Q: Do you have any tips for preventing jet lag? I am going to Europe soon and I know I willbe tired and unable to sleep for two or three days and nights.
A: Dr. Farrol Kahn, director of the Aviation Health Institute in Britain, says that long-haul travel disrupts the body’s circadian rhythm but adds that an important additional factor is the lower level of oxygen inside the plane cabin.
“There is 20-25 percent less oxygen in the cabin when you fly and that’s really the cause of jet lag,” he said. Kahn also believes that half of prominent jet lag is psychological: “If you think you are going to suffer badly, then you will.”
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Try not to worry, and be well rested before you set off. Exposing yourself to as much sunshine as you can after your arrival helps reset the body clock. Stay as active as possible and try not to nap as soon as you get there. This just delays the adjustment process.
Kahn suggests changing your watch to the destination time as soon as you board and eat little during the journey. Others suggest changing your eating and sleeping habits for a day or two ahead of time to be closer to those you will experience in the destination country.
On the other hand, if you are on a regular medication schedule, it might be advisable not to change your eating or sleeping schedules at allunless you plan to stay in the other country formore than a couple of weeks. Keep taking the medications or injections at the same time in relation to meals.
Travel to Europe from Western Canada is one of the worst case scenarios for jet lag because an eight to 10 hour difference is often compounded by evening departure times.
Travellers in the United States sometimes use the drug melatonin because they believe it helps to synchronize the body, but research shows limited effectiveness. Some people believe in taking sleeping pills for two or three nights after arrival. You should discuss this option with your family doctor.
Equipping a first aid kit
Q: What should be included in a first aid or medication kit for travelling?
A: This depends on your destination. Travellers will need to take different measures if they are going to a hot tropical country, as opposed to another part of Canada or a cooler place like England or Norway. You will need to take into consideration the most common conditions. These vary from mild viral infections such as colds and allergies to constipation, diarrhea, nausea and headaches. Minor injuries such as a mild ankle sprain, bites, cuts, blisters and scratches can also be dealt with. Sunburn should be prevented with sunblock.
For allergies and bites, take an antihistamine, preferably the non-drowsy type. Kaopectate is useful for diarrhea but you may wish to ask your doctor to prescribe an antibiotic. A single 500 milligram dose of ciprofloxacin can work on traveller’s diarrhea.
A small bottle of ibuprofen or acetaminophen (Tylenol) is needed for headaches and other types of pain. Also take an antacid if you have a “delicate” stomach that may not be used to foreign foods. Equipment such as bandages, Band-Aids, a thermometer, scissors and some disinfectant or antiseptic wipes should also be included in the kit.
Some people even take surgical equipment such as disposable needles, syringes and a scalpel if travelling to a third world country where such objects are often used more than once and may not be properly sterilized.
Did I forget anything? Write and let me know if you have other suggestions.
Clare Rowson is a medical doctor with a practice near Belleville, Ont. Her columns are intended for general information only. Individuals are encouraged to also seek the advice of their own doctor regarding medical questions and treatments.
