TRAVEL
1)Look
at the
Sun
To rebalance your
day and night
rhythm try to force
yourself to get up
just after sunrise. To
boost
your cortisol production,
which is
responsible for waking up in the morning, look
towards the sun when waking, an open window will
do the trick if you can’t get outside. In the evening,
look at the sunset until it gets dark. This will
stimulate melatonin production in your brain, which
is also known as the ‘sleeping hormone’. To help
your body relax take Dyno Mins Magnesium by
Nature’s Plus (revital.co.uk, £17.75).
2)Stay away from
COFFEE
Several studies have identified dietary
components, such as glucose, sodium,
ethanol or caffeine as capable of
phase-shifting day and night
rhythms. Be
careful with
sugary and
junk foods
that might
have some
stimulating
additives or
flavorings. Stay away
from coffee, colas, teas and
other energetic drinks or
herbs. Be careful with crisps
and salted peanuts - they are
very high in salt. Try to reduce
your salt intake to 2g a day max (1/2
teaspoon). Make sure you read labels as some
snacks may contain MSG, which is a popular flavor
enhancer, also known as a brain stimulant.
idea to help you fall asleep but in fact, it will
compromise sleep quality and dehydrate you,
making it more difficult to adapt to new time zones.
3)Turn off your
phone
Long-time exposure to blue light from our phones,
tablets and TVs can interfere with a production of
melatonin and confuse our tired body, which will
take it as a daylight and sign to stay awake.
4)Go for a
walk
Sunlight stimulates the
secretion of serotonin,
known as a ‘happy’
hormone that will give
you a quick boost of
energy. In addition, when
our body gets physically
tired it induces a
deeper better sleep.
5)Support
your adrenal
glands
These peanut-size masses of tissue
located on top of your kidneys are
essential for your stress response and
sleeping patterns. When you are jet
lagged they are doubling up their
workload to keep you awake so they need an
extra support. The most important nutrients for
adrenal health are vitamins B, which you can find in
eggs, organic meat, green leafy vegetables and whole
grains (Don’t get tempted with sugary muffins!).
Spirulina and algae extract are great super foods for
our adrenal glands providing essential minerals and
amino acids. To get a complete green foods blend,
add a tablespoon of Nature’s Plus Green Lightning
(revital.co.uk, £26.40) to your coconut water and
feel the energy!
Having an alcoholic drink might seem like a good
THEGAYUK | ISSUE 16 | NOV 2015 77