May-June is that time of the year when a long flight is almost inevitable, with everyone planning long vacations. This is also that time of the year when the jet lag (also called ‘time zone change syndrome’) dread begins.

Now if jet lag only caused fatigue and trouble sleeping at night, one could still cope up with it somehow – but quite often, digestive upsets, topsy-turvy bowel and bladder habits, stinking headaches, BP fluctuations, lapses of memory, and massively scaled up irritability too come as part of the package – a potent list that can mar any vacation before it even begins.

People have been trying to find ways to combat it for a while, and synthetic melatonin is often touted as the cure-all for jet lag, but results, till now, are inconclusive. Similarly, pycnogenol – an extract of the bark of French pine trees – is another supplement that is being studied for, but again, things are still unclear. Researchers from the University of Edinburgh are working on eye drops which, they say, can make jet lag a thing of the past.

Argonne Anti-Jet-Lag Diet, developed in the 80’s at the US Department of Energy's Argonne National Laboratory, suggests alternating feast days (lots of proteins and carbs) and light fasting days (foods like broths, salads, and toast), as well as drinking coffee and other caffeinated beverages only at certain times. While it’s a little complicated and takes some effort, it is perhaps worth a try.

Similarly, there is some evidence that the timing of meals may play an important role in resetting body clocks, and I agree that there is some merit in eating three meals a day in line with the new time zone, even if that means eating khichri at 11 pm.

So this means it is super sensible to say no to that tempting preflight gin and tonic, or even up in the air, as alcohol at altitude will only dehydrate you and lead to more tiredness. Besides, alcohol also dumps vitamin B-complex from the body, a vitamin that actually helps fight jet lag.

Caffeine, though, can be a bit tricky. According to research, caffeine tricks the body into thinking it is around an hour earlier in the day, helping those traveling west, who need to push back their body clocks. So while a double espresso should have you sorted if you’re heading west, for those traveling east, it may make jet lag worse. Also, there is another catch: too much caffeine can also dehydrate you, and will affect your ability to sleep, and thus may increase jet lag recovery time.

Also avoid gas-inducing foods, a day or two in advance, as intestinal gas expands at high altitudes. So strike off beans, legumes, cauliflower and cabbage from your plates.

Definitely eat a light snack and have a drink containing electrolytes (such as fresh lemonade, coconut water), an hour before flying.

In the flight, continue to drink lots of water. If you are worried about having to go to the loo again and again, just opt for the aisle seat.

There’s nothing worse than dehydration to jack up the jet lag symptoms. This will also force you to get up and walk to the restroom, which helps circulation and gives you the necessary exercise.

Vitamin C is known to help as it is an antioxidant that helps relieve stress-related conditions (such as jet lag). Orange juice anyone! Or maybe even amla candies.

Also when you land, it is best to eat small meals throughout the day while you adjust to the new meal schedule.

(Kavita Devgan is a weight management consultant, nutritionist, health columnist and author of ‘Don’t Diet! 50 Habits of Thin People’.)