Boost your
iron absorption
When you travel, whether for business or pleasure, the trip can all too often be dampened by jet lag for the first few days. It can leave you feeling run down and lacking energy, and might make you unable to make the most out of your time away. We want to share our tips for how to combat jet lag before, during and after your flight, so that you can concentrate on enjoying your trip.
What is jet lag and what causes it?
Jet lag is a temporary condition that occurs when your sleep pattern is disrupted, usually by flying across multiple time zones.
Our bodies have an internal clock called the circadian rhythm, which tells us when to go to sleep based on the hours of light and darkness where we live. When you go on holiday somewhere far away, your body is not used to the new routine and can struggle to function at its best.
It usually takes around a day to recover for each time zone crossed, and is usually worse when travelling West to East, when you ‘lose’ hours. The good news is that jet lag is only temporary, and the symptoms can be lessened by taking precautions.
Jet lag symptoms
The main symptom of jet lag is fatigue due to your sleep schedule being changed. This can lead to a loss in concentration, a dip in mood and mild insomnia.
Another symptom of jet lag is gastrointestinal problems such as bloating, indigestion and diarrhoea, as your body won’t be used to your new meal times.
How to avoid jet lag
Unfortunately, at the moment jet lag can’t be prevented completely, but you can make it easier to handle by doing the following.
Before your flight
✅ Get plenty of rest in the days before.
✅ Try to gradually alter your waking hours to match those of your destination. For example, if you’re flying to somewhere five hours behind, go to bed a bit earlier each night and wake up a bit earlier each morning.
✅ If it’s a really long flight, consider splitting the trip up when booking, Could you spend a couple of nights somewhere halfway to your destination?
❌ Try to limit the amount of alcohol and caffeine you consume, and avoid eating huge meals and spending a lot of time looking at screens.
During your flight
✅ Drink plenty of water – we recommend a litre every few hours.
✅ Try to get some sleep if it’s night time where you’re headed.
✅ Make sure to stretch and move around at regular intervals.
❓ Some people like taking melatonin supplements to help regulate their circadian rhythms, but there’s not sufficient scientific evidence to say they work. Ask your doctor before taking them.
❌ However tempting, try to avoid overindulging on the in-flight beverages – a hangover will only make jet lag worse.
At your destination
✅ Adjust to the new time zone as soon as possible.
✅ Set your alarm to avoid oversleeping in the morning.
✅ Take a hot bath before you go to bed to relax your body and mind and encourage sleepiness.
❌ Don’t sleep during the day – go for a walk instead. The natural light will help your body to adapt more quickly.
For those who need a little extra help with their symptoms take a look at our Jet Lag Reset IV drip.
Biotin is an essential vitamin that’s sometimes referred to as Vitamin H. A water-soluble B vitamin (vitamin B7) biotin is found naturally in various foods. It is an essential component of enzymes involved in metabolizing fats and carbohydrates, influencing cell growth, and affecting amino acids involved in protein synthesis. For this reason, Vitamin H is used as a supplement for brittle nails and hair loss.
Biotin and other antioxidants can also help you detox and renew for better immunity and glowing skin.
We also need biotin for:
- Processing nutrients from our food
- Energy release
- Healthy hair, skin and mucous membranes
- Normal nervous system and mental health
- It helps regulate signals sent between the cells in our body
Biotin is a vital vitamin that we can get through a varied, balanced diet and healthy lifestyle, but it can be produced naturally in your bowel.
Your body only needs small amounts to support normal function, so most people get the biotin they need from eating a healthy diet. There is some evidence that getting more biotin can help regulate your blood sugar, promote healthy hair, skin, and nails, and help pregnant people have healthier babies.
How much biotin should we be getting daily?
It’s recommended that adolescents and adults should be getting between 30 and 100 micrograms (mcg) per day.
Because it’s water-soluble, extra biotin will pass through your body when you urinate. Biotin supplements can, in some cases, cause side effects like nausea and digestive issues, but there are no known toxicity symptoms associated with too much biotin.
Although biotin deficiency is rare, the following symptoms can indicate low levels of the vitamin:
- Thinning hair
- Red, scaly rash around eyes, nose and mouth
- Conjunctivitis
- Brittle nails
- Skin infections and rashes
- Dry skin and eyes
- Depression
If you’re experiencing these symptoms, always speak to your GP to rule out biotin deficiency as well as other health conditions.
Who is at higher risk of biotin deficiency?
The National Institute of Health states the following groups may be at higher risk of developing a biotin deficiency:
- Individuals living with alcoholism – long term daily consumption of alcohol reduces the absorption of biotin, leaving people vulnerable to low levels.
- Smokers – who often have low biotin levels.
- Pregnant and breastfeeding women – despite normal biotin consumption, pregnant and breastfeeding women tend to have lower biotin levels.
- Those living with chronic health conditions – chronic (long term) health conditions can often limit a person’s ability to absorb vitamins and minerals properly, meaning that they’re not always getting enough of what they need despite their diet.
What are the natural sources of biotin?
- Egg yolk
- Organ meats (liver, kidney)
- Nuts, like almonds, peanuts, pecans, and walnuts
- Nut and seeds
- Soybeans and other legumes
- Whole grains and cereals
- Cauliflower
- Bananas
- Mushrooms
- Spinach
It’s always advisable to be seen by a doctor who can determine the risk of deficiency and diagnosis and suggest treatment or course of action that’s best for you.
Sources:
https://lloydspharmacy.com/blogs/vitamins-and-supplement-advice/benefits-of-biotin
https://www.verywellhealth.com/biotin-for-hair-growth-89236
https://www.healthline.com/health/the-benefits-of-biotin
4. Reschedule your coffee and tea times
Tannins, found in tea and coffee, interfere with iron absorption, so if you’re trying to build your body’s iron stores, drink tea and coffee at least a few hours before [or after] your meal.
If you have trouble getting enough iron from food sources, you may need an iron supplement. If you suspect you suffer from low iron levels, we can perform any of several tests to determine your iron levels.
