We've all felt the exhaustion and tiredness that comes after a long journey, but when your travels involve crossing multiple time zones, the fatigue can intensify significantly. This is due to a phenomenon known as jet lag, which occurs when your body's internal clock, or circadian rhythm, falls out of sync with the new time zone you're in.
Interestingly, studies and experts have noted that jet lag symptoms may differ in men and women; in fact, they may be more severe in women than in men. Speaking with the OnlyMyHealth team, Dr Gopabandhu Datta, Gynaecologist and IVF Consultant, East End Fertility Clinic, Kolkata, sheds light on the same.
Also Read: Worried About Jet Lag? Here’s Your Ultimate Guide to Fixing Your Sleep Cycle
Jet Lag Does Affect Women More Than Men: Expert
According to a 2010 study published in the International Journal of Endocrinology, the health implications of disrupted circadian rhythms, particularly those caused by shift work and jet lag, can lead to a variety of health problems, including mood disorders, cardiovascular issues, and an increased risk of cancer.
The study also highlighted the particular vulnerability of women to these disruptions, especially in relation to pregnancy and sleep disturbances.
Dr Datta shares that this is primarily due to hormonal fluctuations.
He says, “Women's circadian rhythms are influenced by oestrogen and progesterone, which regulate the menstrual cycle. These hormones can be disrupted by jet lag, leading to symptoms like irregular periods, mood swings, and increased sensitivity to sleep disturbances. Additionally, women's bodies may be more prone to imbalances in hunger and satiety hormones, making it harder to maintain a healthy appetite during jet lag.”
Jet Lag And Hormonal Fluctuations In Women
According to Dr Datta, hormonal fluctuations in women can significantly impact their experience of jet lag. Oestrogen and progesterone, the primary hormones regulating the menstrual cycle, can be disrupted by jet lag. These disruptions can lead to:
- Irregular menstrual cycles: delayed or early periods, changes in menstrual flow.
- Mood swings: increased irritability, anxiety, or depression.
- Sleep disturbances: difficulty falling asleep, waking up frequently, or feeling unrefreshed.
- Increased sensitivity to jet lag symptoms: Women may experience more intense or prolonged symptoms compared to men.
Symptoms Of Jet Lag Women Should Watch Out For
Women may experience more specific jet lag symptoms than men. These include:
- Hormonal disruptions: Irregular menstrual cycles, mood swings, and increased sensitivity to sleep disturbances.
- Metabolic changes: Difficulty maintaining a healthy appetite, increased cravings, and weight fluctuations.
- Cognitive challenges: Difficulty concentrating, decreased memory, and increased feelings of fatigue.
- Physical symptoms: Headaches, muscle aches, and digestive issues.
How To Manage Symptoms Of Jet Lag
While jet lag goes away on its own, women should employ specific strategies to manage jet lag more effectively than men. These include:
- Track menstrual cycles to identify hormone-sensitive times and adjust travel plans accordingly.
- Maintain a healthy diet with regular meals and avoid excessive caffeine and alcohol.
- Practise relaxation techniques like meditation or yoga to reduce stress and improve sleep quality.
- Establish a consistent sleep routine, create a comfortable sleep environment, and limit screen time before bed.
- Consult a healthcare professional for personalised advice and treatment options, especially if experiencing severe or persistent symptoms.