Sometimes I have had clients who complain that they missed following their nutrition plan for a week or 2 in between because of Jet Lag and it’s difficult to get back.
Isn’t it displeasing… Firstly Jet Lag, puts a person off the circadian rhythm, reduces oxygen level in the blood, dehydrates the body and many more negative implications along with loss of individual nutritional requirements as well.
Here are the tips from me to get back on track prior, during and after travel!
Stay well hydrated
This is a simple, well-known topic. It’s no hush hush that dehydration ruins ones health. Keep yourselves well hydrated with water, juices, soups, whole fruit with a lot of water content in it, green veggies etc.
Meditation & Breathing exercises
These 2 play a major role. On one hand, while meditation helps in improving the quality of sleep and immune function, breathing exercises / pranayama maintains a balanced oxygen level in blood, as the same tends to drop due to low cabin pressure.
Carb cycling diet with Protein-Carb rich food & Raw / semi liquid food
From a week prior to travel date, it’s advisable to follow a carb cycling diet. Which means, one day have heavy good protein rich meal for breakfast and lunch followed by carb rich meal for dinner and the next day a very light diet with juices, raw fruit, light veggies, soups etc. This maintains the sanity of biological rhythm.
Catch the sun
After reaching the destination, try to stay outdoors as much as possible, even if it means have a nice meal by the beach shack, taking a stroll, outdoor activities etc., as the light will help in bringing your circadian rhythm back to normal and keeps you awake in the mornings.
Adjust to the new time zone, few days before travel
Try to set your watch to the new time zone, which psychologically prepares your brain to adapt.
Walk, move, workout, do not skip your regular workout routine, as it keeps you active and energetic and keeps your circadian rhythm sorted.
Aromatherapy is known for natural healing. Essential oils like Peppermint, Tea-tree will leave you stimulated and energised and Lavender keeps you calm and relaxed.
Take short nap
Power nap, not more than 30 mins, during mid-mornings or afternoon will keep the body and mind energised and help you get used to the new time zone quickly.
Drink your green / herbal tea
Best suggested, as the herbal teas leaves you energised, stimulates the nervous system at the same time keeps you calm and relaxed.
Avoid caffeinated drinks
Cappuccino / Expresso / any caffeinated drinks to be eliminated, as they leave you dehydrated. If you still prefer, then have a cuppa between peak afternoon to early evening.
Follow these easy tips on your next trip. Travel safe and mindfully!
Ryan Fernando is an Award-winning celebrity Sports Nutritionist with 2GUINNESS world record and 2 Olympic medals under his belt. His client list include Olympic wrestler Sushil Kumar, cricketer Shikhar Dhawan & bollywood superstars Aamir Khan & Abhishek Bachchan. He is CEO & Chief Nutritionist at QUA Nutrition Signature Clinics.