Cardiologist Martin Cowie spends much of his life on a plane。
心臟病專家馬丁·柯維有大把時間是在飛機上度過的。
With 150 trips a year, including jaunts to Asia every few weeks, numerous visits to Europe, biannual trips to the Americas and a yearly stop in Australia, it’s no wonder he regards the sky his second home。
每年150次出行，包括每隔幾周去亞洲、數(shù)不清幾次去歐洲，兩年一次去美洲，每年一次去澳大利亞，難怪他說天空是他第二個家。
For business travellers like 48-year-old Cowie, life can be a never-ending whirlwind of carry-ons, check-ins and clock-changes How do frequent travellers continue to look and feel human, through regular long-haul flights?
對于像48歲的柯維一樣經(jīng)常出差的人來說，生活就是不斷地準(zhǔn)備登機行李、辦理登機手續(xù)以及倒時差。這些頻繁出行的人如何做到在長途飛行之后看起來或感覺和普通人一樣呢?
To get through time zone trauma, Cowie has two key tricks — and one of them involves working less。
柯維有兩個方法可以熬過時差帶來的痛苦—其中一個涉及減少工作量。
“Always watch your posture when flying. It’s too easy to end up with crossed legs, crunched up and at risk of deep-vein thrombosis and back pain,” he said. ”Nowadays, I rarely ever work on my laptop as it encourages such a bad posture on the flight。“
飛行的時候一定要時刻注意姿勢，蹺二郎腿，或骨頭嘎吱響很容易造成深靜脈血栓和背部疼痛的風(fēng)險。”他說道�，F(xiàn)在，我很少使用筆記本電腦，因為這樣容易在飛行時引起姿勢不當(dāng)。
“Remember few people have ever died of jet lag,” he added, but long flights can take their toll in other ways。
他補充道“記住，很少有人因為時差而死，但是長途飛行會以其他方式讓你痛苦。”
BBC Capital quizzed frequent business fliers for their best tips and tricks to beat jet lag and arrive five time zones away ready for the next meeting。
BBC對經(jīng)常因出差坐飛機的人做了調(diào)查，搜集了他們到克服時差，飛去參加有5個時差的地方開會的最佳辦法。
Before you board
登機前
Health is key, according to Jo Vickers, who runs her own travel public-relations firm, JV Public Relations in London. Vickers flies five times a month on average and has a regime she abides by to see her through long before she gets on the plane. “Strictly no booze,” is her foremost rule and getting plenty of exercise outdoors. She also does facial acupuncture, “which makes you look like you’ve had a face lift。”
倫敦JV旅游公關(guān)公司的老板杰·維克認為健康是關(guān)鍵。維克平均每月做5次飛機，她有一套在登機之前嚴(yán)格遵守的養(yǎng)生之法。“堅決不要喝酒”是第一條，并且多做戶外運動。她還會做面部針灸，“這樣能讓她看起來像做過拉皮。”
Hotelier Peng Loh, who travels from Singapore to other parts of Asia, Australia and Europe at least twice a month, is equally abstemious. In addition to avoiding alcohol pre-flight, he tries to “have a full meal on the ground before I get on the plane so I am not hungry and don’t need a meal [in flight]” he said。
酒店經(jīng)理羅彭每月至少要從新加坡飛往亞洲其他地區(qū)，澳大利亞和歐洲兩次，他也是個有節(jié)制的人。除了避免飲酒，他“上飛機之前要飽餐一頓，這樣他就不會餓了，也不需要在飛機上進食了。”
Dr Stefanie Williams, a dermatologist and medical director at European Dermatology London suggests topping up on Omega-3 fatty acids prior to the flight to prevent swollen feet and thread veins. The Omega-3 thins blood, helping to lower the risk of thrombosis, according to research. “You can do this by eating lots of oily fish or taking some fish oil supplements containing EPA and DHA for a couple of weeks prior to flying,” she said。
史蒂芬妮·威廉姆斯博士是皮膚學(xué)家并擔(dān)任歐洲倫敦區(qū)皮膚科主任醫(yī)師，她建議在飛行之前補充ω-3不飽和脂肪酸以防止腳部水腫和網(wǎng)狀靜脈。Ω研究表明-3不飽和脂肪酸能夠稀釋血液，幫助降低血栓風(fēng)險。她說：“在飛行前幾周可以食用多脂魚或者吃一些含有不飽和脂肪酸的魚油。”
Settling into the journey
旅行中
Once on the flight, comfort takes priority, as do staying hydrated and getting some sleep。
在飛機上，舒適是最重要的，補充水分和睡眠也同樣重要。
Vickers wears slip-on shoes along with flight tights: “Women always get water retention, so I put the tights on in the lounge,” she said。
維克在飛機上會穿飛行緊身衣和穿脫方便的鞋子。她說：“女性總是需要維持水分，所以我會候機大廳時穿上緊身衣。”
She has her beauty regime down to an exact science. “I never wear make-up but always wear lip balm and hand cream,” Vickers said. “I use simple baby cream on my face. On my hair Philip Kingsley Elasticizer stops it from drying out and breaking。”
她還有一套嚴(yán)格遵守的美容之道。“我從來不化妝但一定會涂唇膏和護手霜”維克如是說道，“我只在臉上涂簡單的嬰兒霜。菲利普·金斯利牌彈力素能防止頭發(fā)干燥和斷裂。”
Airplane air conditioners have the tendency to dry skin out, so it’s important to keep skin clean and hydrated, advises Dr Williams. “Take some wet wipes to remove make-up fully before you go to sleep. Also make sure to bring some thermal water spray。” Although moisturiser is beneficial, “layer upon layer will actually clog up pores, so one good application is enough,” she said。
威廉姆斯博士建議道，飛機上的空調(diào)會導(dǎo)致皮膚缺水，所以保持皮膚干凈和濕潤很重要。“睡覺前用濕紙巾去除臉上的妝。并且?guī)媳駠婌F。“盡管保濕霜很有用，但臉上涂太多層會堵塞毛孔，所以使用一樣產(chǎn)品就可以了。”
Rodman Primack, executive director of Design Miami, brings his own in-flight kit, including travel sizes cleanser, oil-free hydrating serum and deodorant “all of which I use on the flight to get ready to sleep; I try to maintain the same ritual on an overnight flight that I would at home。”
邁阿密設(shè)計公司的執(zhí)行總裁羅德姆·普瑞馬克也有自己的登機必備品，包括旅行裝洗面奶，無油保濕精華，除臭劑，“這些都是我在飛機上睡覺前必用的;需要在飛機上過夜時，我會試著保持和在家一樣的睡前程序。”
On arrival
到達前
Before disembarking from the plane, Vickers changes into her work clothing, then dons a pair of high heels。
飛機降落前，維克會換上職業(yè)裝然后穿上高跟鞋。
Getting the body moving as quickly as possible once off the plane is also crucial. “When I disembark I make sure I walk very briskly as this really just gets the blood flowing again after a very long time sitting down,” Loh said。
下飛機之后讓身體盡可能的動起來也非常重要。羅彭說：“下飛機后，我會輕盈地走幾步，這樣能夠再久坐之后讓血液流動。”
Design Miami’s Primack has a meal as soon as he deplanes. “I immediately eat what is being eaten in the time zone I have arrived in regardless of what I may feel like,” he said. “I go for a run or walk. I never take a nap on arrival — that is disaster。”
邁阿密設(shè)計公司的普瑞馬克下飛機后馬上進餐。他說道：“到達目的地之后我會馬上食用當(dāng)?shù)氐氖称�，無論我感覺如何。之后我會出去跑步或散步。我絕不在到達后睡覺——那就是災(zāi)難。”
Warding off jet lag
克服時差反應(yīng)
Jet lag, a confusion between the internal body clock and the external environmental time, is often one of the most unpleasant parts of travel。
時差反應(yīng)是生物鐘和實際環(huán)境時間之間的差別帶來的紊亂，是旅行中最令人痛苦的負面影響之一。
“We as humans were never expected to travel at speed across time lines so quickly; when you go beyond three time lines you can start getting jet lag,” said Dr Guy Meadows, who runs the Sleep School in London and is author of The Sleep Book。
倫敦睡眠學(xué)校的校長以及《睡眠之書》的作者蓋·米德斯博士稱“我們?nèi)祟愓{(diào)整時差的速度永遠不會比飛越幾個時區(qū)的速度快;當(dāng)穿過3個時區(qū)后，你就會有時差反應(yīng)了。”
The best thing to do, he said, “is immediately act as if you are in the host country when you get on the plane. Eat when they eat, sleep when they are sleeping. If it isn’t natural for you to be sleeping during the day on the plane, tire yourself out beforehand with exercise or make yourself drowsy with meditation or mindfulness,” he said。
他說：“最好的方法就是下飛機后馬上按照當(dāng)?shù)厝艘粯踊顒�。他們吃什么你就吃什么，他們什么時候睡，你就什么時候睡。如果白天你在飛機上睡不著，之前通過運動讓自己疲憊或者通過冥想或思考讓自己瞌睡。”
In general, it takes about one day to get over each hour of time difference from your home country, Dr Meadows said. One way to cut back on that time zone malaise? “Three days before your return, West to East, for example, each day go to bed an hour earlier and wake up an hour earlier. So by the time you fly back, the time difference is reduced,” Dr Meadows suggested。
通常一個小時的時差要花一天來適應(yīng)。那減輕時差反應(yīng)的方法呢?米德斯博士建議：“在回國前3天，比如你是從西方回到東方，每天提前一個小時睡覺，提早一個小時起床，這樣等你回國后，時差就會縮短了。”
Loh also keeps his body clock in sync with his home country during short trips, so he doesn’t need to adjust when he returns home. “So from Singapore to London, I stick to Singapore time and go to sleep at 18:00 London time and get up at 2:00 do my emails and be in the office by 8:00 and finish off all my meetings by early evening if possible,” Loh said。
羅彭在短途出行時，生物鐘仍然和本國時間保持一致，這樣回去后就不用調(diào)時差了。他說：“所以從新加坡到倫敦，我按新加坡時間活動，所以在倫敦當(dāng)?shù)叵挛?點時，我就睡覺了，凌晨2點起來處理郵件，早晨8點去辦公室然后盡早結(jié)束所有會議。”
Dr Meadows recommends the power nap to combat jet lag. “The pressures of your old time zone bearing down on you can be sickening. Have a 10 to 30 minute power nap。”
米德斯博士建議通過小憩來克服時差反應(yīng)。“本國時間帶來的壓力可能致病�；�10到30分鐘小憩一下。”
