{"id":17983,"date":"2024-01-19T05:27:06","date_gmt":"2024-01-19T05:27:06","guid":{"rendered":"https:\/\/www.lifescienceart.com\/?p=17983"},"modified":"2024-01-19T05:27:06","modified_gmt":"2024-01-19T05:27:06","slug":"jet-lag-understanding-and-combating","status":"publish","type":"post","link":"https:\/\/www.lifescienceart.com\/vi\/science\/health-and-wellness\/jet-lag-understanding-and-combating\/","title":{"rendered":"Du l\u1ecbch nh\u1eb9 nh\u00e0ng: Hi\u1ec3u v\u00e0 ch\u1ed1ng l\u1ea1i h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Du l\u1ecbch nh\u1eb9 nh\u00e0ng: Hi\u1ec3u v\u00e0 ch\u1ed1ng l\u1ea1i h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd<\/h2>\n\n<h2 class=\"wp-block-heading\">Hi\u1ec3u v\u1ec1 h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd<\/h2>\n\n<p>H\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd, m\u1ed9t c\u0103n b\u1ec7nh th\u01b0\u1eddng g\u1eb7p \u1edf nh\u1eefng du kh\u00e1ch \u0111i qua nhi\u1ec1u m\u00fai gi\u1edd, x\u1ea3y ra khi \u0111\u1ed3ng h\u1ed3 sinh h\u1ecdc b\u00ean trong c\u01a1 th\u1ec3, c\u00f2n g\u1ecdi l\u00e0 nh\u1ecbp \u0111i\u1ec7u circadia, kh\u00f4ng c\u00f2n \u0111\u1ed3ng b\u1ed9 v\u1edbi m\u00fai gi\u1edd m\u1edbi. S\u1ef1 gi\u00e1n \u0111o\u1ea1n n\u00e0y \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn nhi\u1ec1u ch\u1ee9c n\u0103ng c\u1ee7a c\u01a1 th\u1ec3, bao g\u1ed3m chu k\u1ef3 ng\u1ee7-th\u1ee9c, \u0111i\u1ec1u h\u00f2a th\u00e2n nhi\u1ec7t v\u00e0 s\u1ea3n xu\u1ea5t hormone.<\/p>\n\n<h2 class=\"wp-block-heading\">Nguy\u00ean nh\u00e2n g\u00e2y ra h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd<\/h2>\n\n<p>\u00c1nh s\u00e1ng l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 ch\u00ednh trong vi\u1ec7c \u0111\u1ed3ng b\u1ed9 h\u00f3a nh\u1ecbp \u0111i\u1ec7u circadia c\u1ee7a ch\u00fang ta. Khi ch\u00fang ta bay qua nhi\u1ec1u m\u00fai gi\u1edd, ch\u00fang ta ph\u00e1 v\u1ee1 chu k\u1ef3 s\u00e1ng-t\u1ed1i t\u1ef1 nhi\u00ean c\u1ee7a c\u01a1 th\u1ec3, khi\u1ebfn nh\u1ecbp \u0111i\u1ec7u circadia tr\u1edf n\u00ean kh\u00f4ng \u0111\u1ed3ng b\u1ed9. S\u1ef1 kh\u00f4ng \u0111\u1ed3ng b\u1ed9 n\u00e0y d\u1eabn \u0111\u1ebfn c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd, ch\u1eb3ng h\u1ea1n nh\u01b0 m\u1ec7t m\u1ecfi, r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7, kh\u00f3 t\u1eadp trung v\u00e0 c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 ti\u00eau h\u00f3a.<\/p>\n\n<h2 class=\"wp-block-heading\">Vai tr\u00f2 c\u1ee7a nh\u1ecbp \u0111i\u1ec7u circadia<\/h2>\n\n<p>Nh\u1ecbp \u0111i\u1ec7u circadia l\u00e0 nh\u1eefng chu k\u1ef3 h\u00e0ng ng\u00e0y \u0111i\u1ec1u ch\u1ec9nh nhi\u1ec1u ch\u1ee9c n\u0103ng c\u1ee7a c\u01a1 th\u1ec3, bao g\u1ed3m gi\u1ea5c ng\u1ee7, th\u00e2n nhi\u1ec7t v\u00e0 s\u1ea3n xu\u1ea5t hormone. Nh\u1eefng nh\u1ecbp \u0111i\u1ec7u n\u00e0y \u0111\u01b0\u1ee3c \u0111\u1ed3ng b\u1ed9 h\u00f3a b\u1edfi \u00e1nh s\u00e1ng, b\u00e1o hi\u1ec7u cho c\u01a1 th\u1ec3 bi\u1ebft khi n\u00e0o \u0111\u1ebfn gi\u1edd ng\u1ee7 v\u00e0 th\u1ee9c. Khi ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng b\u1ecb gi\u00e1n \u0111o\u1ea1n, nh\u01b0 trong qu\u00e1 tr\u00ecnh di chuy\u1ec3n \u0111\u01b0\u1eddng d\u00e0i, nh\u1ecbp \u0111i\u1ec7u circadia s\u1ebd kh\u00f4ng c\u00f2n \u0111\u1ed3ng b\u1ed9, d\u1eabn \u0111\u1ebfn h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd.<\/p>\n\n<h2 class=\"wp-block-heading\">Li\u1ec7u ph\u00e1p \u00e1nh s\u00e1ng cho h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd<\/h2>\n\n<p>M\u1ed9t ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb hi\u1ec7u qu\u1ea3 cho h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd l\u00e0 li\u1ec7u ph\u00e1p \u00e1nh s\u00e1ng. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y bao g\u1ed3m vi\u1ec7c ph\u01a1i m\u00ecnh tr\u01b0\u1edbc \u00e1nh s\u00e1ng m\u1ea1nh v\u00e0o nh\u1eefng th\u1eddi \u0111i\u1ec3m c\u1ee5 th\u1ec3 \u0111\u1ec3 thi\u1ebft l\u1eadp l\u1ea1i \u0111\u1ed3ng h\u1ed3 b\u00ean trong c\u01a1 th\u1ec3. \u0110\u1ed1i v\u1edbi nh\u1eefng du kh\u00e1ch \u0111i v\u1ec1 h\u01b0\u1edbng \u0111\u00f4ng, ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng v\u00e0o bu\u1ed5i s\u00e1ng c\u00f3 th\u1ec3 gi\u00fap \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp \u0111i\u1ec7u circadia theo m\u00fai gi\u1edd m\u1edbi. Ng\u01b0\u1ee3c l\u1ea1i, nh\u1eefng du kh\u00e1ch \u0111i v\u1ec1 h\u01b0\u1edbng t\u00e2y c\u00f3 th\u1ec3 h\u01b0\u1edfng l\u1ee3i t\u1eeb vi\u1ec7c ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng v\u00e0o bu\u1ed5i t\u1ed1i.<\/p>\n\n<h2 class=\"wp-block-heading\">Melatonin v\u00e0 h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd<\/h2>\n\n<p>Melatonin l\u00e0 m\u1ed9t hormone \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh chu k\u1ef3 ng\u1ee7-th\u1ee9c. N\u1ed3ng \u0111\u1ed9 melatonin t\u0103ng l\u00ean t\u1ef1 nhi\u00ean v\u00e0o bu\u1ed5i t\u1ed1i, b\u00e1o hi\u1ec7u cho c\u01a1 th\u1ec3 bi\u1ebft r\u1eb1ng \u0111\u00e3 \u0111\u1ebfn gi\u1edd ng\u1ee7. Vi\u1ec7c b\u1ed5 sung melatonin c\u00f3 th\u1ec3 gi\u00fap thi\u1ebft l\u1eadp l\u1ea1i \u0111\u1ed3ng h\u1ed3 b\u00ean trong c\u01a1 th\u1ec3 v\u00e0 l\u00e0m gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd.<\/p>\n\n<h2 class=\"wp-block-heading\">C\u00e1c bi\u1ec7n ph\u00e1p kh\u1eafc ph\u1ee5c t\u1ef1 nhi\u00ean cho h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd<\/h2>\n\n<p>Ngo\u00e0i li\u1ec7u ph\u00e1p \u00e1nh s\u00e1ng v\u00e0 melatonin, m\u1ed9t s\u1ed1 bi\u1ec7n ph\u00e1p kh\u1eafc ph\u1ee5c t\u1ef1 nhi\u00ean c\u00f3 th\u1ec3 gi\u00fap l\u00e0m gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Gi\u1eef \u0111\u1ee7 n\u01b0\u1edbc:<\/strong> Duy tr\u00ec \u0111\u1ee7 n\u01b0\u1edbc l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft cho s\u1ee9c kh\u1ecfe n\u00f3i chung v\u00e0 c\u00f3 th\u1ec3 gi\u00fap gi\u1ea3m m\u1ec7t m\u1ecfi li\u00ean quan \u0111\u1ebfn h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd.<\/li>\n<li><strong>T\u1eadp th\u1ec3 d\u1ee5c:<\/strong> T\u1eadp th\u1ec3 d\u1ee5c v\u1eeba ph\u1ea3i c\u00f3 th\u1ec3 gi\u00fap c\u1ea3i thi\u1ec7n l\u01b0u th\u00f4ng m\u00e1u v\u00e0 th\u00fac \u0111\u1ea9y s\u1ef1 th\u01b0 gi\u00e3n.<\/li>\n<li><strong>Tr\u00e1nh caffeine v\u00e0 r\u01b0\u1ee3u:<\/strong> Nh\u1eefng ch\u1ea5t n\u00e0y c\u00f3 th\u1ec3 g\u00e2y r\u1ed1i lo\u1ea1n gi\u1ea5c ng\u1ee7 v\u00e0 l\u00e0m tr\u1ea7m tr\u1ecdng th\u00eam c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">M\u1eb9o \u0111\u1ec3 gi\u1ea3m thi\u1ec3u h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd<\/h2>\n\n<p>\u0110\u1ec3 gi\u1ea3m thi\u1ec3u t\u00e1c \u0111\u1ed9ng c\u1ee7a h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd, du kh\u00e1ch c\u00f3 th\u1ec3 l\u00e0m theo nh\u1eefng m\u1eb9o sau:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>L\u00ean k\u1ebf ho\u1ea1ch tr\u01b0\u1edbc:<\/strong> \u0110i\u1ec1u ch\u1ec9nh d\u1ea7n d\u1ea7n l\u1ecbch tr\u00ecnh ng\u1ee7 c\u1ee7a b\u1ea1n tr\u01b0\u1edbc chuy\u1ebfn \u0111i \u0111\u1ec3 gi\u1ea3m thi\u1ec3u s\u1ef1 gi\u00e1n \u0111o\u1ea1n.<\/li>\n<li><strong>Gi\u1eef \u0111\u1ee7 n\u01b0\u1edbc:<\/strong> U\u1ed1ng nhi\u1ec1u n\u01b0\u1edbc trong v\u00e0 sau chuy\u1ebfn bay c\u1ee7a b\u1ea1n.<\/li>\n<li><strong>S\u1eed d\u1ee5ng n\u00fat ch\u1eb7n tai v\u00e0 m\u1eb7t n\u1ea1 ng\u1ee7:<\/strong> T\u1ea1o m\u1ed9t m\u00f4i tr\u01b0\u1eddng t\u1ed1i v\u00e0 y\u00ean t\u0129nh \u0111\u1ec3 d\u1ec5 ng\u1ee7 h\u01a1n.<\/li>\n<li><strong>Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng m\u1eb7t tr\u1eddi:<\/strong> Ti\u1ebfp x\u00fac v\u1edbi \u00e1nh s\u00e1ng t\u1ef1 nhi\u00ean c\u00e0ng s\u1edbm c\u00e0ng t\u1ed1t sau khi \u0111\u1ebfn \u0111\u00edch.<\/li>\n<li><strong>C\u00e2n nh\u1eafc d\u00f9ng vi\u00ean b\u1ed5 sung melatonin:<\/strong> Melatonin c\u00f3 th\u1ec3 gi\u00fap thi\u1ebft l\u1eadp l\u1ea1i \u0111\u1ed3ng h\u1ed3 b\u00ean trong c\u01a1 th\u1ec3 b\u1ea1n v\u00e0 l\u00e0m gi\u1ea3m c\u00e1c tri\u1ec7u ch\u1ee9ng c\u1ee7a h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\">V\u01b0\u1ee3t qua h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd<\/h2>\n\n<p>H\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd l\u00e0 m\u1ed9t s\u1ef1 b\u1ea5t ti\u1ec7n ph\u1ed5 bi\u1ebfn khi \u0111i du l\u1ecbch, nh\u01b0ng c\u00f3 th\u1ec3 ki\u1ec3m so\u00e1t hi\u1ec7u qu\u1ea3 b\u1eb1ng c\u00e1c chi\u1ebfn l\u01b0\u1ee3c ph\u00f9 h\u1ee3p. B\u1eb1ng c\u00e1ch hi\u1ec3u nguy\u00ean nh\u00e2n g\u00e2y ra h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd v\u00e0 \u00e1p d\u1ee5ng c\u00e1c ph\u01b0\u01a1ng ph\u00e1p \u0111i\u1ec1u tr\u1ecb hi\u1ec7u qu\u1ea3, du kh\u00e1ch c\u00f3 th\u1ec3 gi\u1ea3m thi\u1ec3u t\u00e1c \u0111\u1ed9ng c\u1ee7a t\u00ecnh tr\u1ea1ng n\u00e0y v\u00e0 t\u1eadn h\u01b0\u1edfng tr\u1ecdn v\u1eb9n chuy\u1ebfn \u0111i c\u1ee7a m\u00ecnh.<\/p>","protected":false},"excerpt":{"rendered":"<p>Du l\u1ecbch nh\u1eb9 nh\u00e0ng: Hi\u1ec3u v\u00e0 ch\u1ed1ng l\u1ea1i h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd Hi\u1ec3u v\u1ec1 h\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd H\u1ed9i ch\u1ee9ng l\u1ec7ch m\u00fai gi\u1edd, m\u1ed9t c\u0103n b\u1ec7nh th\u01b0\u1eddng g\u1eb7p&hellip;<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[296],"tags":[23479,659,888,293],"class_list":["post-17983","post","type-post","status-publish","format-standard","hentry","category-health-and-wellness","tag-jet-lag","tag-travel","tag-sleep","tag-circadian-rhythm"],"_links":{"self":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts\/17983","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/comments?post=17983"}],"version-history":[{"count":1,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts\/17983\/revisions"}],"predecessor-version":[{"id":17984,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/posts\/17983\/revisions\/17984"}],"wp:attachment":[{"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/media?parent=17983"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/categories?post=17983"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/vi\/wp-json\/wp\/v2\/tags?post=17983"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}