How To Reduce/Avoid Jet Lag

When flying for long hours (even just 3 hours), we can start to experience certain symptoms such as fatigue, nausea, confusion or just feeling zombie-like.

What is it?

This is called jet lag. It’s what happens when the part of your brain called the hypothalamus (centre that controls sleep cycles, appetite and temperature) is conflicted with its “inner time” and your new “outer time”. Further symptoms may include insomnia, GI problems, joint and muscle pain and stiffness, and reduced fitness.

A New Zealand survey from 1994 of international flight attendants found that, despite being used to long air travel, 90% had fatigue over the first 5 days of arrival, 94% had lack of energy/motivation, 93% had broken sleep and 70% had ear, nose or throat issues.

Scientists have estimated that it takes 1 full day to recover for every hour of time difference. Which means that if you took a flight from New Zealand to Singapore, it would take about 4 days before you feel right.

The direction you travel can affect how intense the symptoms are since it’s easier for our bodies to delay our “inner time” than to speed it up. Travelling east is more difficult on the body compared to travelling west.


So how do you manage it?


  1. Plan it out

    -You should expect symptoms to take place after long-haul flights and so you should always plant accordingly. If you have a meeting on Thursday morning, consider arriving 1-2 days in advance instead of getting there Wednesday night and possibly having to struggle through it.

  2. Nutrition

    -There is a fasting protocol that can minimize jet lag symptoms. It’s called the Argonne fasting diet. However, it is a little intense, so below is a modified version that you can try if you’re interested.

    -On the day of travel, eat normal meals leading up to your flight, then fast immediately before and during your flight while hydrating by drinking plenty of water. Eat soon after landing as close to local meal time as possible. Time your fast 14-24 hours before your next planned meal in your new time zone. Then have your normal eating schedule based on local time.

  3.  Exercise

    -Most preferably outdoors since it affects your circadian rhythm and improves mood. Light is the most powerful signal for our internal biological clocks, so it can help reduce jet lag.

    -It’s helpful to train at the same time you’d train at home. So if you normally workout at 9 am at home and you travel to London, try your best to train at 9 am London time and do it outside. This helps your muscles and tissues adapt to the new time zone.

    -If you’re feeling exhausted then a high intensity cardio workout might not be in the cards… but a light bodyweight workout or some stretching is definitely helpful. Do what you can, at your usual time, and again, preferably OUTSIDE.

  4.  Supplements

    a)Melatonin is a hormone in your body that helps control its circadian rhythm, which plays a role in when we sleep and wake up. Melatonin is dependent on the amount of light you’re exposed to. When there’s light, melatonin release is stopped. When it’s dark, melatonin release is stimulated.
    -The time you take it is important. Do NOT take melatonin before leaving for a trip or it will make the jet lag worse. Wait until you land in the new time zone to supplement 1 hour before normal bedtime at your new location. Continue for 3 nights or until you’ve adjusted.

    b)Pycnogenol has been studied for its effect of reducing jet lag symptoms. It reduces cerebral and joint edema or swelling, which leads to less short-term memory problems, fatigue problems, and cardiac issues. It has also shown to decrease deep vein thrombosis and superficial vein thrombosis, which are both common side effects of long flights.
    -Take it for 3 times a day for up to 5 days (max 7 days) after landing.

Our human bodies haven’t fully adapted to travelling long distances by air… and they probably never will. So jet lag remains a part of life if you’re exposing yourself to this kind of travel. Fortunately, with proper planning and preparation, you can reduce its effects and even prevent it from happening!

Your Trusted Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

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Jet Lag Exhaustion | julie corsi | Flickr

Vertigo – Can Chiropractic Care Help?

I’ve had several patients with vertigo recently who didn’t mention their vertigo. However, they told me later that since they’ve been getting adjusted they don’t experience vertigo as much or at all anymore. So I thought it’s a good topic to blog about since most people are unaware that chiropractic care can help.

As much as 35 percent of adults over the age of 40 have experienced a vestibular disorder. And the biggest offender? Vertigo. Vertigo can greatly impact the daily life of those who’ve experienced it or currently are experiencing it. It can make a sufferer sick, tired, and unable to go through their day. How do you deal with it and wow can you get your life back?


What is Vertigo?

Those experiencing vertigo feel a sensation of being off-balance like they’re spinning or being pulled in one direction. It can cause nausea, headache, vomiting, sweating and a ringing in the ears or abnormal eye movement. Some people mention that vertigo simply goes away with time. The others suggest it is a reoccurring problem that reappears with little warning and makes everyday tasks difficult.

A vertigo moment

Why Does it Happen?

A common cause of vertigo is inner ear issues—often due to buildup or infection—which can compromise the body’s ability to find balance. In our experience, patients who suffer from vertigo often have a structural shift in the upper cervical region. The upper neck region affects blood supply, the pituitary gland, scalp, bones of the face, brain, nervous system, and unsurprisingly, the middle and inner ear.

This structural shift can interfere with sensory information to the cerebellum part of the brain, which coordinates voluntary movements like balance, posture, and coordination. It can also cause dizziness, the commonly seen symptom of vertigo. This structural shift could be the result of a number of things, from prior head/neck trauma to minor traumas such as improper posture or poor sleep positioning.


How Can You Get Help?

Our best recommendation is to get a full examination by a chiropractic physician. We offer a complimentary consultation at Revolution Chiropractic, where we can sit down with you and go through your health history and clarify what the issue is and how we could help. We use different Chiropractic adjusting techniques to correct any structural shifts in your entire spine to help restore your entire structure back to normal. These techniques range from gentle low force manual adjustments to VERY low force applications using handheld instruments.

Studies show that specific spinal adjustments can have many positive effects on vertigo symptoms. As a result, they can improve balance, reduction in dizziness, and for some, even complete remission.


Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

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