Skip the pretzels 饮食问题
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.
很多旅行者会在旅程中吃一些不健康的食物，但饮食是一项至关重要的因素。在合适的时候选择合适的饮食有助于你更快地调整自然节律。想要重置身体节律，可以尝试在飞机上禁食，等到了新的时区再吃早餐。
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.
以色列魏茨曼科学研究院免疫学家进行的一项研究发现，重复遭遇时差反应还会引发肥胖和其他健康问题。斯瓦特建议提前服用一些益生菌，以便在旅行途中和旅行结束后抵消肠胃中天然菌群受到的破坏。
Routine matters 日常规律
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.
繁重的旅程不仅会对身体产生负面影响，还会扰乱你的思维。斯瓦特表示，从短期来看，晚上睡不好可能会导致你第二天的工作IQ降低5到8分。这还只是短期影响。
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，当反复出现这种情况时，神经毒素就会在大脑中累积，可能在晚年引发阿尔兹海默病和帕金森病等退行性疾病。斯瓦特表示，负责排出这些毒素的类淋巴系统每晚需要7到9个小时的良好睡眠才能完全清理大脑。"经常旅行会扰乱睡眠，导致类淋巴系统无法发挥这项至关重要的功能。"她说。
Get moving 行动起来
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.
如果你刚到达一个新地方，在白天感到困倦，可以尝试一些有氧锻炼。即便你在晚上不觉得疲倦，也要努力入睡。下午不要喝咖啡。斯瓦特表示，咖啡因只会导致入睡更加困难。
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.
绝对不要在入睡前使用智能手机。手机或其他设备发出的蓝光会让松果体误以为是白天，从而阻挠褪黑激素的生成，而褪黑激素通常有助于睡眠。
We are all jet lagged 我们都有时差反应
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.”
他补充道，长时间跨时区飞行的旅行者并非唯一受到时差影响的人。"在现代社会里，每个人都在持续遭受时差反应，这不是经常旅行的人所独有的问题。"他说，"除了从事户外劳动的人，我们在白天接受的日照都太少，晚上通过人造光源和发光设备接受的光照却太多。类似地，多数人都会在周末改变睡眠习惯，例如睡个懒觉。这些因素结合起来，导致我们都会在现代化社会中出现相对慢性的时差反应。"
