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We all have an internal timing system, a body clock, that regulates ...various body
functions in a 24-hour cycle like our sleep/ wake cycle, digestion etc. It is known as
circadian rhythm. Traveling across time zones can cause a disruption in our circadian clock andaffect our health. Read on as I explain how to overcome this and steps to acclimatise to frequent air travel.
1) Sleep scheduling
- Adjust the sleep schedule in advance according to the new destination in order to prep yourself. This is called sleep scheduling and helps to prevent and reduce the effects of jetlag.
2) Tips for the flight.
- Hydration
Studies have suggested that a 3hour flight can shed upto 1.5 litres of water from the body. Flights are dehydrating by nature.
Drink lots of water while on a flight. Avoid alcohol on flight as it’s a known diuretic and will dehydrate the body further.
- Movement
Longer than 6 hour flight time, can lead to accumulation of fluids in legs, approx. 250 ml each leg. Therefore, move around on board whenever possible.
Yoga stretches can help a lot to remove body stiffness and improve circulation that gets disturbed due to long sitting. These stretches can be done while you are seated on the seat and are quite easy to do.
3) Picking the airline/timing
- Keeping sleep and wake up timing consistent goes a long way in preventing circadian desynchrony.
- Hence, picking a flight timing that allows us to maintain the regularity of sleep and meal timings is beneficial.
4) The importance of mindfulness
If there’s a feeling of fatigue due to jet lag, then mindfulness and meditation can get us back to being alert and focused.
5) A list of dos and don'ts after a long flight.
- Sunlight has a major influence on our circadian clock. If one has travelled across time zones, then spending the day in the sun will help the body adjust to the new daylight schedule
- Exercise allows people to adjust more quickly to the change in the sleep/ wake cycle. A couple of suryanamaskars can be done anytime, with no equipment required and minimum investment of time.
- Gradually adjusting mealtimes to the new time schedule will help relieve jet lag symptoms
- Avoid alcohol and caffeine in the evening and close to bedtime as it adversely affects the sleep quality
#Yuktahaar #Nutrition #Fitness #Yoga #Wellness #YogaExpert #Airtravel #traveltips #inflighttips Mehr anzeigen
Green garlic announces the arrival of Spring. It is picked before th...e garlic bulb is fully mature, and resembles a spring onion. They say the best things in life are limited, and the same goes for these delicious stalks which are only available for a very short window during Spring. So make sure to pick up a bunch when you spot them and enjoy the mild, slightly sweet baby garlic stalks.
Green garlic contains all the amazing health benefits found in the regular garlic and more. It is a great immunity booster and contains allicin, the sulfur compound, also responsible for its pungent smell and taste, which is a natural antibiotic. It is very beneficial for those dealing with anemia or low iron levels. The polysulfides in garlic helps protect against heart disease. It is also rich in manganese, hence assisting in maintaining optimum cholesterol levels.
It can be simply slice it thinly, just like a spring onion and use both the white bulb and the tender portion of the green stalk. Use it creatively in rotis, thali peeth , chutneys, curries & sabzis. They also make for great toppings on your soups and toasts.
#Yuktahaar #Nutrition #Fitness #Yoga #Wellness #YogaExpert #spring #greengarlic Mehr anzeigen












