Jet lag is a temporary sleep disorder that can affect anyone who travels quickly across several time zones. This condition arises because the body’s internal clock, known as circadian rhythms, becomes misaligned with the new local time zone. Symptoms often include fatigue, difficulty sleeping or staying awake, headaches, concentration issues, and digestive problems like constipation or diarrhea.
How Fasting Resets Your Internal Clocks
The body operates on a roughly 24-hour cycle, the circadian rhythm, which governs processes like sleep, hormone release, and metabolism. This rhythm is primarily coordinated by a master clock in the brain, the suprachiasmatic nucleus (SCN). The SCN is influenced by light exposure, signaling when to be awake and when to sleep.
Beyond the SCN, various organs, such as the liver and gut, possess their own “food clocks” or peripheral clocks. These peripheral clocks are strongly influenced by meal timing. When traveling across time zones, the SCN may adjust to the new light-dark cycle, but peripheral clocks, still on the old meal schedule, can become desynchronized. This internal discord contributes to jet lag symptoms.
Fasting can help “reset” these peripheral clocks. By abstaining from food for an extended duration, the body’s metabolic activity shifts. This fasting period effectively unmoors peripheral clocks from their previous timing cues. When the first meal is consumed in the new time zone, it acts as a powerful signal, allowing these peripheral clocks to synchronize with the local schedule. This re-synchronization aligns the body’s internal processes with the new environment, alleviating jet lag symptoms.
A Step-by-Step Fasting Plan for Jet Lag
Implementing a fasting strategy for jet lag involves aligning your body’s internal clocks with your destination’s time zone. This is achieved by establishing a new eating schedule, which includes a fasting window followed by a strategically timed first meal.
Identify the breakfast time at your destination on the day of arrival. Aim to start your fast approximately 12 to 16 hours before this target breakfast time. During this period, consume only water, black coffee, or plain tea. Avoiding all other food and caloric beverages is important for resetting your body’s metabolic cycles.
Upon arrival, break your fast with a substantial meal as close as possible to the local breakfast time. Prioritize protein-rich foods like eggs, Greek yogurt, or lean meats, as these can help stimulate your body’s active cycle.
Continue to eat subsequent meals according to the local schedule, focusing on high-protein breakfasts and lunches to promote alertness. For dinner, incorporating complex carbohydrates such as pasta, potatoes, or brown rice can aid in stimulating sleep by influencing insulin levels. Maintain adequate hydration by drinking plenty of water, as dehydration can worsen jet lag symptoms.
Who Should and Should Not Try This Method
While a fasting strategy can help many travelers mitigate jet lag, it is not universally suitable. Individuals should consult a healthcare professional before attempting any fasting regimen, especially with existing medical conditions.
Pregnant or breastfeeding individuals should not attempt fasting for jet lag, as their nutritional needs are elevated. Those with diagnosed eating disorders or a history of disordered eating should avoid this method, as it could exacerbate their condition. Individuals with diabetes, particularly those on insulin or other blood sugar-lowering medications, face risks of hypoglycemia (low blood sugar) during prolonged fasting.
Individuals with heart, kidney, or liver conditions should refrain from this fasting protocol without medical supervision. Those taking medications requiring consistent food intake or specific timing should consult their doctor. Children and older adults should not undertake this method.