A full breakfast and sunbathing on the first day of vacation may be key to avoiding jet lag, a study suggests.
Researchers from Illinois and New Mexico looked at the role of light and food on the circadian rhythm, the body’s internal clock.
They found that eating more food earlier in the day and taking in plenty of natural light throughout the day accelerated the amount of time it takes for the body to recover from changing time zones.
The team also suggested avoiding large midnight snacks.
Researchers from Illinois and New Mexico have tested how limiting disruptions to the circadian rhythm, the body’s internal clock, can reduce jet lag and improve sleep. They found that eating more food earlier in the day accelerated the amount of time it takes the body to recover from changing time zones
Dr. Yitong Huang, author of the study and a postdoctoral researcher at Northwestern University in Illinois, said, “Having a larger meal in the early morning of the new time zone may help overcome jet lag.”
“Constantly shifting meal schedules or eating a meal in the evening is not recommended, as this can lead to misalignment of internal clocks.”
The study, conducted by researchers at Northwestern University and the Santa Fe Institute in New Mexico, developed mathematical models to examine circadian rhythms and jet lag recovery.
One model measured the effect of light on the circadian rhythm, while the other measured the impact of food.
They found that more exposure to light, such as going outside, reduced jet lag. In addition, eating earlier allowed the body to better adhere to the local schedule.
The researchers noted that eating later in the evening can further unbalance the circadian rhythm. This is because eating at night leads to inflammation in the liver, which has been linked to liver diseases such as hepatitis and non-alcoholic fatty liver disease (NAFLD).
Jet lag occurs when the circadian rhythm, the body’s internal clock, differs from the environment. This happens when you travel to different time zones, especially abroad, which can be several hours different from where you are coming from.
Because the body cannot keep up with this rapid shift, it causes various physical and mental effects. According to the Mayo Clinic, these include sleep problems, fatigue during the day, inability to concentrate, constipation, diarrhea, mood swings and a general feeling of being unwell.
Certain foods are packed with nutrients that reduce fatigue by keeping you hydrated. Watermelon, for example, contains about 92 percent water, which is essential for fighting dehydration.
In addition, mixed nuts such as almonds and cashews are filled with magnesium, which helps the body regulate electrolytes, minerals that transport water throughout the body.
The authors plan to conduct additional research into preventing jet lag.
The research was published Tuesday in the journal Chaos.