Jet Lag Reduction: Study finds that what time you eat your breakfast is crucial

A new study has proposed a solution for combating jet lag, especially among older adults. The research suggests that eating a substantial breakfast in line with the destination’s time zone can help with jet lag recovery. The study also advises against having a late-night meal before travel.

The study, published in Chaos, was co-authored by Northwestern’s Rosemary Braun, an associate professor of molecular biosciences, applied mathematics and physics, and researchers from Santa Fe Institute.

“All things being equal, you might feel that you recover from the jet lag faster if you really focus on eating breakfast at a fixed time every day,” said Braun.

Jet lag occurs when the body’s internal clock, known as the circadian system, falls out of sync with the surrounding environment. The body has multiple internal clocks, each calibrated differently, and when these clocks lose synchronization, jet lag-like symptoms can occur. This phenomenon becomes more common as individuals age.

In this study, researchers wanted to explore the interplay of these internal clocks. To do this, they constructed a mathematical framework to account for this intricate interplay among internal clocks. They found that common signs of aging, like weaker communication between circadian clocks and reduced sensitivity to light, rendered the system more vulnerable to disruptions and slower to recover.

Interestingly, the study proposed a novel approach to expedite recovery from jet lag and similar disruptions: focusing on mealtime. Their results suggested that having a substantial breakfast in the morning of the new time zone could help recovery time from jet lag.

“Having a larger meal in the early morning of the new time zone can help overcome jet lag. Constantly shifting meal schedules or having a meal at night is discouraged, as it can lead to misalignment between internal clocks,” explained postdoctoral fellow at Northwestern University and lead author of the study Yitong “Pepper” Huang.