Passport Q
Laura Ungar  Jul 26
3 MIN READ

Jet lag threatens to turn even a dream vacation into a slog

Jet lag threatens to turn even a dream vacation into a slog.

And with peak travel season underway, millions of people may have to contend with this disorienting condition, which can cause sleep disturbances, daytime tiredness, headaches and nasty gastrointestinal symptoms.

But you can minimize the effects of jet lag — and not just by adjusting your sleep-wake schedule. What and how you eat and drink can make a difference too.

Jet lag occurs when your body’s biological clock is out of sync with the time zone you find yourself in. Usually, environmental cues such as sunrises and sunsets help set your internal clock. But when you cross time zones, it may take a few days for your body to adjust.

“I’ve personally experienced pretty severe jet lag before,” during two European trips, said Tara Schmidt, a registered dietitian at Mayo Clinic in Rochester, Minnesota. “It really kind of ruined the first few days of my vacation.”

Eat on the local schedule at your destination



While symptoms of jet lag vary, digestive problems such as bloating, constipation or diarrhea are not uncommon, said Joanne Slavin, a nutrition expert at the University of Minnesota, Twin Cities.

One way to minimize jet lag is to begin gradually shifting the timing of your meals as you get ready for travel. Schmidt suggested first moving them by 15 minutes, then a half hour, then an hour closer to the destination time zone.

Then, after you get where you're going, eat when the locals eat.

If it’s morning, have breakfast. A hearty one aligned with your new time zone can help you recover from jet lag, a 2023 study co-authored by Northwestern University researchers suggests.

As the day goes on, keep to the same schedule, having lunch and dinner at times appropriate for the location.

“Immediately go on your new schedule,” Slavin said.

To avoid stomachaches, the U.S. Centers for Disease Control and Prevention advises keeping meals smaller just before and during travel. Schmidt said this is particularly important in the early days of a trip.

“Smaller meals tend to be more easily tolerated for people, especially if you have a sensitive stomach or maybe are dealing with some of those GI discomforts,” Schmidt said.

Later in the trip, she said, you may be able to ease into eating more at one sitting. Just be mindful about foods that you might not be used to, especially greasy or high-fat items.

“Enjoying a meal abroad is so fun, especially when you’re experiencing a new culture, a new food,” she said.

Watch what you drink on vacation



It’s also best to skip that glass of wine or pint of beer.

“As fun as it is sometimes when we travel, we really do endorse avoiding alcohol because alcohol is such a huge sleep disruptor,” Schmidt said.

Another pro tip: Use caffeine strategically. If you normally have a cup of coffee or tea in the morning, it’s fine to do that while traveling. But don’t have caffeine so late in the day that it will keep you up. And be aware that both caffeine and alcohol can make you more dehydrated.

“Dehydration can certainly worsen fatigue and those perceived jet lag symptoms,” Schmidt said.

Drink water before, during and after your flight to combat the effects of dry cabin air. At your destination, eight glasses of water a day is a good, easy-to-remember goal, but keep in mind that some people may need more fluids, others less, depending on things like weather and exercise. Cleveland Clinic experts suggest choosing bottled water if you have any questions about water safety.

When the trip is over, get back to your normal schedule



Experts say how and what you consume while traveling is only part of the equation for minimizing jet lag. But these changes complement the better known tips for adjusting your sleep schedule to the new time zone.

When your vacation begins winding down, the advice is much the same for sleep and eating: Ease back into your normal schedule and try to fully resume it at home.

“The sooner you get back to it, to all of your habits,” Slavin said, “the better off you’re going to be.”

by Laura Ungar

Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.


James Brooks  Jul 25
3 MIN READ

With swords, axes and shields, competitors from 30 countries are going head-to-head in the grounds of a Danish fortress in a modern version of old-fashioned battle

With swords, axes and shields, competitors from 30 countries are going head-to-head in the grounds of a Danish fortress in a modern version of old-fashioned battle.

by James Brooks

Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.


Terry Tang and Haven Daley  Jul 24
4 MIN READ

Chef Val Cantú and his team at Californios in San Francisco have earned a historic third Michelin star, the first for a Mexican restaurant worldwide

After an eight-year wait, the historic third Michelin star that chef and co-owner Val Cantú and his team at San Francisco's Californios craved is theirs. It's a first for any Mexican restaurant worldwide. So it's understandable he and his 40-person staff have more swagger.

by Terry Tang and Haven Daley

Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.


Mogomotsi Magome  Jul 22
3 MIN READ

Lesotho attracts thousands each winter to its unique ski resort, the only such tourist attraction in sub-Saharan Africa

One may not expect thousands to flock each winter to Lesotho but for many ski enthusiasts from across southern Africa, the small, landlocked mountain kingdom has become the go-to place in recent years.

by Mogomotsi Magome

Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.


Ksenia Prints  Jul 21
8 MIN READ

Tourism in Belize is projected to top pre-COVID tourism numbers by more than 10%. That record-breaking tourism, driven by expanding U.S. air service and a major airport modernization, has transformed Belize into one of the Caribbean's fastest-growing destinations for American travelers.

Tourism in Belize is projected to top pre-COVID tourism numbers by more than 10%. That record-breaking tourism, driven by expanding U.S. air service and a major airport modernization, has transformed Belize into one of the Caribbean's fastest-growing destinations for American travelers.

by Ksenia Prints

Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.


Fred Mery and María Teresa Hernández  Jul 19
3 MIN READ

In Japan, the Gion Matsuri festival brings towering floats to the streets in Shinto religious processions that are rooted in rituals dating back more than 1,000 years and that were intended to ward off epidemics

There’s a special moment when Katsushi Horikawa feels closer to the gods. It comes as he rides atop one of the towering floats pulled through the streets in a centuries-old procession in Japan.

by Fred Mery and María Teresa Hernández

Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.


Mandy Applegate  Jul 16
4 MIN READ

The wedding is over, and the couple has already taken a quick trip away, a long weekend somewhere warm and close. The honeymoon itself is still to come. More American couples are splitting the tradition into two: a short getaway right after the wedding and a much bigger trip planned months or a year later, and the latter increasingly points toward Africa.

The wedding is over, and the couple has already taken a quick trip away, a long weekend somewhere warm and close. The honeymoon itself is still to come. More American couples are splitting the tradition into two: a short getaway right after the wedding and a much bigger trip planned months or a year later, and the latter increasingly points toward Africa.

by Mandy Applegate

Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.


Chris Tremblay  Jul 17
5 MIN READ

The regional city of Tamworth, New South Wales, is successfully moving beyond its traditional country music identity to establish itself as a welcoming and emerging hub for LGBTQ+ travelers.

Tamworth, New South Wales, has long been synonymous with the strumming of acoustic guitars and the wide-brimmed hats of the annual Country Music Festival. However, the regional city is increasingly recognized for a different kind of vibrancy: its growing and resilient LGBTQ+ community. Traditionally viewed as a conservative rural stronghold, Tamworth is undergoing a quiet revolution, transforming into a lesser-known but deeply welcoming destination for queer travelers seeking an authentic regional Australian experience without the exclusion of the past.

by Chris Tremblay

Copyright EDGE Media Network. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.


Jennifer Allen  Jul 14
4 MIN READ

For years, Greenville, South Carolina, was a city travelers flew over on the way to somewhere better known, but lately it has become a destination in its own right. Tucked into the foothills of the Blue Ridge Mountains, the Upstate town has built a compact, walkable downtown around a waterfall park, a 28-mile rail trail and a cluster of museums, then added a food scene good enough to earn its first Michelin Star and host a season of "Top Chef."

For years, Greenville, South Carolina, was a city travelers flew over on the way to somewhere better known, but lately it has become a destination in its own right. Tucked into the foothills of the Blue Ridge Mountains, the Upstate town has built a compact, walkable downtown around a waterfall park, a 28-mile rail trail and a cluster of museums, then added a food scene good enough to earn its first Michelin Star and host a season of "Top Chef." Forty-eight hours is enough to eat well, get outside and take in the art, mostly without touching the car.

by Jennifer Allen

Copyright Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.


Chris Tremblay  Jul 15
4 MIN READ

While often associated with its pastoral Amish heritage, Lancaster, Pennsylvania, has rapidly transformed into one of the most LGBTQ+ affirming small cities in North America.

Lancaster, Pennsylvania, is a city defined by its striking contrasts. For decades, travelers have flocked to the region for its rolling farmland and the traditional lifestyle of the Amish community. However, as of Monday, July 13, 2026, the city’s narrative is being rewritten by a vibrant, visible, and growing LGBTQ+ community that has turned this historic hub into a modern sanctuary. Located in a county that has historically leaned conservative, the city of Lancaster—with a population of approximately 58,000 residents—has emerged as a "shining beacon of hope" for LGBTQ+ individuals across the Mid-Atlantic .

by Chris Tremblay

Copyright EDGE Media Network. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.