Jetlag and Nutrition: Foods to Eat and Avoid to Beat Jetlag

Jetlag is a common problem that travelers face when they travel across different time zones. The condition occurs when the body’s internal clock is disrupted, which leads to difficulty sleeping, daytime fatigue, and even digestive problems. One way to combat jetlag is through proper nutrition.

Here are some foods to eat and avoid when trying to beat jetlag:

Foods to Eat:

1. Complex Carbohydrates: Foods like whole grains, sweet potatoes, and quinoa can help regulate blood sugar levels and provide sustained energy throughout the day.

2. Lean Protein: Foods like chicken, fish, and tofu can help repair muscles and promote relaxation.

3. Leafy Greens: Foods like spinach and kale are high in magnesium, which helps calm the nervous system, and promote a good night’s sleep.

4. Fruits: Foods like mangoes, bananas, and pineapple are high in melatonin, a hormone that regulates sleep.

5. Nuts: Foods like almonds and cashews are high in magnesium, which helps reduce stress and promote relaxation.

Foods to Avoid:

1. Caffeine: Foods and drinks like coffee, tea, and soda can disrupt sleep and exacerbate jetlag symptoms.

2. Alcohol: Alcohol can interfere with sleep and lead to dehydration, further exacerbating jetlag symptoms.

3. Sugar: Sugar can disrupt blood sugar levels, leading to energy crashes and increased fatigue.

4. Processed Foods: Pre-packaged and processed foods can contain high levels of sodium and artificial ingredients, which can cause inflammation and discomfort.

5. Heavy Meals: Large, heavy meals can disrupt digestion and lead to discomfort and bloating.

In conclusion, proper nutrition can play a critical role in combating jetlag. By incorporating foods that promote relaxation, sustained energy, and good sleep, and avoiding foods that disrupt sleep and digestion, travelers can help minimize the effects of jetlag and enjoy their travels to the fullest.