Jetlag: what does it mean and how to reduce its effect on the body?

By Yraa #abuse, #according, #actions, #activate, #acute, #adapt, #adaptation, #adapting, #adjust, #affected, #age, #ago, #air, #alcohol, #almost, #although, #any, #anyone, #appearance, #appears, #approach, #approaches, #arise, #arises, #attention, #available, #avoid, #background, #become, #becomes, #bed, #biological, #blood, #Body, #bright, #cannot, #capacity, #car, #Care, #cause, #certain, #chronic, #circulation, #classes, #clock, #coffee, #common, #completely, #concentration, #concept, #condition, #consequences, #considered, #constant, #consumption, #Control, #cope, #countries, #crossed, #cycle, #days, #daytime, #decrease, #depend, #diarrhea, #different, #direct, #direction, #discomfort, #disease, #diseases, #disorders, #disturbance, #disturbances, #drink, #drinks, #drowsiness, #easily, #east, #effect, #effects, #either, #energy, #etc, #even, #evening, #example, #excess, #excessive, #exercises, #experiences, #fatigue, #feeling, #few, #fluid, #focusing, #forced, #forward, #fresh, #full, #gastrointestinal, #go, #going, #Good, #group, #hands, #heads, #help, #Helps, #high, #holidays, #hormonal, #hour, #however, #human, #immune, #impact, #impossible, #improve, #increased, #insomnia, #intense, #internal, #international, #itself, #know, #lack, #last, #leads, #less, #level, #Light, #literally, #long, #longer, #looking, #made, #matter, #matters, #may, #mean, #measure, #medications, #menstrual, #method, #methods, #mood, #moreover, #moving, #muscle, #muscles, #namely, #natural, #new, #night, #normal, #nothing, #occur, #occurs, #onset, #open, #options, #part, #pass, #pattern, #people, #performing, #practice, #prescribed, #previously, #problems, #processes, #proven, #provoke, #quite, #reaction, #reasons, #recommended, #Reduce, #region, #regularly, #relieve, #required, #restrictions, #result, #return, #returns, #rhythm, #rhythms, #room, #root, #schedule, #second, #serious, #session, #set, #several, #shifts, #short, #similar, #sleep, #smoothly, #social, #solution, #some, #soon, #specific, #stay, #still, #stop, #stretch, #stretching, #subsequent, #suffer, #symptom, #symptoms, #system, #take, #taken, #takes, #taking, #tension, #term, #therapeutic, #therapy, #those, #today, #tone, #too, #tract, #transfer, #two, #undesirable, #unpleasant, #us, #useful, #wakefulness, #walk, #want, #was, #waste, #Water, #week, #weight, #where, #while, #who, #whole, #why, #will, #Women, #working, #world, #yoga, #zone, #zones

The world is open to those who are look­ing for new expe­ri­ences, do not like pas­sive recre­ation, and want to know more about oth­er coun­tries and con­ti­nents. Dur­ing trav­el and busi­ness trips, an acute prob­lem aris­es for many: jet lag. What is it and how to min­i­mize its unde­sir­able effects on the body?

Jetlag: what does it mean?

The word is bor­rowed, lit­er­al­ly trans­lat­ed from Eng­lish means “jet plane” in the first part of the word and “late­ness” in the sec­ond. This con­di­tion occurs when the bio­log­i­cal rhythms of a per­son do not coin­cide with the onset of the day in the coun­try of arrival, if there is a dif­fer­ent time zone. The nat­ur­al reac­tion of the body can seri­ous­ly over­shad­ow the trip. An unpleas­ant ail­ment with cer­tain symp­toms can­not be com­plete­ly exclud­ed, but it is still pos­si­ble to relieve some ten­sion. When a per­son trav­els by ship, for exam­ple, or in a car, the body is smooth­ly rebuilt, unlike a flight on an air­lin­er. The body does not have time to adapt, hence all the prob­lems that arise.

The symp­toms are dif­fer­ent. This is a headache, sleep dis­tur­bances, a feel­ing of fatigue, lack of appetite. The body is forced to waste ener­gy on adapt­ing to a new sched­ule of life, rou­tine. This leads to a decrease in the immune sta­tus, a mal­func­tion of the hor­mon­al sys­tem may occur, even mus­cle tone becomes weak­er. After a few days, at most after 3 days, the con­di­tion returns to nor­mal, but inter­nal process­es return to nor­mal only after a week. The hor­mon­al back­ground suf­fers the most, and that is why excess weight often appears dur­ing the hol­i­days.

Symptoms of the disease

Symptoms of the disease

The main symp­tom is sleep dis­tur­bance. This is either exces­sive drowsi­ness, or, con­verse­ly, insom­nia. Vio­la­tions of cyclic­i­ty and wake­ful­ness — this is the group to which jet lag was assigned in the Inter­na­tion­al Clas­si­fi­ca­tion of Dis­eases. Although jet­lag, or desyn­chrono­sis (this is the name of the dis­ease that appeared sev­er­al decades ago), as a con­cept appeared a long time ago, they began to men­tion it more often today. The num­ber of trav­el­ers has increased, new oppor­tu­ni­ties have appeared, and the mis­match of rhythms has become an urgent prob­lem for many peo­ple.

How­ev­er, when describ­ing symp­toms, they often miss the men­tion of the root cause of the appear­ance of such a con­di­tion, name­ly, the actions and ther­a­peu­tic approach of the attend­ing physi­cian depend on this. Jet lag is the result of a spe­cif­ic reac­tion of the body to stress, and although jet lag is a com­mon cause of malaise, ill­ness can also occur for oth­er rea­sons. For exam­ple, accord­ing to bio­log­i­cal — when tak­ing med­ica­tions, and social, relat­ed to the work sched­ule or mov­ing the clock hands an hour back or for­ward.

Jet­lag occurs in peo­ple of all age cat­e­gories, no mat­ter what their sta­tus or wealth, so the dis­ease is quite com­mon. It is impor­tant that the term com­bines a pre­vi­ous­ly dis­parate descrip­tion of a sim­i­lar state: after a vaca­tion, dur­ing a ses­sion, after work­ing in shifts.

But the peo­ple who suf­fer the most are those who reg­u­lar­ly trav­el long dis­tances and return soon. Air­line pilots, diplo­mats, exec­u­tives of large cor­po­ra­tions, etc. Young peo­ple are less affect­ed by the effects of the flight on the body, unlike those who have crossed the mile­stone of fifty years. The bio­log­i­cal clock is set to the usu­al time, and when the mode of sleep and wake­ful­ness changes, an imbal­ance of the cir­ca­di­an inter­nal rhythm and solar day occurs in the region where the per­son arrived.

There is exces­sive sleepi­ness dur­ing the day or, on the con­trary, insom­nia on the sec­ond or sub­se­quent night. This con­di­tion can last for about a week, while work­ing capac­i­ty, mood, con­cen­tra­tion of atten­tion decrease. Somat­ic symp­toms are also not­ed: dis­or­ders in the gas­troin­testi­nal tract, diar­rhea, con­sti­pa­tion, prob­lems with the men­stru­al cycle in women.

Most of us tol­er­ate the syn­drome eas­i­ly, and the incon­ve­nience is con­sid­ered minor, since the symp­toms of jet lag pass after a few days. But for the above cat­e­gories of cit­i­zens, the prob­lem can be seri­ous, with relaps­es, and often the dis­ease becomes chron­ic. Con­stant ten­sion, strug­gle with drowsi­ness dur­ing the day, can cause social dis­com­fort, which leads to the con­sump­tion of alco­hol more than the pre­scribed mea­sure, invig­o­rat­ing ener­gy drinks, cof­fee.

How to minimize the impact?

How to minimize the impact?

It mat­ters in which direc­tion the flight is made. When a per­son heads west (across 5 time zones), the time it takes for full syn­chro­niza­tion is 3 days. If the flight was to the east with the same num­ber of time zones, then the adap­ta­tion will last about 5 days. There are sev­er­al meth­ods and approach­es to improve adap­ta­tion. These are phar­ma­cother­a­py, sleep sta­bi­liza­tion, stim­u­la­tion, includ­ing light.

If there is no need to con­trol your­self dur­ing the day, the trip is short, then noth­ing is required. But if there are seri­ous nego­ti­a­tions ahead, busi­ness oblig­a­tions are imposed, then it is rec­om­mend­ed to change the sleep pat­tern, focus­ing on the time zone of the region where you are going to go. Helps to cope with malaise day­time sleep for a short time in the first two days. But do not be too zeal­ous, because if you over­sleep for a long time, your sleep will be dis­turbed at night. Light ther­a­py has proven itself well, although this method is not avail­able to every­one. Bright light can help with adap­ta­tion, any­one can illu­mi­nate the room in the evening or ear­ly morn­ing.

Caf­feinat­ed drinks help to cheer up, but care should be tak­en in this mat­ter as their exces­sive con­sump­tion can pro­voke insom­nia. It is bet­ter to drink cof­fee in the morn­ing.

It is almost impos­si­ble to avoid jet lag, but if, for exam­ple, you stretch the flight for a whole day, stop in dif­fer­ent cities with a trans­fer, then you can reduce the con­se­quences of the flight. After land­ing, it is bet­ter to take a walk in the fresh air, stretch, stay in nat­ur­al light longer. You should not imme­di­ate­ly go to bed, it is bet­ter to ori­ent your­self and adjust to the new time zone. It is use­ful to drink more water, since the lev­el of flu­id has a direct effect on cir­ca­di­an rhythms, and dur­ing the flight there is a high need for flu­id in the body. That is why you should not abuse alco­hol and cof­fee dur­ing the flight.

Yoga class­es and any oth­er non-intense exer­cis­es have a good effect on the human con­di­tion. Stretch­ing is the best solu­tion, since after a long flight it is nec­es­sary to acti­vate blood cir­cu­la­tion in the mus­cles and the body as a whole. More­over, you can also prac­tice dur­ing the flight, albeit with restric­tions in the options for per­form­ing exer­cis­es.

By Yraa

Leave a Reply