11 Tips for healthy eating for those of you who do shift work & bull; hello healthy

Normal working hours are from morning to evening. However, some people also have to experience working at night because of their working schedule in the system shift . Going to work shift especially shift at night, can more or less interfere with mealtime, activity or exercise time, and sleep time.

Usually the working people shift skipping meals frequently, eating irregularly, and eating unhealthy foods. Over time, this habit will have a bad impact on health. Workers shift have a high risk of experiencing weight gain and heart disease.

Some of the problems that workers may face shift are changes in appetite, trouble sleeping, weight loss or gain, constipation or constipation, diarrhea, gas, indigestion, heartburn (burning or burning sensation in the upper abdomen) , and high blood pressure.

To maintain a healthy lifestyle, you should try to keep eating healthy foods and exercising and getting enough quality sleep.

Healthy eating tips for workers shift

Some tips for those of you who work shift to be able to maintain a healthy diet, including:

1. Provide healthy food at home

Always keep healthy foods, such as various vegetables and fruits, in your kitchen. So when you are hungry, your only choices are those healthy foods. If you are sleepy and hungry at night, you can eat fruits that are healthier than eating instant foods.

2. Prepare meals before you work shift

This is so that when you come home and feel hungry, you can eat these foods. When you come home, you may already feel tired and lazy to cook a meal. With pre-cooked food, you only need to warm it for a few minutes and you can enjoy it immediately.

3. Eat before you work

Working on a full stomach will make you more focused on working. Besides, if you are signed in shift evening and large meals at night can cause stomach gas, heartburn , and constipation or constipation. Dinner can also make you sleepy and lethargic, which can interfere with your work.

4. Bring food from home

Food from home is certainly healthier than buying food outside of the workplace. Besides being healthier, it can also help you save money. In addition to bringing lunch for a big meal, also bring some healthy snacks in case you get hungry at any time. Unhealthy snacks, such as fried foods or snacks, will only add to your calories and fat. You can bring healthy snacks, such as fruit, pudding, bread, and others as a substitute for your snack food.

5. Take time to eat

Do not rush to eat or eat while doing assignments. Enjoy your food so that the body really feels full.

6. Eat a healthy snack before bed

Sometimes you find it difficult to sleep when you are hungry or too full. If you feel hungry before bed, it's best to eat small meals, such as fruit, drink milk or juice. Don't eat too much near your bedtime.

7. Reduce eating fatty foods, fried, or spicy foods

These foods can cause indigestion because they are difficult for the body to digest. Eating too many fatty foods can also increase the risk of heart disease and type 2 diabetes.

8. Reduce also sugary foods and drinks

You may feel immediately energized when you eat foods or drink sugary drinks, such as donuts or packaged tea drinks. However, this taste doesn't last very long and then you will feel hungry again.

9. Drink a lot

This aims to prevent dehydration so that you stay focused and don't feel tired while working. Carry a water bottle nearby so that you can drink immediately when you feel thirsty.

10. Watch your caffeine intake

Drinking caffeinated beverages, such as coffee and tea, keeps you focused. However, don't overdo it, which is more than 400 mg of caffeine per day, the equivalent of 4 small cups of regular coffee. Caffeine can stay in your body for 8 hours and this can disrupt your sleep. It's best not to drink caffeine-containing drinks near your bedtime (4 hours before bedtime).

11. Avoid alcoholic drinks

Avoid drinking alcohol before or after work. Alcoholic drinks may make you feel more relaxed, but they can also disturb your sleep. In addition, it can also be bad for health.

Sports tips for workers shift

Apart from maintaining food intake, exercise is also necessary for your energy balance. Exercise can help maintain your weight and lower your risk of developing heart disease and diabetes. In addition, exercise can also help you get better quality sleep.

Even though you are working with the system shift , this is not your excuse for not exercising. Do exercise at least 150 minutes per week or 30 minutes per day to keep your body in shape. Do light exercise, such as walking, running, cycling, or doing other small sports movements.

If you don't have a chance to exercise, at least you are active. Limit the time you watch TV or just sit around in your free time. Try walking more whenever you can as opposed to sitting in a vehicle, in front of the TV, or at the computer. Try to use a ladder as opposed to using elevator at the office. Do small stretches before or after work shift or at rest. These small movements can keep your body active and fit.

In addition to eating and exercising, get enough sleep. Sufficient sleep time is for 7-9 hours for adults. Enough sleep time makes you more focused on work. In addition, it can also prevent you from risking diseases, such as heart disease, high blood pressure, diabetes, and obesity. Lack of sleep can increase the risk of developing these diseases.