Travelers advised on meals and drinks to reduce jet lag

Jet lag can turn a vacation into a disorienting experience, causing sleep disturbances, daytime fatigue, headaches and gastrointestinal upset. Health experts explain that adjusting what and how you eat and drink can lessen these symptoms.

Registered dietitian Tara Schmidt of the Mayo Clinic and nutrition specialist Joanne Slavin of the University of Minnesota recommend gradually shifting meal times before departure – by about 15 minutes, then 30 minutes, then an hour – to align with the destination’s time zone. Once travelling, eat meals on the local schedule: have breakfast in the morning, lunch at midday and dinner in the evening. A 2023 Northwestern University study found that a hearty breakfast timed to the new zone helps the body adapt.

The U.S. Centers for Disease Control and Prevention advise smaller, easily tolerated portions before and during travel, stay well‑hydrated, and limit alcohol. Strategic caffeine use can combat fatigue, while avoiding heavy, greasy foods reduces stomach discomfort. Following these steps can help millions of travelers adjust more quickly to new time zones.