Jet Lag ||  Sun Exposure  ||  Altitude Illness  ||  Motion Sickness
 

Jet Lag
Jet Lag occurs when we quickly cross three or more time zones. Your body and mind is then trying to adjust to the new day/night cycle. The result can be profound fatigue, disorientation, sleep disturbances and lack of concentration. There is no shortage of cures for jet lag. Unfortunately, most are either impractical, ineffective, or both. Some of the effects can be minimized with planning.

Several days prior to departure gradually adjust bedtime routine to synchronize with destination time zone.

While in flight: wear loose fitting clothing and comfortable shoes that do not restrict circulation; drink a glass of water per hour in flight to avoid dehydration; avoid caffeine, which contributes to dehydration; eat lightly to reduce metabolic rate and put less stress on your body; exercise during flight by rotating head, shoulders and ankles. Contract and relax abdominal muscles. Stand occasionally and stretch.

After arrival: light exercise, such as walking; continue to drink plenty of fluids; eat at regular local mealtimes; try not to nap until the local bedtime arrives and get on the new schedule right away.

If you have important work to transact consider giving yourself a day of rest after arriving at your destination.

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Sun Exposure
Remember that sun intensity is greater in the tropical regions. Limit exposure by using sunscreen of SPF>15 that protects against both UVA and UVB radiation. Apply sunscreen to clean, dry skin 30 to 60 minutes before exposure to UV rays. If you anticipate swimming or excessive perspiration, use a water-resistant formula and reapply every one to three hours. But remember that reapplication does not extend the time of protection.

Other recommended sun protective measures include wearing hats; loose fitting, tightly woven, light colored clothing; avoid midday sun exposure as UV radiation is strongest between 11:00AM and 4:00PM and wearing sunglasses for protection against glare and squinting. If you are using any over the counter or prescription medications, consult the packaging and/or your physician to determine if there might be any photosensitivity reactions.

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Altitude Sickness
Many areas now frequented by tourists pose the risk of altitude illness. You don’t have to be at the peak of Everest for this to occur. In fact, symptoms may occur at any altitude above 7,000 feet. As we ascend, the partial pressure of oxygen in the air decreases, and hence we have less O2 for our red blood cells to deliver to the heart, brain and lungs. The body responds by increasing heart and respiratory rate and over time producing more red blood cells. However, not all changes are positive. There can be constriction of pulmonary circulation, leakage of fluid from the blood vessels and swelling of the brain.

To avoid altitude illness in any form, heed the following advice:

	Avoid rapid ascent when possible.
	Climb slowly.
	Climb high and sleep low. Sleeping altitude is particularly important. This should not increase by more than 1,000 feet per day.
	Schedule day of rest every three days.
	Avoid sedatives and tranquilizers, which may depress respiration.
	Hypothermia will exacerbate symptoms so dress warmly.
	Avoid alcohol. It will have greater effects at high altitudes.
	Stay well hydrated.
	A diet high in carbohydrates and low in salt may be beneficial.

If you must ascend rapidly or have a history of altitude illness consider the use of Diamox for prevention. It can also be used for treatment of mild altitude illness. Diamox contains sulfa, and should be avoided by anyone with a history of sulfa allergy.

Mild symptoms of AMS may be treated with rest, Diamox, and simple analgesics. HACE and HAPE may need to be treated urgently. Most important treatment is rapid descent.

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Motion Sickness
One of the most humbling experiences of travel is suddenly turning green and sweaty, becoming nauseated and developing an uncontrollable urge to throw up. THIS IS MOTION SICKNESS! This occurs due to information overload to the brain. Too many conflicting signals reach the brain from the inner ear and the eyes.

Certain individuals may be more susceptible to this condition. Young children aged two to twelve seem to be most affected. It occurs rarely in children under age two and in adults over 60.

Tips for avoiding motion sickness:

	Location is very important. The front seat of a car or bus (with the window open a bit), over the wing of the plane (with the window shut!), or in a mid-ship cabin close to the waterline on a boat.
	Avoid heavy meals, alcohol and cigarette smoke.
	Avoid reading.
	Focus on distant objects such as the horizon.
	If necessary, lie on your back in a semi-reclined position, and keep your head as still as possible.
	Talk with your physician about over the counter or prescription anti-nausea medications. These should be used with caution in those with glaucoma or prostatic hypertrophy.