreds