Frequent overtime? here are 7 tips to stay healthy and fit

Almost everyone has worked overtime. Overtime is synonymous with tiring working hours and an unhealthy lifestyle. However, sometimes situations force you to work overtime most days. In order to keep your body healthy and fit, there are several strategies you can do even if you work overtime frequently. Anything?

Tips for staying healthy and fit even though you are often overtime

1. Don't eat late

When you feel sleepy and tired, people often become lazy to eat. In fact, the body needs to get sufficient food intake to produce the energy it needs during overtime. Even so, make sure you are not late or delaying dinner time. The reason is, the body's metabolic rate will automatically slow down at night.

That is why, even though overtime you are advised to eat a heavy meal before 8 pm so that your body has time to process the food and at the same time cleanse the toxins in the body. In addition, eating on time is also one way to keep your weight from gaining excessively.

2. Adjust the portion of the meal

Eat in moderation at meal times. The key, little but often. Immediately eating large portions does not only result in weight gain. However, it can slow down your digestive system and increase your risk of developing serious diseases like diabetes.

3. Choosing the right foods and snacks

Avoid sugary, fatty, spicy, and high-salt foods. Apart from being difficult for your body to digest, these types of food will often make you feel hungry again. Focus on healthy foods that can meet your energy intake easily.

You can eat healthy foods that contain balanced nutrition from carbohydrates, protein, good fats, and fiber. Now, if you want to snack, choose healthy snacks. Examples include fresh fruit, cereals, granola, biscuits, and so on.

4. Avoid coffee

Severe sleepiness, red eyes, lack of concentration, stiff back, or low back pain are some forms of warning from the body to get some rest. However, most people often ignore these signs and instead consume certain foods or drinks as stimulants to reduce fatigue and drowsiness.

One of the stimulants that make the most of the best "friends" when working overtime is the caffeine in coffee. If you often stay overtime, most people will definitely become a coffee hobby.

Although it looks very helpful, excessive caffeine consumption can be harmful to health. The reason is, consuming more than one cup of coffee in one night can make the body experience dehydration and insomnia.

Apart from coffee, you are also advised to avoid energy drinks and alcohol. Just like coffee, these two types are types of drinks high in sugar and caffeine. Well, caffeine can force the heart to work. While the excess sugar content can trigger diabetes.

5. Drink lots of water

Instead of consuming coffee overtime, it's better to fill your fluid intake by drinking lots of water. Drinking water aims to prevent dehydration so that you stay focused and don't get tired while working overtime.

How much water you should drink depends on your individual needs. However, it is best to drink immediately whenever you feel thirsty, so that your water needs are well supplied.

6. Insert exercise during working hours

Most workers who sit for hours in front of a computer screen during the day often complain of back pain and neck muscle pain due to sitting posture when typing that tends to bend or office chairs that do not support posture. Well, as a solution do stretching exercises.

Doing short stretching exercises can help keep your blood circulating and help your body stay alert when you feel tired. No need to do strenuous exercise, you can simply do light movements such as stretching your neck and back.

7. Take supplements

If you cannot meet the nutritional intake of the food you consume daily, you can take certain supplements. However, everyone's nutritional needs are different. That is why, before taking supplements, you must first consult a doctor. This is done so that you get the right supplement recommendations according to your needs.