Does Jet Lag Affect Performance?

Anyone who has traveled between time zones can tell you that air travel can wreak havoc with your internal clock and dramatically decrease your energy level. Now imagine you are traveling across eight time zones and have to compete in the sporting event of a lifetime - the 2000 Olympic Games. Just a little pressure, right? That is exactly why many Olympic Athletes consulted sleep specialists before traveling to Sydney.

The body has mechanisms in the brain (called "neurons") that help time many biologic and physiologic processes. These neurons are located in the hypothalamic region of the brain, and help to regulate hunger, sleep, temperature and other timing mechanisms, such as circadian rhythms. This internal system has difficulty making rapid adjustments, such as skipping ahead 14 hours, that might occur with long distance travel. When this timing is disrupted, we experience the symptoms of jet lag. Generally, the effects of jet lag are worse when traveling from west to east.

Symptoms of Jet Lag:

• Fatigue
  

• Disorientation
  
• Insomnia
  
• Loss of appetite
  
• Stomach distress
  
• Prolonged reaction time
  
• Decreased short term memory
  
• Decreased concentration
  
• Reduction in anaerobic power and capacity
  
• Higher injury rates
  
• Reduced dynamic strength

While there is not a tremendous amount of research on the topic, NASA has suggested that it can take one day for every time zone crossed to regain normal rhythm and energy. Some athletes have reported that they were able to decrease this to a few days by sleeping on the plane and staying up when they arrived. It has also been advised that athletes get back into their training routines the day after arriving in the new time zone. While there is limited research on the topic, the following suggestions do seem to help the body readjust its internal clock most efficiently.

How Can Athletes Combat The Common Effects of Jet Lag?

• Get seven to eight hours of sleep several nights before you depart
  

• Stay well hydrated by drinking plenty of water, juices, or sports drinks
  
• Use light exercise to stay alert, and avoid prolonged periods of inactivity
  
• Do not drink large amounts of alcohol and caffeine
  
• Eat light, healthy snacks during long trips
  
• Take naps of less than 30 minutes when you feel especially tired
  
• Use earplugs to block out noise during sleep
  
• Use light and dark to effectly trigger normal sleep/wake cycles.
  

  ---

From Around the Net

1. Watch For Hot Combos

As we move into warmer weather, it's time to readjust to the heat for safer running. Even though most of us will acclimatize, heat can be a contributing factor to other problems. For example, in the 1984 New York City Marathon when temperatures hit 80 degrees, a French runner died -- not of heat stroke, per se, but from a heart condition that was likely exacerbated by the heat. You might not even realize that you're coming down with something until the combination of your weakened system and the heat brings you to a halt, so listen to your body and respect the rising mercury.

2. Get your muscle E-ase:

If you hit the gym a few times a week to pump iron, consider taking a vitamin E supplement. Researchers from Ball State University found that supplemental vitamin E may protect your muscles from damage during resistance training. Vitamin E acts as an antioxidant, reducing the free radicals formed during exercise. In turn, your muscle membranes don't get damaged. That adds up to a faster recovery and less soreness. Look for a supplement with no more than 400 IU of vitamin E.

3. St. John's Wort

Herbal complications: Research shows that St. John's Wort may work as well or better than many prescription depression medications. But the over-the-counter supplement does pose side effects. Recent studies show that St. John's Wort may reduce the effectiveness of numerous other medications, including birth control pills, heart medicines, and antibiotics. If you're taking any form of prescription medication and want to give St. John's Wort a try, check with your doctor first.

4. Babysitting Fitness Club

If you're a parent, one way to have time to exercise is to form a club of other parents interested in running. This group can decide on days, times, place(s), and length of sessions. If a large number of children are going to attend a club session, it will be necessary to schedule more than one parent for baby-sitting. All parents must rotate as baby-sitters in order for their children to attend the sessions. Each parent should leave with the baby-sitting parent written instructions with specific information regarding the child or children. Parents will need to return from their physical activity on time.

5. Caution When Running In the Streets

Far too often, runners are out in lanes of heavily traveled streets. These runners put themselves at risk of being hit by an automobile. Of course, asphalt may be more forgiving than concrete, but at what point? The force of impact may be similar on either of these paving materials. Grass or dirt is forgiving, but asphalt is not. The impact of a fender and a moving vehicle is another factor in the equation.

6. Run for Life 

Running can lower your risk for heart attacks. For those who do suffer a heart attack, a new study suggests that running can help you avoid a second one. According to a study by the University of Texas- Houston Health Science Center, people who had been active and maintained their activity level after a heart attack, or who increased their activity level, had an 89 percent lower risk of death or second heart attack than did patients who remained sedentary. Circulation: Journal of the American Heart Association October 31, 2000

7. Lift for Life 

Older adults can reap the benefits of a strength-training program. As we grow older, muscle fibers and the connecting tissue between nerves and muscles decrease. Strength training can preserve muscles and can contribute maintaining bone density. The result of the training makes everyday actions such as walking, cooking, and reaching for the oat bran easier. The key, according to the American College of Sports Medicine, is to stay with the program once you have started. To maintain the benefits, make sure you pick a program that that feels safe and comfortable.

The Running Woman Message Board

The Running Woman Message board continues to be active. It continues a steady pickup in volume, hopefully because of the interest in using running as part of a renewed lifestyle. Let's hope they connect with the benefits of running. We continue to offer advise to all posts. Thanks to all of you who have provided assistance to members old and new. Good Luck and Continued Running to all.
Gord