Fit to Play™- Jet Lag

What is Jet Lag?

Jet lag is scientifically referred to as disruption in the body's natural (circadian) rhythms or biological clocks. Circadian rhythms run in 24-26 hour cycles and are oscillations in the body's physiological systems (temperature, heart rate, strength, etc.). These rhythms are synchronized by diet, meal timing, sunrise and sunset, rest and activity, as well as social contact.

What causes Jet Lag?

1. Aircraft

Jet lag is caused by a series of events. First, there is the aircraft. The pressure changes associated with flying and the cabin environment of a commercial jetliner are not optimal for the human body. Even worse are newer airplanes, while more efficient, they often recirculate cabin air which is already harboring pollutants that are not healthy for the body. Long flights cause dehydration because the high altitude and low humidity (110%) pulls the moisture out of the passengers, quickly dehydrating the body at a rate of 300 ml (10 ounces) an hour.

2. Time Zones

The body's clock is managed by a small sector of the brain that controls the timing of biological functions like sleeping and eating and sets the peak times for your mind and body. It is designed for a regular cycle of daylight and darkness. This biological cycle becomes out of sync by changing time zones and is completely confused when it experiences daylight and darkness at the "wrong" times in a new time zone. The more time zones somebody crosses, the greater the disruption to the body's clock. It may take the body's clock a week to adjust to travel across five time zones. Experts say that traveling eastward when the day is shortened is more stressful on the body as compared to westward travel when the day is lengthened.

THE POTENTIAL EFFECTS OF JET LAG

What coaches and players can do about Jet Lag

Unfortunately, there is no cure for jet lag, but understanding how the human body functions with jet lag is the first step in helping to cope with it. Although some people adjust better than others, jet lag and dehydration are both serious problems for traveling athletes. Prevention is the key to avoiding the maladies of frequent travel. Precautions taken early on and observed throughout travel will not only decrease the severity of jet lag and dehydration but also will ensure to arrive happy, healthy, and ready to play and train. The following are some tips for athletes and their coaches who cross continents more frequently than many people cross their city.

TIPS TO COMBAT JET LAG AND DEHYDRATION WHILE TRAVELING

Players and coaches should:

• Contact a physician before flying if traveling after a recent injury, surgery, or illness, including coronary artery disease or blood clotting disorder
• Consume a diet high in complex carbohydrates (fruit, vegetables, pastas, breads). This maximizes glycogen (muscle fuel) storage and the water stored with it helps prevent dehydration.
• Avoid fatty food to allow easier and more rapid digestion.
• Consume plenty of cool fluids (bottled water, juices). 2-4 cups before take off and add at least 1 cup per hour of flight.
• Avoid alcohol and/or caffeine beverages (coffee, cola) since they can promote dehydration.
• Avoid crossing legs when sitting for a long time as this may impair return circulation from the lower extremities.
• Wear loose clothes, and flip-flops or sandals when flying. The low air pressure on the commercial jets makes bodies swell up.
• Ensure a better sleep with earplugs, eye shades, and a neck pillow.
• Set their watch to the new destination time and try to eat and sleep accordingly.
• Coat the inside of their nostrils with edible oil or antibacterial cream to help block the spread of airborne germs (flu, TB).
• Try soothing nasal sprays or creams (not decongestants) and use eye drops to eliminate germs in the corners of the eyes, especially if wearing contact lenses.
• Clear cloudy ears by yawning, sucking sweets, chewing gum, or pinching the nose and blowing out.

TIPS FOR EXERCISING ON BOARD

Players and coaches should:

• Exercise as much as possible on board to minimize potential of blood pooling in the lower extremities and causing a deep vein thrombosis (DVT).
• Contract and relax every muscle while seated.
• Do dynamic exercises like foot pumps or leg swings to promote circulation and prevent pooling of the blood. These exercises will reduce the swollen-ankle syndrome and other symptoms of jet lag.
• Stretch regularly but focus on your calves and hamstrings. Hold stretches for 30 seconds and repeat 2-3 times.
• Avoid putting bulky items under your seat so they can fully stretch their legs out.
• Wear thongs or sandals on the plane.
• Take frequent breaks to decrease the stress on joints and muscles of the upper back, neck, and arms if working on a laptop.

POST-FLIGHT WORKOUT (JET LAG PROTOCOL)

Players and coaches should:

• Always do a post-flight workout
• Warm-up and stretch for about 10-15 minutes.
• Continue with a light 15-20 minute run or 20-25 minute cycle.
• Do 5 x 20 meter running sprints or 5 x 30 second cycle sprints or pool run sprints about 4 hours before bed. This releases muscle protein in the blood and helps trigger the sleep mechanism.
• Check if a sauna or whirlpool is available and use it.
• Make sure to drink plenty of fluids to make up for those lost in the sauna.

References

Psychology of Injury Rehabilitation
(Excerpt adapted from Fit to Play^TM-Tennis)

Carl Petersen and Nina Nittinger:
Fit to Play Tennis High Performance Training Tips (2nd Edition), Raquettech, 2006 ISBN # 0-9722759-5-9

http://www.citysportsphysio.com/fittoplay.html