Use Your Liver To Get A Leg Up On Jet Lag

There are a number of factors that contribute to the amount of jet lag you feel after crossing a few timezones. Fatigue, flight times, and stress all cause your body and mind to be out of sorts when you arrive at your destination. That feeling is in large part due to your internal body clock not being set to the local time. You can however get a head start on jet lag by setting your body clock from the organ that regulates much of it – your liver.

Why The Liver, And Why Just Sleeping Early Won’t Help

Most people try to get some extra rest (or go out all night) the day before their long flight to compensate for jet lag. The problem is that your mind heavily relies on visual cues to set your circadian (daily) internal clock. That means that despite your best efforts, you’ll find it tough to sleep when the sun is coming up, no matter how tired you are. The second most powerful time cue for your brain comes from your liver. It controls your “food clock” which is a big part of helping your brain decide what time it really is.

Shift Your Mealtimes 24 Hours In Advance

In reality, changing your sleeping habits more than an hour or two outside of your normal bed times is more likely to make you tired the day of your flight and throw off your body clock even further.

Instead, begin shifting your mealtimes, 24 hours before your flight, to match the times you normally eat according to the local time at your destination. So, if you normally eat dinner at 5pm, eat dinner at 5pm destination time.

Follow this schedule the day before your flight and continue it on the plane as well.

How Manipulating Your Food Clock Works

Your “food clock” is a powerful indicator for your body and often overrides your brain’s master clock, especially when you’re hungry. When you’re body is running low on food, the liver’s food clock gets priority, keeping you awake and alert. (Likely an evolutionary adaptation forcing us to keep looking for food, despite being fatigued from starvation.)

Make It Easier On Yourself

You might not find the idea of eating in the middle of the night very appealing, but you might be able to get around that by shifting your body clock using peanuts and using your bladder as an alarm clock, which works on long drives as well.

• Sleep deprivation and jet lag both greatly interfere with your decision making so don’t discount the benefits of a good nap if you need one.

The goal isn’t to completely eliminate jet lag (which probably isn’t possible) but to reduce its effects so you can use that day or two after arrival to see the things you want with a clear head.

[photos by: dotbenjamin (spoon in belly), Express Monorail (clock at Disneyland)]

Have You Ever Felt Bouncy After A Flight, Cruise, Or Car Ride? [POLL RESULTS]

Based on your comments and the results of a poll I took last week, many of you have occasionally felt “landsick” – that persistent bouncy feeling several hours or days after a long flight or boat ride. I explained why you feel bouncy and came across Mal de Debarquement syndrome, a condition where the feeling lasts for years after.

In the coming weeks I’ll have an interview with someone who suffers from Mal de Debarquement syndrome to learn more about what it’s like living with that feeling constantly, 3 years after a boat ride. For most of us however, you can reduce the symptoms of landsickness by reducing your flight delay stress, honing that energy positively, or putting (acu)pressure on the inside of the your wrist.

Why Do You Still Feel Bouncy After Long Flights And Cruises?

Many of you who have taken long flights have probably experienced that slight wobbly or bouncy sensation a few hours after landing – as if you were still rocking in the plane during flight. This lagging sensation, broadly called “land sickness” can also occur after a cruise, car ride, or any situation where you’re in motion for an extended period.

Why It Occurs

To find the answer I got in touch with several doctors (many thanks to Got Passport for the references) to find out. The immediate sensation you feel is caused by your brain receiving mixed signals from your eyes and vestibular system in the ear. It’s similar to why many people experience seasickness – your eyes tell your brain the body isn’t moving while the vestibular system in your ear feels the sensation of motion. It’s confusing and can be slightly disorienting, especially as the vestibular system gets conditioned and used to what its feeling.

When you get off the airplane or boat, your inner ear is one autopilot and keeps telling your brain there’s motion, forget what those eyes say! Eventually though for most people the effects subside after a few hours or days at most.

Mal De Debarquement Syndrome

For a rare few however, the bouncy feeling may persist for much longer – months or years. It’s a condition known as Mal de Debarquement syndrome (MDD or MdDS) and very little in known about it except that it primarily effects women between the ages of 40 and 50. Also, those who suffer from it are likely to do so after a long cruise rather than a flight.

• MdDS is likely a genetic condition not caused by injury to the ear or brain and thought to be related somehow to the sex hormones estrogen or progesterone.
• The MdDS Balace Disorder Foundation has coincidentally named June MdDS Awareness Month.

There is no cure or treatment although being in motion, ironically, tends to eliminate the symptoms.

Preventing The Bouncy Feeling

There is little research on land sickness prevention and there isn’t much you can do about it but relax…literally. Stress and fatigue can make you feel even more bouncy and may prolong the sensation so use these 3 ways to reduce flight delay stress or hone stress to improve your travels altogether.

There is also an acupuncture point on the inside of your wrist, about two finger widths up (shown right). Applying firm pressure there with your fingers may combat land or sea sickness.

Have You Ever Experienced Land Sickness?

I tend to have the feeling for several days after a flight which is more of a nuisance than anything – especially in the shower. I’m curious to hear what your experience with land sickness has been. You can let me know using the poll below or leaving a comment (perhaps winning a prize in the process).

In short, the sensation is normal if it only lasts for a few hours or days and is caused by your body’s balance system getting used to constant motion only for it to stop suddenly. Don’t stress in the air or at sea and you should be feeling better in no time.

[photos by: World Of Oddy (girl jumping in bouncy castle), Orin Zebest (woman's ear), jodigreen (star tattoo)]

Burn 50 Calories In 5 Minutes With This Hotel Room Workout

The frantic pace at which many travelers leave their hotels rooms is a source of anxiety and can encourage other unhealthy habits as well as increase your blood pressure. Rather, you can use this nervous energy and channel it for 5 minutes to burn a nice amount of calories without even leaving your hotel room.

It’s a simple workout that most anyone can do in the morning before hopping in the shower. For someone weighing 150 pounds (68 kilos) you’ll burn approximately 50 calories. The more you weigh the more calories (and stress) you’ll burn and get a great start to sightseeing.

Tips On Keeping the Pace Up

Before you get started here are a few things you can do to get yourself going for a full 5 minutes.

• Blast your iPod touch or find a good music channel on the TV. (India’s got loads of them.)
• Have an empty stomach (not even coffee)
• Remember, it’s only 5 minutes!

Minute 1 – Push Ups (9 Calories)

Do as many push ups as you can in 1 minute. As your arms get more tired you can switch from supporting yourself with your feet to you knees. If traditional push ups are too difficult just start on your knees and go as slowly as you need. The important thing is to keep moving for the entire minute and get your heart rate up.

Minute 2 – Jumping Jacks (9 Calories)

As soon as your minute of push ups is done, hop on to your feet and begin a minute of jumping jacks. Don’t stop! Keep moving and make sure your form is proper. That means keeping your back straight and your head up while at the same time keeping control over your extremities. Refrain from flailing your arms and legs about you wildly.

Minute 3 – Sit Ups/Crunches (9 Calories)

Lay down with your legs bent at a 90 degree angle (not under your butt or stretched out in front of you) and slowly lift yourself as far up as you can. You may get the feeling where – POOF! – you want to fall back down and lie flat. If that happens rest for a count to 3 and keep going for as long as you can. It’s only 60 seconds and you’re more than halfway done!

Minute 4 – Kick Your Knees Up (16 Calories)

Standing up straight, kick you knees up to your chest as high and fast as you can without losing your balance. You shouldn’t be stomping your feet so try to stay light on your toes. No matter what pace you maintain or how much you slow down, keep moving the entire time. It sounds easy now but on the 4th minute it can get tough. Find a good pace that works for you.

Minute 5 – Dance Your Heart Out (7 Calories)

Vigorous dancing in front of the TV or with your iPod touch on full blast is an excellent way to have some fun in the morning and burn a good amount of calories. Dancing around as silly as you want to be might also put you in a better mood for the rest of the day since you’ll be hard pressed to get your groove on without a smile. It’s even more entertaining if you’ve got someone to dance with.

Convert Your Energy

This is just one of the countless ways to get your heart rate up before leaving for a business meeting, a day of sightseeing, or before dashing out to the airport. You can add as much variation or duration to these exercises as you see fit to mix things up if they get boring.

Frequent flying puts a great deal of stress on the body and traveling can age you. Anxiety is a good source of energy if you know how to hone your stress to improve your travels and your health.

[photos by: ~ggvic~, practicalowl, apol-photography, bodhithaj, Marshall Astor - Food Pornographer, Chandra Marsono]

4 Things Travelers Can Use Vodka For (Other Than Getting Drunk)

This post is written as part of Lifecruiser and Travel Experta’s drinks around the world series. You can see my first post earlier this summer on How to Drink Raki Like a Turk.

Vodka is a versatile drink that has several good uses for travelers aside from getting you tipsy. Vodka is one of the most widely consumed alcohols in the world and you’re likely to find it many places you travel. It’s probably best to use the cheap stuff for freshening up your stinky feet or as bug repellent and save the good stuff for drinking.

Keep Your Travel Gear Smelling Fresh

While it doesn’t really clean your clothes, filling up a spray bottle with vodka and spritzing the shirt or pants you wore on a long day of sightseeing will eliminate odor. Vodka kills all sorts of bacteria that enjoy warm and moist places to grow (like sweaty socks) and give off stinky gases. The odor of the vodka itself disappears once dry.

Bug Repellent

Vodka can be used one of two ways to get rid of bugs – by squirting it directly on them or by spraying your now not-so-stinky clothes to use as a repellent. You can also try spraying your bed sheets in case you’re in a hotel on the bed bug list.

Reduce Your Toothache

Truthfully if you drink enough vodka you’ll cure most aches but if you just want your tooth to stop hurting gargle some vodka with warm water to relieve the pain. This trick will also work for sore or scratchy throats.

Wash Stinky Feet

Cleaning your feet with vodka can get rid of even the most stubborn odors thanks to vodka’s bacteria killing alcohol. Vodka can also help speed your recovery from blisters by destroying bacteria that prolongs the healing process.

Some Other Uses Vodka Can Have For Travelers

• Relieve poison ivy irritation, pain, and itching. Pour some over the rash and vodka will wash away the offending oils giving you temporary relief.
• Reduce a fever by rubbing a little on your chest while lying down.

There are a number of creative uses for vodka, like cleaning out your ears, you can find with some Google hacking. Travel often enough and you’ll find multiple uses for many things like hand sanitizer to stop bug bites from itching or using peanut butter to make your meals last on the road.

Finally if you’re planning on traveling to a predominantly Muslim country over the next 3 weeks you might not be able to find vodka easily. Here’s what to expect if you’re traveling during Ramadan.

[photos by: Saquan Stimpson/monstershaq200 0, sveeta, P Hansen, assbach, Jeezny]

Common Sense Advice On Handling Most Joint Injuries On Your Own – [Part 2 of 2]

In Part 1 of handling most joint injuries on your own I emphasized the importance of self-administering first aid within the first 48 hours. Taking care of an injury immediately after it occurs the right way, in large part determines how long you’ll be able to travel with ease again.

Once you’ve done that now you can start pampering yourself and making sure that your injury heals all the way.

4. Stretch

Start slowly moving the injured joint in all of its natural directions with controled movements. At the first sign of pain stop your stretch and carefully move your joint back to rest. In the first 48 hours you want to stop blood flow to the injury sight, after this time you want blood to move freely to clean out scar tissue and prevent the joint from getting stiff.

5. Massage

Gently massage the muscles in and around the joint. This helps promote blood flow and release endorphins, a natural pain killer. Besides it feels good and can be shared if you’re traveling with a loved one or family. Remember, don’t do anything that causes pain and listen to your body, which brings me to my next point.

6. Don’t Overdo It!

Listen to your body! If something hurts don’t do it. If you just feel that you are limited by your injury or just can’t do everything you’ve planned, than don’t. I am one to push myself through most anything – I’ve had quite a resume of injuries – but a lingering injury that will hurt for months or years down the road isn’t worth it. You may end up doing more harm and need some serious treatment.

The Goal Is 100%

Aim to get your injury manageable enough to get going again but keep treating yourself until completely healed. Don’t neglect your bum shoulder or ankle just because it isn’t aching anymore. Often ligaments and tendons, which receive poor blood supply, take weeks or months to heal fully. Stop taking care of them (stretching, massage, and listening to your body) and you increase your chances of re-injury or chronic pain down the line.

Take care of yourself and your body will take care of you for many more travels to come!

[photos by: hey mr glen, thomasvanhoff, _Ina_]

Common Sense Advice On Handling Most Joint Injuries On Your Own – [Part 1 of 2]

A severe grade II ankle sprain last week, a couple of years of training in Brazilian Jiu-Jitsu, and lifetime of being physically active wherever I am, has taught me a thing or two about getting hurt. A few broken noses, fractured ribs, and countless sprains, pulls, to name some. Some of these (broken nose, ribs) I discovered years later since I never went to the doctor for any of them.

I’m not reckless, clumsy, or a masochist, but have had to rely on a number of books and my instincts because many times I wasn’t near a reliable doctor or hospital. Traveling can easily put you in a situation where you can’t find, afford, or want the local medical assistance.

None of these tips aren’t going to cure all ailments, replace professional medical advice, or be especially surprising for many of you. These general steps in Part 1, and Part 2 Monday, will help you evaluate your injury and get you healing faster and back to traveling – or at least until you can get to a doctor.

1. Evaluate

The instant you get hurt and recover from the initial pain, take a moment to listen to your body. Don’t shake a hurting joint or immediately pop up from a fall. Check to make sure no bones are protruding (indicating a break) and slowly determine the range of motion you have in the joint. More than pain, range of motion will tell you how bad the injury is. (Sprains and muscle injuries can damage nerves so you won’t feel much soon after getting hurt.)

2. The First 48 Hours

How you handle an injury immediately after suffering it and the ensuing 48 hours will largely determine how fast you’ll  be able to recover. Don’t mess around or try to do too much in order to stick to your 8 minute travel plan or squeeze in one more site as you hobble around.

3. Feed Your Injury R.I.C.E.

R.I.C.E. stands for rest, ice, compress, and elevate. One of your body’s responses to injury and effects of broken blood vessels is swelling. Swelling and inflammation cause the joint to be rigid and take your body work longer to clean out debris and ultimately heal. The faster you can control and reduce  swelling by applying ice the better. Remember, the more you swell, the slower you heal. Wrap you joint with a small travel essential sock if you’ve got nothing else handy and keep it 6 inches above your heart as long as you can.

An additional note that while you’re eating rice, try to avoid alcohol. It will increase swelling and bruising.

Don’t Neglect The First 2 Days

That doesn’t mean you aren’t tough (for those of you with pride issues or simply hate unexpected events throwing off your plans) for taking care of an injury. No one is made of steal and the faster you accept this and begin first aid the quicker you’ll heal and be back to hiking, hitchhiking the outback, or strolling around Stanford.

In Part 2 Monday I’ll go over some basic quick rehab to perform during and after the critical first 48 hours to manage your discomfort and get back to 100% again.

[photos by: zoomar, Pete Lanbert, u m a m i]

Turkish Remedies For Preventing An Upset Stomach

The Turks are very paranoid about upset stomachs and have a number of natural remedies to prevent them. As I child was given old advice on preventing a bad stomach which (apparently) can cause a wide number of ailments, including bad sperm and headaches – or throw your plans off on a vacation.

Only some of these are backed by science, and the others may just be old wives tales but won’t hurt to try especially if you’ve got a sensitive stomach.

Keep Your Feet Warm

Don’t walk on cold surfaces, tile, or bare floors without putting something on your feet to keep them warm. The standard recommendation is slippers although shoes or socks will do, they are sub par. Apparently cold feet can cause an upset stomach (and bad sperm) so make sure to bundle up on flights as well. I couldn’t find any scientific data to back up this claim, but you’ve got my mom’s word for it.

Eat Yogurt

Although the jury is out on cold feet and stomach aches there is a lot of evidence to support the health and tummy benefits of yogurt. Eating yogurt regularly replenishes the beneficial bacteria that lives in your stomach and intestines. A good way to stay regular, avoid traveler’s constipation, and reduce the effects of lactose intolerance.

Don’t Mix Hot and Cold Food Or Drinks

There is some anecdotal evidence to support this advice but many more questions. The old saying goes that it’s hard on the stomach to drink very hot or cold liquids right after each other. Like having some ice cream immediately after a hot bowl of soup. It’s probably a good idea not to eat or drink very cold things too fast since it can cause the “ice cream effect” otherwise known as a headache; but there’s no scientific evidence that shows mixing hot and cold causes stomach aches.

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Hone Stress To Improve Your Travels

Focus the stress that traveling can introduce into your life and turn it into a way to make your travels even better. Stress from being stuck at the airport, baggage fees, or not knowing the local language can not only age you quickly but also kill the fun no matter where you are.

Rather that letting these stresses throw you off (like making some rather confusing spelling mistakes) use the natural energy stress provides to improve your travels – which will reduce your stress at the same time.

Walk It Off

Traveling, ironically, involves a lot of sitting on your butt. Stress raises your blood pressure, leading to headaches that can be relieved with a simple walk down an airplane isle, around the block, or a swim in the hotel pool. To motivate yourself to get up, don’t just wander around aimlessly – set yourself a goal. Perhaps a distance (like the other end of an airport), a number of times up and down the train aisle, or the pub around the corner (my personal favorite).

• Walking is one of 3 fun things to do at the airport if you’ve got some extra time.
• Walking can help reduce your travelers constipation.
• Walking is one of the ways to prevent the development of blood clots in your legs that are caused by sitting for prolonged periods.

Focus Your Ideas

Stress gets our minds going, except that it usually fills it up with junk. Using just a tiny amount of will power you can use this mental burst to thunderstorm some ideas on where to go, some places to add to your itinerary, or just be spontaneous and harmonize with your busy schedule.

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Plan To Avoid Travelers’ Constipation

A little over a week ago I gave you a description of the 5 major culprits that cause travelers’ constipation when you leave home to travel.

Don’t worry if you can’t potty either, 77% of travelers have occasional digestive discomfort – but with good planning you can be like our cat friend in the photo and mark your territory anywhere.

Begin By Planning Ahead

Spend 2-3 days before your trip to get your entire digestive system, from your brain to your butt ready to travel.

• Shift Your Mealtimes a Bit – Try to adjust to the mealtimes of a new time zone, or business trip schedule by eating when you will eating. You can also use peanuts to shift your body clock by a few hours.
• Eat More Fiber - Load up on these foods with the highest fiber per serving. The list includes avocados, raspberries, and brown rice.
• RELAX, RELAX, RELAX! - Your state of mind has a big impact on your digestive system and stress makes it more sensitive. SO RELAX!

While In Transit

• Drink Plenty of Water - Add an extra glass per alcoholic or caffeinated drink.

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