Overcoming jet lag may be as simple as changing meal times

Overcoming jet lag may be as simple as changing the time you eat, new research reveals. Photo / 123RF

Overcoming jet lag may be as simple as changing the time you eat, new research reveals.

In the first human study of its kind, researchers discovered that postponing meals delays how our blood sugar levels fluctuate throughout the day.

The researchers claim controlling blood sugar levels helps to synchronise our internal body clock, reports Daily Mail.

They believe their findings may also benefit shift workers who struggle to nod off.

Lead author Dr Jonathan Johnston from the University of Surrey, said: "Altering meal times can reset the body clock regulating sugar metabolism in a drug-free way.

"This will help us design feeding regimes to reduce the risk of developing health problems such as obesity and cardiovascular disease in people with disturbed circadian rhythms."

How the study was conducted
Researchers from the University of Surrey analysed the impact of altering meal times on the body clocks, known as the circadian rhythms, of 10 volunteers.

The volunteers were provided with breakfast, lunch and dinner.

In the first stage of the study, breakfast was provided 30 minutes after waking, with later meals being given at subsequent five hour intervals.

The second stage of the study involved giving volunteers their breakfast five hours after waking.

Immediately after each stage, blood and fat samples were taken to determine volunteers' circadian rhythms.

Key results
Results, published in the journal Current Biology, revealed postponing meals by five hours also delays blood sugar rhythms by the same amount of time.

The researchers claim their findings demonstrate how controlling blood sugar levels helps to synchronise our body clock.

Based on these results, shift workers and those who travel on long haul flights may wish to delay their meals, the researchers said.

Dr Johnston said: "It has been shown that regular jet lag and shift work have adverse effects on the body, including metabolic disturbances.

"Altering meal times can reset the body clocks regulating sugar metabolism in a drug-free way.

"This will help us design feeding regimes to reduce the risk of developing health problems such as obesity and cardiovascular disease in people with disturbed circadian rhythms."

The foods to eat when jet lagged

Registered nutritionist Lily Soutter recommends the following foods to overcome jet lag:

• Cherry juice - contains melatonin, which influences our body clock to aid sleep.
• Kiwis - are high in the 'happy hormone' serotonin, which converts to melatonin in the body.
• Eggs - are a rich source of vitamin B12, which regulates melatonin signalling in the brain and can induce alertness.
• Green leafy vegetables - contain calming magnesium, which also regulates our sleep-wake cycle.
• Whole grains - stimulate the release insulin, which manages our blood sugar levels and therefore our alertness.
• Chamomile tea - is a very calming drink that has been shown to reduce insomnia.