Skip the pretzels 飲食問(wèn)題

　　Many travellers end up eating unhealthy meals when they are on the move, but it’s essential to eat properly. Choosing the right meals at the right time of day can help readjust your natural rhythms quicker. To reset your body’s rhythm, try fasting on the flight until breakfast in the new time zone.

　　很多旅行者會(huì)在旅程中吃一些不健康的食物，但飲食是一項(xiàng)至關(guān)重要的因素。在合適的時(shí)候選擇合適的飲食有助于你更快地調(diào)整自然節(jié)律。想要重置身體節(jié)律，可以嘗試在飛機(jī)上禁食，等到了新的時(shí)區(qū)再吃早餐。

　　Repeated jet lag can also contribute to obesity and other significant health problems, according to a study by immunologists at the Weizmann Institute of Science in Israel. Swart suggests taking probiotics before, during and after a big trip to counteract any disruptions to your gut’s natural bacteria.

　　以色列魏茨曼科學(xué)研究院免疫學(xué)家進(jìn)行的一項(xiàng)研究發(fā)現(xiàn)，重復(fù)遭遇時(shí)差反應(yīng)還會(huì)引發(fā)肥胖和其他健康問(wèn)題。斯瓦特建議提前服用一些益生菌，以便在旅行途中和旅行結(jié)束后抵消腸胃中天然菌群受到的破壞。

　　Routine matters 日常規(guī)律

　　Heavy travel doesn’t just have adverse physical effects; it can also interfere with your mental clarity. In the short term, disruption to a good night’s sleep has been shown to reduce your working IQ by as much as five to eight points the next day, says Swart. And that’s just in the short term.

　　繁重的旅程不僅會(huì)對(duì)身體產(chǎn)生負(fù)面影響，還會(huì)擾亂你的思維。斯瓦特表示，從短期來(lái)看，晚上睡不好可能會(huì)導(dǎo)致你第二天的工作IQ降低5到8分。這還只是短期影響。

　　When it happens repeatedly over time, neurotoxins are allowed to accumulate in the brain, which could lead to degenerative diseases such as Alzheimer’s and Parkinson’s in later life according to Swart. The glymphatic system (responsible for flushing out these toxins) needs seven to nine hours of good quality sleep each night to completely clean the brain, says Swart. “By disrupting our sleep through regular travel, we prevent the glymphatic system from performing this crucial function,” she says.

　　斯瓦特表示，當(dāng)反復(fù)出現(xiàn)這種情況時(shí)，神經(jīng)毒素就會(huì)在大腦中累積，可能在晚年引發(fā)阿爾茲海默病和帕金森病等退行性疾病。斯瓦特表示，負(fù)責(zé)排出這些毒素的類淋巴系統(tǒng)每晚需要7到9個(gè)小時(shí)的良好睡眠才能完全清理大腦。"經(jīng)常旅行會(huì)擾亂睡眠，導(dǎo)致類淋巴系統(tǒng)無(wú)法發(fā)揮這項(xiàng)至關(guān)重要的功能。"她說(shuō)。

　　Get moving 行動(dòng)起來(lái)

　　If you feel sleepy during daylight hours when you first arrive somewhere new, try and do some aerobic exercise. Even if you do not feel tired in the evening, try to sleep anyway. And avoid drinking a coffee when you hit that wall in the afternoon. Caffeine will only make the process much harder when it’s time for bed, says Swart.

　　如果你剛到達(dá)一個(gè)新地方，在白天感到困倦，可以嘗試一些有氧鍛煉。即便你在晚上不覺(jué)得疲倦，也要努力入睡。下午不要喝咖啡。斯瓦特表示，咖啡因只會(huì)導(dǎo)致入睡更加困難。

　　Smartphone use before bed is the ultimate no no. The blue light emitted from it (or from other devices like it) can trick the pineal gland into thinking it’s daytime and therefore block the production of melatonin, which would normally help you sleep.

　　絕對(duì)不要在入睡前使用智能手機(jī)。手機(jī)或其他設(shè)備發(fā)出的藍(lán)光會(huì)讓松果體誤以為是白天，從而阻撓褪黑激素的生成，而褪黑激素通常有助于睡眠。

　　We are all jet lagged 我們都有時(shí)差反應(yīng)

　　But Kriegsfeld adds that heavy travellers are not alone. “We are all pretty much continuously jet lagged in the modern world, not just frequent travellers,” he says. “Except for those working outside, we all get too little sunlight during the day and too much light at night through artificial lighting and light-emitting devices. Likewise, most people change sleeping schedules on the weekend, for example, sleeping in. Together, this leads to relatively chronic jet lag in the modernised world.”

　　他補(bǔ)充道，長(zhǎng)時(shí)間跨時(shí)區(qū)飛行的旅行者并非唯一受到時(shí)差影響的人。"在現(xiàn)代社會(huì)里，每個(gè)人都在持續(xù)遭受時(shí)差反應(yīng)，這不是經(jīng)常旅行的人所獨(dú)有的問(wèn)題。"他說(shuō)，"除了從事戶外勞動(dòng)的人，我們?cè)诎滋旖邮艿娜照斩继�少，晚上通過(guò)人造光源和發(fā)光設(shè)備接受的光照卻太多。類似地，多數(shù)人都會(huì)在周末改變睡眠習(xí)慣，例如睡個(gè)懶覺(jué)。這些因素結(jié)合起來(lái)，導(dǎo)致我們都會(huì)在現(xiàn)代化社會(huì)中出現(xiàn)相對(duì)慢性的時(shí)差反應(yīng)。"