Table of contents:
- Healthy eating tips for workers shift
- 1. Provide healthy food at home
- 2. Prepare meals before you work shift
- 3. Eat before you work
- 4. Bring food from home
- 5. Take time to eat
- 6. Eat a healthy snack before bed
- 7. Reduce eating fatty foods, fried, or spicy foods
- 8. Reduce also sugary foods and drinks
- 9. Drink a lot
- 10. Watch your caffeine intake
- 11. Avoid alcoholic drinks
- Sports tips for workers shift
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 workshiftespecially 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 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 beverages 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 to walk 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.
