Sonke sihlile kwibhulorho yejet siziva sidiniwe, sinegrog, okanye sikulungele ukuhla phantsi phantsi kwaye sithathe isithongwana embindini wesiphelo. Ubuncinane, uninzi lwethu luye lwenza njalo.

Ukuhamba kunokwenza nabani na adinwe, nangona kuchaphazela abanye abantu ngakumbi kunabanye. Le nto yaziwa ngokuba yi-jet lag kwaye eneneni sisifo sokwenyani, okwethutyana kunokuba ibe yintsomi nje yabahambi.

Yintoni i-jet lag?

Inkqubo ye- Ikliniki yaseMayo ichaza i-jet lag njengengxaki yokulala okwethutyana enokuchaphazela nabani na ohamba ngokukhawuleza kwimimandla yamaxesha amaninzi. Iwotshi yethu yangaphakathi yomzimba, izingqisho zethu ezijikelezayo, zihlala kwindawo enye ngelixa sisemzimbeni ukuya kwelinye, oko kuthetha ukuba imizimba yethu kunye neewotshi zomzimba wethu azivumelani. Ngokuchasene nenkolelo edumileyo, ayibangelwa kukungalali ngokwaneleyo.

Awunakuba nakho ukufumana i-jet lag eninzi ebhabha ekhaya ukusuka eNew York ukuya eNew Orleans, ngaphandle kokuba ubuthathaka ngokukodwa. Ukubhabha ngenqwelomoya ukusuka eNew York ukuya eLos Angeles, kungenjalo kungenza ukuba ukudinwa kubekhona. Uhambo lwamazwe aphesheya lunokuba bubundlobongela kwesi sizathu.

Zininzi izizathu zokuba kutheni i-jet lag isenzeka, kwaye inento yokwenza nomzimba wethu kwaye kwenzeka ntoni kwimizimba yethu xa indiza. Ngelixa kuncinci onokukwenza ukulawula imeko yendiza, kukho iindlela zokulungiselela umzimba wakho kwaye uzikhathalele emva kohambo.

Yintoni ebangela i-jet lag?

Awunamanzi

Akuyomfihlo ukuba imeko-bume esekhabhathi yenqwelomoya yomile ngendlela emangalisayo. Oku ikakhulu kungenxa yokuphakama okuphezulu, ngokwe Amanqaku Guy , kodwa nangenxa yokuba iinkqubo zokucoca umoya kwinqwelomoya zihlala zingavumeli ukufuma okuninzi njengoko siqhele umhlaba. Hlanganisa umoya neziselo ezinesiselo esinxilisayo okanye icaffeine, ekwanazo nezidambisi-manzi, kwaye abantu banokufumana ulusu namehlo owomileyo, okanye iintloko, ukudinwa, kunye nesiyezi.

Ukuphakama kweNdiza kunye noxinzelelo

Umzimba kufuneka uhlengahlengise ngokukhawuleza ukuze ube kwii-36,000 iinyawo. Ewe kunjalo, yiyo loo nto iikhabhathi zixinzelelwe- ukunciphisa iziphumo zokuba kwindawo ephakame kangako- kodwa oku kungawudlalela umzimba. Ngokutsho kwe-Guy Points, uxinzelelo lwekhabhathi alulinganiswanga ngqo kwinto onokuziva ngayo kwinqanaba lolwandle. Endaweni yoko, kufana nokuba ungaziva njani kwiiRocky Mountains okanye eMachu Picchu, phakathi kwe-6,000 kunye ne-8,000 yeenyawo ukuphakama. Kufuneka kuqatshelwe ukuba kwezi ndawo ziphakamileyo, umoya uyacutheka kakhulu, ke kukho ioksijini encinci kunaleyo ubuya kuba nayo emhlabeni. Luphuculo olukhulu xa kuthelekiswa neekhabini ezingacinezelwanga kwaphela, kodwa oku kungakhokelela kukudumba, uxinzelelo lwendlebe, kunye neempawu ezifana nokugula okuphezulu. Ungaqaphela ukuba uziva ngathi udumbile nawo, ngokuka Ikliniki yaseCleveland , kuba utshintsho lwengcinezelo lubangela ukuba igesi ngaphakathi esiswini sakho kunye namathumbu ande.

Unoxinzelelo

Sonke masithathe umoya kwaye sizikhumbuze ukuba uhambo lunoxinzelelo ngakumbi, nokuba kungabonakala ngathi akunjalo. Emva kwayo yonke loo nto, kufuneka sihlale nje kwizitulo zethu ezincinci kwaye silinde inqwelomoya ukuba iphinde iphinde iphinde, akunjalo? Ewe, ngokweKlinikhi yaseCleveland, ishiya izinto ezininzi zoxinzelelo njengokufika kwisikhululo seenqwelomoya ngexesha, ukulwa indlela yakho ngokusebenzisa umgca wokhuseleko, ukufumana isango lakho, ukufumana iibhegi zakho, ukujongana nokuxinana kokuhlala kumawakawaka abantu kanye, kwaye ekugqibeleni uhleli esihlalweni ekunokwenzeka ukuba ungakhululeki ngakumbi kunokuba ungathanda ukuhamba ngenqwelomoya ixesha elide.

Uvezwe kwiintsholongwane

Iinkqubo zokucoca ulwelo lomoya zihamba phambili kwezi ntsuku kwaye zinokunceda ekucoceni iintsholongwane kunye neentsholongwane, yiyo loo nto kunjalo Kunconywa ukuvula umoya wakho xa useluhambeni. Okwangoku, unokuchaphazeleka kwiintsholongwane kunye neentsholongwane kubantu abakungqongileyo okanye kwizinto ozichukumisayo kwisikhululo seenqwelomoya. Sinokubamba into kwabanye abakhweli abakhohlela, bathimla, okanye baphefumle nje kufutshane, utshilo uGqirha Matthew Goldman osuka kwikliniki yaseCleveland.

Yintoni ongayenza ukuthintela i-jet lag?

Sela amanzi kwaye uphephe utywala kunye neCaffeine

Ukufikelela ikofu okanye isoda kunokuba yinto yethu yokuqala xa sidiniwe, kodwa ayisiyiyo eyona nto intle ukuyenzela imizimba yethu. Ngokufanayo, kuyintsomi ukuba i-cocktail, iwayini, okanye ibhiya iya kukunceda ulale kwindiza yokulwa i-jet lag. Uxolo ngokuba yi-buzzkill, kodwa eyona nto inye umntu anokuyenza ukunqanda okanye ukunyanga i-jet lag yakhe kukucoca amanzi. Eyona ndlela isebenzayo yokwenza oku kukuba, usele amanzi, njengoko kucetyiswa yiCleveland Clinic. Ukuphepha ukusela iziselo ezinxilisayo ezinje ngotywala okanye icaffeine nako kunokunceda kwinkqubo yokuhambisa amanzi. Uku-odola i-cocktail kunokuba yenye yeendlela zokuphumla kunye nokwenza amava ohambo ngenqwelomoya ngakumbi, kodwa zama ukusela ibhotile yamanzi kunye nokuthintela ukungabikho emzimbeni.

Ukuhamba

Ukuhamba ujikeleze igumbi lokulala, ngokwe-The Points Guy, yindlela entle yokugcina igazi lakho lihamba kwaye ufumane ioksijini kwingqondo yakho ukuze ukwazi ukulwa nokudinwa kunye nokudumba. Inokunciphisa umngcipheko wokuxhalaba okukhulu kwezempilo okuza nokuhlala ixesha elide kwiinqwelomoya, ezinje ngegazi eliyingozi elibizwa ngokuba yi-vein thrombosis. Ukuphakama nokuhamba kancinci kuyo yonke imizuzu engama-30 kufanele ukuba kwanele- kwaye akufuneki kuphazamise abakhweli kunye nabo kakhulu.

Kuphephe ukutya okunamafutha

Ukunyuka kwegesi kunye nesisu esiswini kunokwenza nayiphi na inqwelomoya ukuba ingonwabi, ngenxa yoko kubalulekile ukunqanda ukutya okunamafutha okanye nantoni na enokwenza irhasi yakho ibe mandundu, ngokweCleveland Clinic. Yiza nokutya okutyayo okunempilo okufana nokutya okune-gluten-free nut blends, ukulunywa ngamandla, iziqhamo, okanye imifuno ukunceda umzimba wakho uhlale womelele, uhlanjululwe, kwaye ungabhityi kakhulu.

Nciphisa uxinzelelo

Ngaba ukhe wazama ukuvula iindlebe zakho ngexesha lokuhamba okanye lokufika emhlabeni? Ngokwenene yindlela efanelekileyo yokunciphisa uxinzelelo, ngokweKliniki yaseCleveland. Ukuzamla, ukugwinya, ukuhlafuna itshungama, kunye nokufunxa iqhekeza leelekese ezilukhuni kunokukunceda uvule iindlebe zakho zangaphakathi. Ayisiyiyo le nto kuphela ekuthomalalweni koxinzelelo lwentloko, inokuthi ikunqande ukugula okushukumayo kunye neempawu zokugula eziphakamileyo, kuba iyanceda umzimba wakho ulingane kwaye ubuyisele imali eseleyo. Kukwabalulekile ukukhumbula ukukhulula uxinzelelo lweemvakalelo okanye lwengqondo nako. Ingxolo yokurhoxisa i-headphone kunye nomqamelo olungileyo wokuhamba inokuba ziindlela zokwenza ukuba uhambo lwakho lokubhabha lukhululeke ngakumbi, okanye unokuziqhelanisa nokucamngca ngelixa usendizeni ukuze unciphise uxinzelelo kwaye uzincede uzive uphumle.

Thatha iivithamini zakho

Iivithamini C kunye no-B, ngokuchanekileyo, zezona zongezo zilungileyo unokuzithatha xa ubhabha. I-B12 inceda ukukhulisa imeko yakho, yonyusa ukubunjwa kweeseli ezibomvu zegazi, kwaye ikunike amandla, ngokwe Unyango lwezempilo . Vitamin C, ewe, inokunceda ukukhulisa amajoni akho omzimba kunye nokulwa nezifo ezibangelwa ziintsholongwane kunye neebhaktiriya. Ukusela yonke incindi yendalo yindlela elungileyo yokufumana iivithamini kunye nehydrate ngaxeshanye.

Khohlisa isingqi sakho seSekethe

I-Mayo Clinic iphakamisa iindlela ezimbalwa zokunceda umzimba wakho ubuyele ekuvumelaniseni newashi yangaphakathi. Enye indlela kukulawula ukubonakaliswa kukukhanya okuqaqambileyo. Ukuba uhambela ngasentshona, ukuziveza ekukhanyeni ngorhatya kukunceda ulungelelanise nexesha lexesha elizayo. Ukuba uhambela ngasempuma, ukuziveza ekukhanyeni kwasekuseni kubhetele ukuziqhelanisa nexesha langaphambili. Inye into onokuyikhetha koku kukuba uhambe umgama ongaphezulu kwesibhozo ukusuka kwindawo oya kuyo. Ukuba kunjalo, nxiba izibuko zelanga kwaye uphephe ukukhanya okuqaqambileyo kusasa kwaye ungene kwimitha emva kwemini ukuba uya empuma, kwaye ukuba uya ngasentshona, kuthintele ukukhanya kwelanga iiyure ezimbalwa ngaphambi kokuba mnyama kwiintsuku ezimbalwa.

Enye indlela yokwenza iwotshi yomzimba wakho ukuba ikhawuleze kukuthatha i-melatonin, ihomoni eyenziwa ngumzimba wethu ngokwendalo ukusinceda silale. Thatha isongezelelo kangangesiqingatha seyure ngaphambi kokuba ufune ukulala ukuze ukwazi ukuziqhelanisa nexesha lendawo oya kuyo.

Ikliniki yaseMayo icebisa ukuba ulale kwindiza yakho kuphela ukuba lixesha lobusuku apho uhamba khona. Cinga ngale ndlela: ukuba awucwangcisi ukulala emini apho uya khona, zama ukungalali kwindiza yakho (nokuba yayilixesha lobusuku xa usuka). Oku kunokuba ngumceli mngeni, kodwa yenye yeendlela zokusetha kwakhona iwotshi yakho.

Thatha ixesha lakho

Ukuhamba kancinci kunye nokuthatha ixesha lakho, xa unako, kuya kukunceda uphephe uxinzelelo olungafunekiyo kwaye uhlengahlengiso kwishedyuli yakho entsha. Cwangcisa amaxesha akho okutya ujikeleze indawo yakho yangoku, ukonwabele ukusuka kwindawo A ukuya kwindawo B, fika naphina apho unokufika kwangoko ukuze ungaziva ungxamile, kwaye ucwangcise ixesha lokuphinda ubuye kwindiza yakho ngaphambi kokuba uphinde uhambe. Kuqinisekisiwe ukwenza uhambo lwakho lube mnandi ngakumbi ukuba umzimba wakho ukwimeko entle.