Minimizing the Effects of Jet Lag

For years, jet lag was thought to be more of a state of mind than an actual syndrome; however, studies now show the condition, which is triggered by travel across time zones, results from an imbalance in the body’s natural biological clock. Flying across time zones can be hard on the body, requiring adjustments in the regulation of heart rate, body temperature, hormone levels and sleep patterns. To make the most out of travel, there are many things that travelers can do to help overcome and minimize the effects of jet lag.

A recent study in The Lancet, for example, noted the number of travelers undertaking long-distance flights is increasing annually, bringing along associated travel fatigue, jet lag and decreased performance (2007;369(9567):1117- 29). Jet lag doesn’t discriminate and can impact anyone, regardless of age, physical condition or number of frequent flyer miles logged, although people over 50 and travelers heading east to west are more susceptible to jet lag.

Jet lag is typically characterized by a number of well-known symptoms, including fatigue, disorientation, irritability, poor concentration, gastrointestinal discomfort, headaches and sleep disturbances, such as insomnia or excessive drowsiness. These symptoms can last from a day to a week or longer, depending on the person and the number of time zones crossed. The speed at which the body readjusts itself to new daylight/darkness hours is individually determined. Thus, while it may take several days for some people to readjust to a new time zone, others seem to experience little disruption to their body’s natural patterns. Generally, individuals require one day to recover for every time zone crossed. Some individuals also get “jet lag” from shift work and time changes in the spring and fall.

When the body’s 24-hour internal biological clock becomes out of balance, jet lag occurs. During normal conditions, the body maintains its circadian rhythm (from the Latin circa dies, meaning “approximately one day”), which is an essential cycle to all living organisms. It is the biological mechanism that synchronizes cell division in our bodies, which in turn triggers the biological functions that each body relies upon to live. Most of the body’s continuous biological changes are hard-wired to occur in accordance with the Earth’s rotation, or more simply, the passage from day to night.

The cornerstone of the circadian clock is the hypothalamus, an area in the brain that links the nervous system to the endocrine system by synthesizing and secreting neurohormones affecting sleep, emotions, body temperature, hunger and thirst. The pineal gland, an endocrine gland located in the brain, helps regulate the body clock through the production and secretion of melatonin. Melatonin is a natural hormone that induces sleep; its levels change over the course of a day’s cycle, with the pineal gland releasing the sleep-promoting hormone at night and ceasing its production during the day.

There is growing evidence indicating that melatonin supplementation may help minimize the effects of jet lag. The goal of melatonin is to help travelers attain sleep during times that they wouldn’t normally be resting. It is generally recommended travelers take a dose to aid sleep while in route to their destination, and then continue to take melatonin for several days after arrival to allow the body time to gradually adjust; how many days varies depending on the number of time zones crossed and degree of symptoms felt.

Over the past three years, there has been a steady increase in the sale of jet lag supplements (Figure 1). In natural supermarkets and conventional food, drug and mass outlets, total jet lag product dollar sales have increased by 25 percent since 2005, with a 16.6-percent increase in the past year alone, according to SPINSscan data. The rise in the sale of melatonin, and other jet lag products, clearly indicates consumers are seeking a solution 

Though jet lag cannot be prevented, there are many measures travelers can take to reduce its effects and ensure they arrive at their destination in the best shape possible. These include limiting alcohol and caffeine consumption, drinking plenty of water, walking and stretching during flight, and being well-rested and stress-free before beginning a trip. Prior to leaving, travelers can also start shifting their sleep/wake cycle to better correspond to the time zone of their destination.

Jet lag can be further impacted by actions taken upon arrival. Travelers should generally avoid the impulse to nap on the day of arrival and instead make every effort to stay up until night time. Spending time outdoors helps the body to adjust, since sunlight helps to reset the biological clock. Exercising soon after arrival, and daily thereafter, will make the body more resilient and help it to adapt to stressors more quickly. Incorporating essential oils, such as lavender and sandalwood, into bathing or nighttime rituals can also help keep the body in balance.

In addition to combating jet lag, some frequent travelers take precautions to boost their immune systems before setting foot on a plane. Dehydration, due to the dry atmosphere found on planes, can cause headaches, dry skin and nasal irritation. This, in turn, may cause travelers to become more susceptible to colds or other infections. There are many “on-the-go” herbal health formulas that are designed to boost the body’s immune system and combat germs. These formulas contain antioxidants, vitamins, minerals and herbs, with ingredients ranging from maitake and Chinese herbs to echinacea, elderberry and zinc. Popular products include Airborne tablets and powders, Zand lozenges, Source Naturals Wellness formulas and New Chapter Host Defense (Figure 2).

Some jet-setters also turn to energy support formulations in order to mask the symptoms of jet lag and aid in a faster recovery from flying. Total combined channel sales of products classified in SPINS’ Energy Support Health Condition increased by 15.5 percent during the most recent 52-week period (Figure 3). Popular energy support formulations feature vitamin B complex, goji berry, green tea, ginseng and bee pollen.

Finding a solution to jet lag remains an individual feat. Although there are many remedies available, what works for one traveler may not work for the next. When traveling across time zones, travelers should always listen to what their bodies say ... and be sure to bring along a good book in case they find themselves awake in the middle of the night. 

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