How Jet Lag Impacts Women and Men Differently

Everyone feels tired and fatigued after a long journey, but when it comes to traveling across multiple time zones, the fatigue can increase significantly. This is due to a phenomenon called jet lag, which occurs when your body clock, or circadian rhythm, is out of sync with the new time zone.

Interestingly, studies and experts point out that jet lag symptoms can differ between men and women. In fact, it can be more severe in women than men.  Dr Gopabandhu Dutta, Gynaecologist and IVF Consultant at East End Fertility Clinic, Kolkata, spoke to the OnlyMyHealth team 

Read more:   Worried about jet lag? The ultimate guide to regulating your sleep cycle

Experts: Jet lag affects women more than men

 According to a 2010 study published in the International Journal of Endocrinology , the health effects of circadian rhythm disruptions, especially those caused by shift work and jet lag, can lead to a variety of health problems, including mood disorders, cardiovascular disease, and increased cancer risk. 

The study also highlights that women are particularly vulnerable to disruptions related to pregnancy and sleep disorders.

Dr. Dutta says the main culprit is hormonal changes.

“Women’s circadian rhythms are influenced by estrogen and progesterone, which regulate the menstrual cycle,” he says. These hormones can be disrupted by jet lag, leading to symptoms like irregular periods, mood swings, and increased susceptibility to sleep disorders. Additionally, women’s bodies are more susceptible to imbalances in the hormones that make them feel hungry and full, which can make it more difficult to maintain a healthy appetite during jet lag.”

Jet lag and hormonal changes in women

For women, hormonal changes can play a big role in jet lag symptoms, says Dr. Datta. Estrogen and progesterone, key hormones that regulate the menstrual cycle, can be disrupted by jet lag. These disruptions can lead to the following:

• Menstrual irregularities: delayed or early menstruation, changes in menstrual flow.
• Mood changes: feeling irritable, anxious, or depressed.
• Sleep problems: Trouble falling asleep, waking up frequently, or feeling unwell.
• Increased susceptibility to jet lag symptoms: Women may experience symptoms that are more severe and last longer than men.

Jet lag symptoms women should be aware of

Women may experience more jet lag symptoms than men. These include:

• Hormonal imbalance: Irregular menstrual cycles, mood swings, and increased susceptibility to sleep disorders.
• Metabolic changes: It becomes harder to maintain a healthy appetite, cravings increase, and weight changes occur.
• Cognitive challenges: Poor concentration, memory loss, increased fatigue.
• Physical symptoms: Headache, muscle pain, indigestion.

How to reduce jet lag symptoms

Although jet lag can sometimes go away on its own, women need to adopt special strategies to manage jet lag more effectively than men. These include:

• Track your menstrual cycle to determine when you are most hormonally sensitive and adjust your travel plans accordingly.
• Maintain a healthy diet by eating regular meals and avoid excessive caffeine and alcohol intake.
• Practice relaxation techniques such as meditation or yoga to reduce stress and improve the quality of your sleep.
• Establish consistent sleep habits, create a comfortable sleep environment, and limit screen time before bedtime.
• If you have any particularly severe or persistent symptoms, consult a medical professional for advice and appropriate treatment options.