While this post may have been more relevant in December, my recent trip to Hawaii prompted me to share some healthful insights when it comes to travel and beating the old jet lag!
Firstly, I'll start off by discussing healthy travel tips on the first leg of the journey, which usually involves flying.
Health during flight
It's no surprise that flying can be a health challenge for many, especially those with endometriosis. From the calorie-dense, nutritionally poor quality of meals, to sleep deprivation - no wonder we get to the destination feeling sluggish and lethargic. Not to mention flying can really increase inflammation, stirring up endometriosis symptoms or flares.
A few consideration for the flight:
Keep well hydrated! This is super important, as the combination of travel with dry air during flight can draw water out of your body through your skin. I recommend taking an electrolyte supplement for even a few days before your flight and during, then a few days afterward to keep from dehydration. Ultima off iherb is a good one to take, and iherb have plenty of others available too. Just be mindful of the sugar content. Gatorade and Powerade are not good options for sugar-conscious people or those trying to avoid an endo flair.
Take healthy snacks on board and minimise plane food eaten. Airline food has come a long way, however is still drowned in salt, sugar and packaging chemicals. You may bring your own foods on board including walnuts, chia pods, avocado salad, and other foods with anti-inflammatory omega-3's to help quench any inflammation. Just remember to eat them before you land.
Use hydrating body lotions to keep your skin protected from dryness.
Noise cancelling earphones, or ear buds are a must. I've personally found Bose QC25 headphones brilliant for air travel. If you don't have the funds, you could just use earplugs.
Download a sleep meditation app like pzizz, which helps you to get to sleep and stay asleep.
Pack an eye mask, neck cushion and a light jumper in your carry on bag for added comfort.
Flying can cause oedema, particularly within the lower extremities; attributable to altitude and a sedentary seated position. To minimise oedema, compression stockings or even sports leggings can help the return of extracellular fluid back into lymphatic ducts and save you from the not-so-glamorous "cankles" upon arrival.
Move during your flight. Get up and walk around regularly to prevent deep vein thrombosis and get your lymph moving. A few gentle stretches on board may help any pain or discomfort.
Supplement with a quality B vitamin complex before, during and after your flight.
Consider taking anti-inflammatory nutrients including fish oil, curcumin, evening primrose, serrapeptase etc, however always check with your health practitioner to ensure these are safe for you personally.
A saviour for beating jet lag is CoQ10. Due to the excess free-radical production during travel, our mitochondria (powerhouse within each of our cells) can be impacted. CoQ10 assists the functioning of our mitochondria, thereby aiding in energy production.
Regulating your circadian rhythm
Our circadian rhythm is our an internal body clock regulating sleep/wake cycles. It is governed by many different biochemical messengers within the brain; triggered via external stimuli such as light. Travelling effectively disrupts our circadian rhythms, especially flying, since we are hurling our bodies through different time zones in a short period of time. This can contribute to those dreaded feelings of lethargy that jet lag swings at us, or the "I''m awake at 2am" feels, therefore it makes sense to support your body through this process.
Sunlight plays a huge role in regulating our sleep/wake cycle via our hypothalamus within the brain. Upon arrival at your destination, if possible, watch the sun go down and rise in the morning. Repeat for a few days. It's not only romantical, but will send important information to your brain about your sleep/wake cycle. Also try and spend lots of time outdoors in the sunlight. To kick start your sleep cycle, melatonin can be helpful. Start off with 1mg before bed time and work up if needed. Some individuals take 5-10mg, however less is always better, otherwise you may feel groggy the next day. Slow-release versions work well to keep you asleep all night, while the other types help get you to sleep.
Move your body
"Grounding" yourself after a flight can do a world of good to fight jet lag. Go for a walk and explore your new destination as soon as you touch down. Not only will it help keep you awake until evening, however it gets your stagnant lymphatic system moving via all those muscles contracting. Connect yourself with the earth by swimming in the ocean, walking in the sand, having a sauna, or doing any activities that stretch out your body. You will feel so much better for it.
Eat foods your body needs
Try and find a nice vegetable juice, smoothie or broth upon arrival at your destination to support gut function. Unfortunately the change of food / stress of travel can impact our gut flora, therefore eating lightly during the first day of arrival will assist. Also ensure you eat breakfast, lunch and dinner at your new local time zone straight away - as this indirectly helps your circadian rhythm.
Where possible, stay at hotels/venues that are self-contained. That way you'll not only save money on eating out, but you can cook produce purchased from local stores, avoiding the nasties like trans-fats that are found in takeaway food items.
Medical cabinet for optimal immunity
I'm sure most of us have heard a story about someone getting sick while on holidays. The reality is that the average human in the western world leads such busy, hectic lives and have cortisol levels much higher than previously measured 50 years ago. Running on empty, some holidayers find that when they take a break, the cortisol drops, they begin to relax and...BOOM. The flu wipes them out.
I take a nutritional and pharmaceutical "medicine cabinet" wherever I travel, which usually consists of:
Activated Charcoal - Binds to toxins in the gut, alcohol, pathogens, etc.
Saccharomyces Boulardii - Prevents travellers diarrhoea.
High-strength probiotic - Supports a healthy microbiome and immunity during travel.
Vit C, B's, Zinc & Magnesium - Supports immunity
Adrenal support - Some adaptogens are helpful like Ashwaghanda to mitigate travel stress on the adrenals.
Ginger, Chamomile, Turmeric and Green Tea - Supports immunity, lowers inflammation, ginger - anti-nausea.
Broccoli Sprouts - Help neutralise free-radical generation within the body. Everything from airport scanners, to being at altitude, and the stress of crowds can cause oxidative stress levels to rise in the body. Sulforaphane found in broccoli sprouts up-regulate NRF2 pathways and glutathione production (body's master antioxidant) to fight free radical damage. Sulforaphane has also been studied to protect against the ill effects of alcohol (for those that over indulge during the holidays).
Pharmaceutical medications: The usual anti-diarrhea, anti-nausea, anti-motion sickness medication, pain relievers, hand sanitizer, band-aids, and oral rehydration liquids to help recover from vomiting or dehydration. Lastly, mosquito repellent is important in tropical climates.
So there you have it! My jet lag hacks and travel tips for your next vacay.
Hope you enjoyed the read. Do you have any tips to add to the list? Feel free to comment below.
Bec xx
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