How to adjust jet lag with food ~ Eat carbohydrates and fats in this way

Worrying about not eating well or sleeping well when traveling abroad will ruin your mood, especially when flying to a country with time difference. If you don’t adjust to the time difference first, you may feel drowsy, tired, or even suffer from insomnia after arriving at the destination. There is a saying in Japan that if you arrive at a travel destination with jet lag and want to fall asleep earlier, you can eat more foods rich in carbohydrates; if you want to stay awake, you can eat foods high in protein and fat. Is it true? Let’s hear what the nutritionist says.

Clinical symptoms of jet lag: excessive daytime sleepiness, irritability, and irritability

Why does serious jet lag occur when traveling? What is jet lag? Because the earth rotates, not every country is at the same time, so 9 am in Taiwan will not be 9 am in the UK, it may be 1 am, which is the jet lag. Therefore, when the human body flies across different time zones, the physiological sense of time will still be based on the original departure point. The biological clock or circadian rhythm in the human body that controls going to bed and getting up will be disrupted by the jet lag, causing sleep disorders, and it is then easy to produce "jet lag symptoms."

The clinical symptoms of jet lag include: excessive daytime sleepiness, sleep disorders such as difficulty falling asleep or interrupted sleep, weakened mental thinking ability, irritability, irritability, and decreased gastrointestinal motility resulting in constipation, bloating, and general discomfort due to reversing day and night.

What to eat to adjust to jet lag? Study: To stay awake, eat more foods high in protein and fat

Regarding how to adjust jet lag, there is the following theory: According to a research team from Yamaguchi University in Japan, the hormones and insulin released during meals have the function of adjusting the biological clock. When insulin levels rise, it will slow down the liver's biological clock, which in turn affects the brain clock and helps people fall asleep earlier. Therefore, it is recommended that after arriving at the destination, if you want to fall asleep early, you can consume foods rich in carbohydrates; if you want to stay awake, you can consume foods with high protein and fat content such as bacon and eggs to slow down the release of insulin.

Nutritionist: When you arrive at your destination, you can eat more high-protein foods for breakfast and lunch.

Nutritionist Gao Minmin said that in terms of the help that food provides to the human body after digestion and metabolism, you can eat more high-protein foods, such as fish, meat, eggs, milk, etc., for breakfast and lunch after arriving at your destination. Because protein provides tyrosine, which is metabolized into catecholamines, which can keep people awake. Of course, you can also drink some coffee or tea during the day to stay awake.

Nutritionist: You can eat starchy foods for dinner when you arrive at your destination

For dinner, you can eat starchy foods, such as bread, desserts, etc. Because carbohydrates are a good source of tryptophan, tryptophan can replace the synthesis of serotonin and help you fall asleep.

Taking melatonin for jet lag? No consistent recommendations for dosage

According to clinical evidence, melatonin is the most commonly mentioned hormone that can really help adjust jet lag. Nutritionist Gao Minmin said that melatonin is a hormone secreted by the pineal gland in the brain. It is secreted into the blood and cerebrospinal fluid. When our eyes are stimulated by ambient light, it inhibits the secretion of melatonin. When the external light disappears, melatonin begins to be secreted. Melatonin is closely related to sleep time.

Many studies abroad have suggested that exogenous melatonin can be used to adjust jet lag. As for the dosage, there is no consistent recommendation from current research. Therefore, it is recommended that those who are worried about jet lag consult a doctor first.

【Preparation methods for adjusting jet lag】:

What preparations can be made beforehand to adjust to jet lag? Nutritionist Gao Minmin said that you should maintain a regular schedule and get enough sleep a week before departure: A few days before boarding the plane, in addition to getting enough sleep, you should also avoid staying up late or even drinking excessively.

Also, adjust your sleep schedule in advance:

* Flights heading east: For example, the flight time from Taiwan to Hawaii will be shorter. You can go to bed one hour earlier every day 3 days in advance (go to bed early).

* Westward flight: more time, starting 3 days ago, go to bed 1.5 hours later every day (sleep later).

[How to start adjusting the time difference]:

1. After boarding the plane, immediately adjust your watch to the time of your destination and start adjusting your daily routine based on the local time.

2. Pay special attention to your diet on the plane. Avoid eating too greasy food or eating too much to avoid increasing gastrointestinal discomfort. Drink non-alcoholic and caffeinated beverages (such as boiled water or juice) to prevent dehydration caused by the dry cabin.

3. When sleeping on the plane, you can prepare to fall asleep according to the time at your destination.

4. Walk back and forth in the cabin corridor or do hand and foot stretching exercises at your seat.