Difference between revisions of "Jet Lag"
(Created page with "=Applicable Biohacks= ===Timed Exercise=== This study found that exercising at 7 am or between 1 and 4 pm advanced the body clock to an earlier time, and exercising between 7...") |
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This study found that exercising at 7 am or between 1 and 4 pm advanced the body clock to an earlier time, and exercising between 7 and 10 pm delayed the body clock to a later time. But exercising between 1 and 4 am and at 10 am had little effect on the body clock. The phase-shifting effects of exercise did not differ based on age nor gender.<ref>http://www.sleepreviewmag.com/2019/02/exercise-shift-body-clock/</ref> | This study found that exercising at 7 am or between 1 and 4 pm advanced the body clock to an earlier time, and exercising between 7 and 10 pm delayed the body clock to a later time. But exercising between 1 and 4 am and at 10 am had little effect on the body clock. The phase-shifting effects of exercise did not differ based on age nor gender.<ref>http://www.sleepreviewmag.com/2019/02/exercise-shift-body-clock/</ref> | ||
| + | ===Melatonin=== | ||
| + | Taking ~5mg of melatonin close to your new time zone's bed time is effective at helping to reset the body's circadian rhythm.<ref>https://www.ncbi.nlm.nih.gov/pubmed/12076414</ref> | ||
| + | |||
| + | ===L-Theanine=== | ||
| + | Helps relax the central nervous system and lower stress attenuating increases in cortisol levels and mitigating the high-blood pressure response. | ||
| + | |||
| + | ==PDE5 Inhibitors & Nitric Oxide Donors== | ||
| + | * Sildenafil | ||
| + | * Icariin - extracted from Horny Goat Weed <ref>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5644024/</ref> | ||
| + | * N-nitrosomelatonin - nitric oxide bonded with melatonin. 50-60% increase in light-induced phase shifts <ref>https://www.ncbi.nlm.nih.gov/pubmed/24261470</ref>. | ||
| + | |||
| + | Taken in the morning, these speed up the body's re-entrainment in response to light after phase-advances of the light-dark cycle (east-bound flights).<ref>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1887561/</ref>. | ||
| + | |||
| + | Any method used to increase NO, properly timed with light, will have a similar impact. | ||
| + | |||
| + | ==Lower Oxidative Stress from Travel== | ||
| + | Being on planes increases exposure to both cosmic radiation and toxins from the travel environment (fuels, off-gassing, etc). Boosting anti-oxidant function can be beneficial for lowering the overall stress and inflammation levels in response to extended travel. | ||
| + | * NAC - primary glutathione precursor | ||
| + | * Glutathione - effective, but NAC is cheaper | ||
| + | * Vitamin C - widespread antioxidant function | ||
| + | * Curcumin - lowers systemic inflammation | ||
| + | |||
| + | ===Sulfur & Selenium Containing Foods<ref name="S&S">https://www.ncbi.nlm.nih.gov/pubmed/19548119</ref>=== | ||
| + | Broccoli, cauliflower, garlic, onions, and Brussels sprouts | ||
| + | |||
| + | =Other factors important for Circadian Rhythm Health= | ||
| + | * Selenium <ref>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2865563/</ref><ref name="S&S"></ref> | ||
| + | * Vitamin A (deficiency causes circadian rhythm discruption <ref>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3504648/</ref>) | ||
| + | * Methyl groups – SAMe is one of the better methyl donors. Methylation is heavily impacted by genetics, e.g. MTHFR mutations. | ||
| + | |||
| + | =Drugs= | ||
| + | Lithium impacts circadian rhythm. | ||
=References= | =References= | ||
Revision as of 11:20, 8 October 2019
Contents
Applicable Biohacks
Timed Exercise
This study found that exercising at 7 am or between 1 and 4 pm advanced the body clock to an earlier time, and exercising between 7 and 10 pm delayed the body clock to a later time. But exercising between 1 and 4 am and at 10 am had little effect on the body clock. The phase-shifting effects of exercise did not differ based on age nor gender.[1]
Melatonin
Taking ~5mg of melatonin close to your new time zone's bed time is effective at helping to reset the body's circadian rhythm.[2]
L-Theanine
Helps relax the central nervous system and lower stress attenuating increases in cortisol levels and mitigating the high-blood pressure response.
PDE5 Inhibitors & Nitric Oxide Donors
- Sildenafil
- Icariin - extracted from Horny Goat Weed [3]
- N-nitrosomelatonin - nitric oxide bonded with melatonin. 50-60% increase in light-induced phase shifts [4].
Taken in the morning, these speed up the body's re-entrainment in response to light after phase-advances of the light-dark cycle (east-bound flights).[5].
Any method used to increase NO, properly timed with light, will have a similar impact.
Lower Oxidative Stress from Travel
Being on planes increases exposure to both cosmic radiation and toxins from the travel environment (fuels, off-gassing, etc). Boosting anti-oxidant function can be beneficial for lowering the overall stress and inflammation levels in response to extended travel.
- NAC - primary glutathione precursor
- Glutathione - effective, but NAC is cheaper
- Vitamin C - widespread antioxidant function
- Curcumin - lowers systemic inflammation
Sulfur & Selenium Containing Foods[6]
Broccoli, cauliflower, garlic, onions, and Brussels sprouts
Other factors important for Circadian Rhythm Health
- Selenium [7][6]
- Vitamin A (deficiency causes circadian rhythm discruption [8])
- Methyl groups – SAMe is one of the better methyl donors. Methylation is heavily impacted by genetics, e.g. MTHFR mutations.
Drugs
Lithium impacts circadian rhythm.
References
- ↑ http://www.sleepreviewmag.com/2019/02/exercise-shift-body-clock/
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/12076414
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5644024/
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/24261470
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1887561/
- ↑ 6.0 6.1 https://www.ncbi.nlm.nih.gov/pubmed/19548119
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2865563/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3504648/
