The Body Clock Shock

Normally, our bodyclock functions (also called our circadian rhythms) are harmonised. When we fly through time zones, our bodies aren't able to adjust quickly enough and the functions become de-synchronised. This phenomenon is called jet lag.

p>Jet lag affects our body's temperature, heartbeat, blood pressure and physiological patterns. It can also lead to physical symptoms like fatigue, insomnia, disorientation, swollen limbs, ear/nose/eye irritations, headaches, bowel irregularities, lack of concentration and motivation, light-headedness and dehydration. There is some evidence to suggest that jet lag can also make travellers more susceptible to colds, flu and stomach upsets.

What can we do about it?

To overcome the symptoms of jet lag, we need to rapidly re-set our internal clocks by influencing signals sent to the hypothalamus (which controls the bodyclock) and trick it into adapting a new pattern that fits the time zone at our destination. As with remedies for morning sickness, there are dozens of anecdotal cures for jet lag including wearing brown paper grocery bags in your shoes (don't ask!).

Devices known as Zeitgebers (German for 'time giver') can be used to alleviate the symptoms of jet lag. These are agents, such as bright light, melatonin, food, caffeine, exercise, and social or interpersonal stimulation that shift the body's clock setting by influencing the phase of the circadian rhythm.

Some of the best known Zeitgeber techniques are listed below:

Reduce your Jet Lag

Try the anti jet lag diet. This is a little complicated but if you've got time and can devote several days to it before and after a trip, reports of its efficacy are good. It involves fasting and feasting at different times of the day depending on whether you're travelling east or west. Some frequent flyers recommend not to eat anything on a flight so as not to overload the body in an environment which is already unnatural and stressful.

Try homeopathic remedies

They have no side effects and are available in tablet form. Ingredients include vitamin B1 and B2, vitamin C and vitamin E.

Melatonin

This is a controversial and complex treatment. It has been found to be successful in alleviating the effects of jet lag but there are concerns over the long-term side effects. The timing and dosage are crucial and incorrect use can result in the symptoms of jet-lag being exacerbated. In addition, there are concerns that melatonin reacts with the chemicals in the body to form compounds which alter behaviour.

Sleeping Pills

Sleeping pills induce a comatose state and are not recommended by health experts who, because they inhibit natural bodily movement, have linked them to blood clots. Also, sleeping tablets are often variations on the anti-histamine theme and tend to dehydrate significantly in an environment where dehydration is already an issue.

Bright Light Therapy

This is another complicated treatment. Eastward travel requires exposure to bright light early in the day after arrival and westward travel requires exposure to bright light at the end of the day. Where natural light intensity isn't appropriate (in colder climates), light boxes are recommended but these are expensive and heavy. There is also some controversy over which type of light is best: natural, artificial, morning or afternoon.

Self- Hypnosis

There are self-hypnosis tapes available to counter the effects of jet lag.

Adjust Activities

Try adjusting your sleep time as best you can up to three nights prior to departure. Book overnight lights if you're heading east. On the plane, change your watch to the destination time zone and undertake activities like eating and drinking to match the new time zone as closely as possible.

Take Vitamins

Some researchers have found that the plane's atmosphere can cause depletion of certain vitamins in the body and have suggested this might be a contributory factor to jet lag. Taking vitamin B12 for two weeks before and one week after the flight has been suggested, together with time-released vitamin C one day before departure until the day after return. Potassium deficiency may also be an issue so counteract this by drinking orange juice or eating a banana.

Water

Some argue that dehydration is the main culprit of jet lag and that you can't get enough of water before, during and after your flight. You're not limited to drinking it either: you can spray yourself with it, bathe in it, splash yourself with it etc.

Try Horary Points Method

This method is based on Chinese acupuncture and the flow of energy through meridians. It involves stimulating certain points of the body when the relevant meridian is at its peak, from the time of departure until 6 hours after arrival at the destination. By stimulating specific Horary Points on the body, energy transfer from one meridian to another occurs, thus helping the biological clock to update itself mid-flight. In addition to the above, always follow the following common sense rules to help minimise the impact of jet lag on your body.

Pre-empt jet lag before you leave by ensuring you're not stressed or hung over. Get plenty of exercise prior to departure and avoid sick people! Get a good night's sleep the before you fly.

Drink plenty of fluids since the dry air in the aircraft causes dehyrdration. Water is always the best option and alcohol should be avoided as its intoxicating effect are heightened when flying.

Don't eat excessively.

Cut down on caffeine before and during the flight.

Take sleeping aids like blindfolds, ear plugs and neck rests.

Always wear loose clothing and take some comfortable socks, perhaps even a pair of slippers, so that you can remove your shoes on board.

Exercise as much as you can in the air. Get off the plane if possible at refuelling stops and use any f acilities available to you, like showers, where you have extended long-haul stopovers but have to remain at the airport.

Change your bedtime 3 nights before leaving: if you're travelling east, go to bed one hour earlier for each time zone and if you're going west, go to bed one hour later for each time zone.

Avoid sleeping pills.

When you arrive, spend as much time outdoors in daylight as possible. Aim for a minimum of one hour for each time zone crossed. Try to stay awake during the day and sleep in the evening. Don't take naps. Set your watch to your destination time as soon as you board the plane and adjust your activities during the flight to the new time.

Avoid over exertion and eat a balanced diet once at the destination.