HealthyLife Articles

Tag: adjustment

  • Beating Jet Lag

    SELF-CARE CORNER

    Man sleeping on plane.

    Summer travel plans may take you to places across the globe. While this can be exciting, switching to a different time zone can take a toll on the body.

    The body has its own internal clock that tells you when to be awake and when to sleep. This is your circadian rhythm.

    If you travel to a different time zone, the clock gets disrupted:

    You may be awake when it’s nighttime or want to sleep during the day. This can make you exhausted. Jet lag can also cause:

    *  Headaches

    *  Feeling irritable

    *  Trouble concentrating

    *  Loss of appetite

    *  Upset stomach

    *  Diarrhea

    There are some ways to fight jet lag so you can enjoy your trip:

    *  Stay hydrated. Drink plenty of water before, during, and after your arrival.

    *  Avoid alcohol. Some people think a nightcap will help them sleep. But alcohol actually disrupts sleep and makes you more tired.

    *  Use your travel time wisely. If you’ll be on a plane during the “new” night time, try to rest. Use a sleep mask and ear plugs. Avoid staring at TV screens or other devices.

    *  Be careful with caffeine. If you must have caffeine, drink it in the new time zone’s morning hours. Avoid it after lunch.

    *  Get out in the sun. When you get to your destination, go outside if it’s daytime. This will help to tell your body when to be awake.

    *  Skip naps if possible. Napping could make it harder for you to fall asleep at the correct time. If you take a nap at 6 p.m., you could be awake most of the night.

    *  Consider melatonin. Melatonin is a hormone that your body makes to tell you that it’s time for sleep. Taking melatonin at your new bedtime can help you sleep better. It is available over-the-counter, but ask your doctor before trying it.

    Source: National Sleep Foundation

    © American Institute for Preventive Medicine

  • How To Prevent Jet Lag

    Healthy Travel

    Image of man covering his face while at the airport.

    Jet travel makes it possible to reach the far corners of the world in a matter of hours. Yet crossing several time zones disrupts your body’s natural rhythm of eating and sleeping. The result is a combination of fatigue, disorientation, indigestion, headaches, and insomnia, collectively called jet lag. Traveling from east to west is more of a problem than traveling west to east. Traveling north or south, if you don’t change time zones, doesn’t cause jet lag. It may take as long as one day per time zone for your body to adjust to changes.

    Ways to prevent jet lag include the following:

    *  Three nights before you leave, change your bedtime. If you’re traveling east, go to bed 1 hour earlier for each time zone you will cross. For example, if you usually go to bed at 10:30 p.m.; two nights before the trip, go to bed at 9:30 p.m. and the night before you leave, go to bed at 8:30 p.m. If you’re traveling west, go to bed one hour later for each time zone you will cross.

    *  Once you are on the plane, change your watch to match the time it is where you are going. Act according to that time. For example, if it is time to sleep in the country you are going to, try to sleep on the plane. If it is daytime, do activities that keep you awake.

    *  When you travel east on a long flight (over many time zones), try to take an overnight flight or one that arrives at nighttime so you can sleep on the plane or when you arrive.

    *  Ask your doctor about using melatonin, an over-the-counter product that may help “reset” your natural awake/sleep cycle. Ask, too, about taking vitamin B12 and vitamin C supplements certain days before your flight and after you return home.

    *  During the flight, avoid sleeping pills, alcohol, and caffeine. Drink plenty of water or juices to avoid dehydration. The air in the aircraft is very dry.

    *  If you arrive at your destination during the day, plan to spend some time outdoors. Try to expose yourself to as many hours of daylight as the number of time zones you crossed.

    *  Don’t go to bed until evening.

    Page image from A Year of Health Hints book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Moving Away: Tips For Families

    FAMILY LIFE

    Image of couple holding moving boxes.

    Moving is a major change for all members of the family. Whether you’re buying a house across town or heading across the country, a new home can be stressful, fun and confusing at the same time. Kids – and parents – of all ages may need some help during the transition:

    *Plan in advance.Sometimes moves have to happen quickly due to a new job or other situation. But if you can, give your kids plenty of time to tell their friends about the move and to say goodbye. Get addresses, emails and phone numbers so they can keep in touch. Take pictures with friends and at your old home.

    *Talk about it and support each other.Be open with your child, teen or spouse. It’s okay to miss your old home or town. Ask them how they’re feeling. Having good communication can help relieve stress and work through tough feelings.

    *Keep your routine.As much as possible, do the same things you used to do once you’re in your new home. Cook familiar dishes for dinner and keep family activities the same. This can help everyone adjust.

    Essential moving items

    When you’re moving, you may feel like you don’t have anything you need at your new place. Make sure you pack these important items to get by until you’re settled in:

    *  Keys, wallet, purse and cell phone

    *  Chargers for electronics

    *  Medicines

    *  Toiletries, such as soap, shampoo, toothbrushes and deodorant

    *  Toilet paper and tissues

    *  Shower curtain

    *  First aid kit

    *  Sheets and pillows

    *  Plates, cups, utensils  and napkins

    *  Dish soap and hand soap

    *  Easy meals and snacks

    *  Favorite books or toys for kids

    *  A few changes of clothes and laundry detergent

    © American Institute for Preventive Medicine

  • 6 Ways To Help New Parents

    FAMILY LIFE

    Young couple holding newborn.

    New parents need the support to weather all the challenges & changes. Try these practical ways to help the new parents in your life.

    1.  Drop off freezer meals. A fresh meal is greatly appreciated, but having a stash of freezer meals is extra insurance for future tough days.

    2.  Clean the house. Whether you roll up your sleeves yourself or hire a service, a clean, tidy home can be a big load off a new parent’s mind.

    3.  Help with yard work. Rake, mow, prune, mulch, water, and weed so mom and dad can focus on the baby.

    4.  Hold the baby. Sometimes, all new parents need is someone else to snuggle and comfort the baby while they take a nap.

    5.  Give them a night out. Once the baby is old enough, the greatest gift you can give new parents is a chance to get away on their own and reconnect.

    6.  Provide a listening ear. New parents spend all day engaging with their baby. They need time to relax and chat with adults too!

    © American Institute for Preventive Medicine