Stay hydrated before, during and after the flight. Drink plenty of water or juice and avoid coffee and alcohol. In case of nausea, drink carbonated liquids like sparkling water.
Keep fit. If you work out regularly, it'll help. When you're on the flight, do some stretching and walk up and down the aisle once the seat belt sign is turned off. If there's a long layover at an airport, see if there's a gym. If there isn't, walk along the corridors.
Get a good night's sleep before you fly and, ideally, sleep on the flight. Darken your area, recline as much as possible and adjust the air control to cool. Use sleeping aids like ear plugs, blindfolds and neck rests to help you rest in-flight.
Get your body clock adjusted to local time right away. If you arrive at night, go to sleep. It helps when it's extra dark and cool in the bedroom. If you arrive during the day, stay awake for a few hours.
Take a shower as soon as possible to invigorate your muscles. Alternatively, get a massage. In case of a layover, certain airports have showering facilities, massage chairs and even spa treatments.
Have a healthy dose of pasta and greens before boarding. Avoid eating on the flight so you can spend that time sleeping. When you eat again, make it a protein-rich dish and aim for a mealtime in the new time zone.
Set your watch to the destination's time. This gets you psychologically in sync with the new time.
Give yourself a day or two to get over the jet lag. Rather than resist it, think of it as an opportunity to take things slowly and recover at your own pace.
