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Jet lag – just the name of it can make frequent flyers groan. If you are hopping between time zones for work or leisure, you have probably felt the dreaded exhaustion, mood swings, and overall brain fog that comes with it.

What is Jet Lag and Why Does It Happen?

Jet lag is a temporary sleep disorder that occurs when your body’s internal clock — also known as your circadian rhythm – becomes misaligned with the local time at your travel destination. This internal clock regulates your sleep-wake cycle, energy levels, digestion, and even mood based on a 24-hour rhythm tied to natural light and dark.

When you travel quickly across multiple time zones, your body doesn’t immediately adjust to the new schedule. For example, you might land in London in the morning, but your body still thinks it’s nighttime in Sydney. This mismatch can leave you feeling groggy during the day, wide awake at night, and generally out of sync which are classic signs of jet lag.

The more time zones you cross, especially heading east, the harder it is for your body to catch up – which is why jet lag tends to affect long-haul travelers the most.

How Can You Help Your Body Adjust?

One of the most effective ways to help your body adapt to a new time zone is by supporting your circadian rhythm – and that’s where melatonin comes in.

What Exactly Is Melatonin?

Melatonin is a hormone your body produces naturally, usually in response to darkness. It’s your brain’s way of saying, “It’s time to sleep.” Levels typically rise in the evening and drop off by morning to help regulate your sleep-wake cycle.

When you’re travelling across time zones and your body clock is out of sync, taking a small dose of melatonin at the new local bedtime can gently prompt your body to adjust. But timing matters – take it too early or too late, and it could throw your rhythm off even more. If you’re unsure when to take it, it’s a good idea to check with a healthcare professional.

Other Jet Lag Tips

Melatonin’s great, but it’s not the whole story. To really beat jet lag, you have to tackle it from multiple angles.

• Adjust your schedule early: If possible, start shifting your sleep and wake times a few days before you travel to better match your destination’s time zone. Even an hour or two can make a difference.
• Get strategic sunlight exposure: Natural light is a powerful cue for resetting your circadian rhythm. Spend time outdoors during the morning if you need to advance your body clock, or in the evening if you need to delay it.
• Stay hydrated: Dry airplane cabins can dehydrate you quickly, making you feel even worse when you land. Drink plenty of water during and after your flight.
• Limit caffeine and alcohol: While that coffee or cocktail may be tempting, both can mess with your sleep and make it harder for your body to adjust. Stick to water or herbal teas instead.

Sleep: The Foundation for Faster Recovery

Sleep is one of the most critical pieces in the jet lag puzzle. Without good sleep, your body struggles to heal, focus, and reset itself to the new environment.

• Create a restful sleep environment: Use blackout curtains and eye masks to block out distractions in your hotel room.
• Stay consistent with sleep times: Even if you feel tired at odd hours, try to stick to the local bedtime. Short naps (20–30 minutes) are fine in the early afternoon but avoid long naps late in the day as they can make adjusting harder.
• Resist the urge to oversleep: Sleeping much longer than usual might seem like a good idea after a long flight, but it can further confuse your body clock. Aim for your normal amount of sleep (7–9 hours for most adults).

Final Thoughts

There’s no magic bullet for jet lag, but there are proven strategies that can make it much more manageable – especially for frequent travellers. Building a toolkit that includes melatonin (used wisely), smart exposure to sunlight, good hydration, and a strong focus on sleep hygiene can help you stay sharp, energised, and ready to take on your destination.

Every traveller is different, so it may take some experimenting to find what works best for you. But with a little planning and the right techniques, you can make jet lag less of a dreaded side effect and more of a minor bump on your journey.

Reference:

• Better Health: Jet lag. Available at: https://www.betterhealth.vic.gov.au/health/healthyliving/jet-lag (Accessed: 29 April 2025)
• Healthline (2024): 8 Tips to Help Get Over Jet Lag. Available at: https://www.healthline.com/health/healthy-sleep/how-to-get-over-jet-lag (Accessed: 29 April 2025)

Feeling lightheaded or unusually tired lately? It can happen to most of us now and then, but if it’s happening frequently, iron deficiency might be the reason. Since iron plays a crucial role in oxygen circulation, low levels can leave you feeling weak and tired.

Why Does Iron Deficiency Make You Dizzy?

Iron plays an important role in your body to make haemoglobin, the protein in red blood cells that carries oxygen. When you don’t have enough iron, your body can struggle to get oxygen where it needs to go – especially to your brain. That’s why tiredness is such a common symptom of iron deficiency.

Without enough iron, your body can’t produce enough haemoglobin. As a result, iron deficiency may leave you tired and even short of breath.

Who is Most at Risk?

Iron deficiency can affect anyone, but some groups are more prone including:

• People with heavy periods
• Pregnant individuals (your body needs more iron during pregnancy)
• Those with low-iron diets
• People with conditions that affect iron absorption (like coeliac disease)
• Athletes, especially runners, who lose iron through sweat

If you’re in one of these groups and feeling lightheaded and tiredness, it might be time to check your iron levels.

Other Symptoms to Watch For

Tiredness isn’t the only sign of iron deficiency. Several other symptoms may indicate low iron levels, affecting overall energy, circulation, and oxygen delivery in the body. These include:

• Persistent Fatigue – Dizziness or light-head or struggling to complete daily tasks.
• Pale or dull skin tone – reduced haemoglobin levels can make the skin appear paler than usual, especially around the face, inner eyelids, and lips.
• Shortness of breath, even with mild activity – feeling winded after climbing stairs or doing light exercise due to reduced oxygen flow in the bloodstream.
• Brittle nails and thinning hair – nails may become weak, break easily, or develop ridges, while hair may shed more than usual.
• Cold hands and feet – poor circulation caused by low iron levels can lead to a constant feeling of cold, even in warm environments.

Experiencing a mix of these symptoms? It’s a good idea to talk to a doctor.

How to Boost Your Iron Levels

The good news? If your dizziness or other symptoms are linked to low iron, there are simple ways to increase your levels.

Eat More Iron-Rich Foods

One of the easiest ways to fix low iron is through food. Some of the best sources include:

1. Red meat, chicken, and fish
2. Leafy greens like spinach and kale
3. Lentils, beans, and chickpeas
4. Tofu and fortified cereals
5. Nuts, seeds, and dried fruits (like apricots and raisins)

Pair Iron with Vitamin C for better absorption

Your body absorbs iron better when you eat it with vitamin C. Try pairing iron-rich foods with citrus fruits, bell peppers, strawberries, or tomatoes.

Consider Iron Supplements

If changing your diet isn’t enough, supplements can help. A doctor or pharmacist can recommend the right dosage based on your needs. Just be sure to take them as directed as taking too much iron can cause digestive issues.

Cut Back on Iron Blockers

Certain foods and drinks can make it harder for your body to absorb iron. These include:

1. Coffee and tea
2. Dairy (like milk and cheese)
3. High-calcium foods

If you’re boosting your iron, try to avoid these at mealtime.

When to See a Doctor

If tiredness is happening regularly, don’t ignore it. While iron deficiency is one possible reason, other conditions like poor sleep, unhealthy diets, and lack of exercise, as well as medical conditions, or certain medications could also be the cause. A blood test can determine if low iron is the culprit and help you get the right treatment.

Final Thoughts

While low iron can leave you feeling constantly tired, it’s not the only possible cause. Low blood pressure can also contribute to that drained, lightheaded feeling. Staying hydrated, eating well-balanced meals, and avoiding long gaps between eating can help support healthy energy levels. If symptoms persist, a quick blood test can help determine whether iron level or something else might be to blame. Chemists’ Own PROCHECK Ferritin Rapid Test is a quick, accurate and easy to use test to screen and monitor your Ferritin levels at home.

The key? Listen to your body! If something feels off, check in with a doctor to get to the root of the issue. Chemists’ Own PROCHECK Ferritin Rapid Test measures a blood protein that contains iron. It shows whether your blood has too much or too little iron.

Always read the label and follow the directions for use.

Reference:

https://www.healthline.com/nutrition/iron-deficiency-signs-symptoms

https://www.healthdirect.gov.au/foods-high-in-iron

Dealing with joint discomfort can be frustrating, especially when it starts to affect everyday activities. Whether it’s occasional aches from exercise or ongoing joint discomfort due to mild arthritis, finding a solution is essential. Curcumin, the active ingredient in turmeric, has been used for centuries, and modern research highlights its effectiveness in supporting joint health.

What Is Curcumin and Why Does It Matter?

Curcumin is the compound that gives turmeric its vibrant yellow colour. While commonly known as a kitchen spice, its real power lies in its anti-inflammatory and antioxidant properties. Curcumin targets inflammation and may help reduce swelling, alleviate joint pain, and protect against further damage. It works to address the root cause of discomfort rather than just masking symptoms.

Can Curcumin Help with Joint Pain?

Inflammation plays a role in joint pain, whether it’s due to aging or overuse. Curcumin, traditionally used in Ayurvedic medicine, may help reduce mild joint inflammation and swelling. For general joint pain, curcumin may provide relief, making it a natural alternative.

Simple Ways to Incorporate Curcumin

Adding curcumin to your routine is easy and offers multiple options:

1. Spice Up Your Meals: Use turmeric in curries, soups, stews, or smoothies. Try making golden milk, a warm drink with turmeric, milk, and honey.
2. Supplements: If cooking isn’t practical, curcumin supplements in capsule form are a great alternative.

Why Curcumin Works for Joint Inflammation

Inflammation doesn’t just cause joint discomfort- it can lead to long-term joint damage if left unmanaged. Curcumin reduces inflammatory signals in the body, easing swelling and protecting joints from further wear and tear. Its antioxidant properties neutralises free radicals, therefore preventing them from causing damage. This dual action makes curcumin a comprehensive choice for joint health.

Getting the Best Results

Like any natural remedy, curcumin works best when you use it consistently. It’s not a quick fix, but if you stick with it, you’ll start to notice improvements in your joint comfort. Here are a few tips to maximise its benefits:

• Stay Consistent
  Make it a part of your daily routine. Whether it’s in your meals or as a supplement, consistency is key for seeing the best results.
  
  
• Pair with a Healthy Diet
  Pairing with a diet that’s rich in anti-inflammatory foods, like leafy greens, fish, and nuts, will enhance its effects and give you more overall joint support.
  
  
• Talk to Your Doctor
  While its generally considered safe, it’s always a good idea to check with your healthcare provider if you’re on any other medications or have existing health conditions.

Final Thoughts

If you’re seeking a natural way to ease joint discomfort, curcumin could be the solution you’ve been looking for. It relieves mild joint inflammation/swelling, supporting joint health. While it’s not a quick fix, with consistency and the right approach, curcumin can make a noticeable difference in your joint comfort. Why not give it a try and see the impact it can have on your daily life?

Reference:

https://www.health.harvard.edu/blog/curcumin-for-arthritis-does-it-really-work-2019111218290

https://pmc.ncbi.nlm.nih.gov/articles/PMC5003001/

Have you ever wondered why some mornings feel more productive than others? It often comes down to your morning routine. Establishing simple, energising habits can transform the start of your day, giving you more focus, clarity, and stamina to tackle whatever comes your way.

If you’re not sure where to begin, don’t worry. Here’s a guide to five easy practices that can make your mornings more refreshing and productive without taking up too much time.

Start Your Day with a Glass of Water

It’s a simple act but one with a big impact. Drinking water first thing in the morning helps your body rehydrate after hours of sleep. It boosts your metabolism, kickstarts digestion, and gives your brain the hydration it needs to function clearly.

For an extra boost, think about adding gut health supplements to your routine. These supplements, especially probiotics, can improve digestion and promote nutrient absorption, helping you feel lighter and more energised as the day begins.

Move Your Body, Even Just a Little

Not everyone has time for a full workout in the morning, but even a few stretches or five minutes of yoga can wake up your muscles and improve blood circulation. Movement in the morning is like a reset button for your body, giving you an instant energy boost.

Pairing this with an immune system booster, like a nutritious smoothie or a shot of fresh ginger juice, can give your immune health the support it needs. Morning movement and the right nutrients work together to build resilience and keep you feeling your best.

Eat a Breakfast That Powers Your Day

Skipping breakfast can leave you feeling sluggish, but eating the wrong foods can also cause an energy crash. To set yourself up for success, focus on a balanced meal. Combine protein, healthy fats, and complex carbohydrates to keep you satisfied and alert.

Adding supplements for the immune system alongside your breakfast can further enhance your morning. Whether it’s a daily multivitamin or something targeted like vitamin C or zinc, supplements help fill in nutritional gaps and strengthen your body’s defences.

Take a Moment for Mindfulness

Mornings often feel rushed, but carving out even five minutes for mindfulness can make a significant difference. Whether it’s deep breathing, journaling, or simply sitting quietly with your thoughts, mindfulness helps calm your mind and prepare you for the challenges of the day.

This quiet time also benefits your physical health. There’s a strong gut health and immune system connection, and stress can disrupt that balance. Starting your day with mindfulness can reduce tension and support a healthier gut, giving you a strong foundation for the hours ahead.

If meditation feels overwhelming, start small. Focus on inhaling deeply for four counts, holding for four, and exhaling for four. This simple breathing exercise can ground you and clear your mind.

Organise Your Priorities for the Day

A few minutes spent planning your day can save hours of stress. Write down your top priorities, schedule any important tasks, and leave room for breaks. A clear plan helps you stay focused and prevents decision fatigue, especially on busy days.

This practice also ensures you’re intentionally carving out time for your well-being. For example, plan when you’ll eat or take a walk to recharge. These little acts of self-care are often what keep you feeling balanced and capable.

Why Small Changes Matter

Creating a morning routine doesn’t have to mean overhauling your life. Even small adjustments, like drinking water, moving your body, or practicing mindfulness, can create lasting benefits for your health and energy levels.

Adding a few targeted practices, such as taking gut health supplements or focusing on the gut health and immune system connection, can also amplify these benefits. The key is consistency – small steps, repeated daily, can lead to meaningful improvements in how you feel and function.

Ready to start? Begin with one habit that resonates with you and build from there. Your morning is yours to shape, and it’s the first step to creating the day you want.

Reference:

https://www.health.com/vitamin-c-and-zinc-8647938

https://www.medicalnewstoday.com/articles/how-to-get-energy-in-the-morning