Health encyclopaedia 健康百科全书

Health encyclopaedia - Alphabetical Topic List健康百科全书-按字母顺序排列的主题清单

Prevention of Jet lag预防飞行时差反应

It takes about one day to recover for each time zone you cross.需时约一天，以收回为每个时区跨你。 There are various methods that may help you avoid jet lag or reduce its effects.有各种方法，可协助您避免时差或减少其影响。 Different people will prefer different methods.不同的人会喜欢不同的方法。

Before the flight: 前飞行：

Try to get plenty of sleep in the days before you travel.争取充足的睡眠，在几天之前，您的旅行。 A few days before you travel, you could start going to bed and getting up earlier (if travelling east) or later (if travelling west).前几天，您的旅行，你可以开始去床和起床较早（如果前往东）或更新版本（如果沿西） 。 If you book a flight that arrives late afternoon/early evening you can get some natural light and this will help regulate your body clock.您如果预订了航班，下午晚些时候抵达/早期傍晚您可以得到一些自然光线，这将有助于调节您的身体时钟。

On the flight: 关于飞行：

• Adapt to local time as soon as you get on the flight by changing your watch (for short trips stay on your home time instead of adjusting your watch).适应当地的时间，尽快得到你对飞行通过改变您的手表（短程留在您的首页的时间而不是调整您的观赏） 。
• Take things easy in the first few days- don’t schedule any important meetings.采取容易的事情，在最初几天- donâ € ™吨附表任何重要的会议。
• If possible, break up long journeys with a stopover.如果可能的话，打破了长途旅行与停留。
• Avoid overeating and drinking alcohol on the flight.避免暴食及饮酒对飞行。
• Eat at the same meal times as your destination.吃在同一餐的时代，作为您的目的地。
• Drink plenty of water on the flight (and before and after).多喝水对飞行（以及之前和之后） 。
• Try and do some light exercise on your flight and during your trip.尝试做一些轻运动对您的飞行，并在您的旅程。
• Try to sleep or nap on the plane.尝试睡眠或午睡上飞机。 This is especially important if it is going to be daytime when you arrive at your destination.这一点尤其重要，如果是要白天当您到达目的地。 Some people use sleeping tablets, but most last for eight hours and this means you won’t be able to move around during the journey (See DVT).有些人使用睡眠片，但大多数人去年为8小时，这意味着你wonâ € ™吨能够走动，在旅程（见深层静脉血栓现象） 。

When you arrive: 当您到达：

• Get into a routine immediately.进入例行立即。
• Allow yourself time to adjust when you arrive – don’t schedule any important meetings for the first day.让自己的时间去适应当你抵达â € “ donâ € ™吨附表的任何重要会议的第一天。
• Get some exercise every day.得到一些演习，每天。
• Drink caffeine only at the times when you most need to be alert.饮料中咖啡因只有在的时候，你最需要提高警觉。 This is often not first thing in the morning, but at around 3pm in the afternoon.这是往往不是第一件事是在早上，但在下午三时左右，在下午的。
• Drink plenty of fluids.喝大量的液体。
• Take oral re-hydration sachets to ease dehydration.采取口头再水化sachets ，以纾缓脱水。

Sleeping: 睡：

Avoid sleeping until bedtime; do not nap during the day, as it will not help you adjust to the local time.避免睡觉，直到就寝时间;不午睡在白天，因为它不会帮你调整以适应本地时间。 Do not drink caffeine or alcohol or smoke three hours before you go to sleep, as they are stimulants.不要喝咖啡因或酒精或吸3个小时之前，你去睡觉，因为他们是兴奋剂。 Do not eat a heavy meal before going to sleep (but do not go to bed hungry).不要吃了沉重吃饭睡觉前（但不要饿着肚子上床） 。 A relaxing bath can help you feel sleepy before bed and the background sound of a fan or radio may help you sleep.一，放宽浴可以帮助您觉得困之前，床和背景音效的风扇或收音机，可帮助您的睡眠。 Remember that sleeping tablets, which are only available on prescription, may make you drowsy the next day.记得，睡觉片，这是仅适用于处方，可能会使你昏昏欲睡的第二天。

Try to get some natural light when you arrive if possible, as it will regulate or ‘advance’ the biological clock.争取一些自然光，当您到达如果可能的话，因为它会规范或â € 〜 advanceâ € ™生物钟。 If you are travelling east, expose yourself to morning light and you should be able to go to sleep earlier.如果您是一辆东，揭露自己，早上轻，你应该能够进入睡眠较早。 If you are travelling west, expose yourself to afternoon light and you should be able to go to sleep later (1).如果您是一辆西，揭露自己，下午轻，你应该能够进入睡眠后（ 1 ） 。

Meals: 餐：

Eat your meals at the correct times for the new time zone.吃掉你的膳食在正确的时间为新的时区。 Have meals containing protein for breakfast and lunch to keep you alert and have a meal containing carbohydrates for dinner to help you sleep.有膳食含有蛋白质的早餐和午餐，让您警觉，并有一餐含有碳水化合物，晚餐，以帮助您的睡眠。

Melatonin: 褪黑激素：

Melatonin is a hormone that is naturally secreted in the evening from the pineal gland in the brain and tells the brain it is time to sleep.  Melatonin has been used in experiments to prevent jet lag, but most evidence is inconclusive.褪黑激素是一种荷尔蒙分泌，自然是在傍晚从松果腺在大脑中，并告诉大脑，现在是时候睡觉。褪黑激素已在实验中使用，以防止飞行时差反应，但大多数的证据是有定论。 It is unlicensed in the UK and not recommended for use as little is known of its long-term effects.这是无牌，在英国和不建议使用，作为所知甚少，其长期影响。

• Jaundice 黄疸 Jaundice - newborn 黄疸-新生儿 Jet lag 时差 Joint hypermobility 联合hypermobility

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