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How does working in shifts affect your health?
As stated earlier, the first and foremost effect of working in shifts is lack of sleep. It is very common to see a night shift worker with dark circles, puffy eyes and a fatigued body.
Another very serious effect of working in a night shift can be emotional aloofness or feeling of being ignored and lonely. Although this may not be a case with all, but definitely affects the life of some night shifters. The feeling of being alone and left out can set in because of not being able to spend time with friends and family. A little time management can help you overcome this problem.
Night shift workers are more likely to suffer from cancer of various types, such as prostate cancer and breast cancer. Research has shown that shift workers are also at a higher risk of heart disease and stroke.
Most night shift workers suffer from various gastrointestinal problems such as constipation, diarrhea and irritable bowel syndrome. This can happen due to two reasons. Firstly erratic meal timings and skipping meals can upset the stomach. The second reason is snacking unnecessarily. When you’re awake at night, you’re bound to feel hungry. The body would not like to eat a proper meal in the middle of the night and you end up eating chips, biscuits and other junk foods.
Eating at incorrect time and eating incorrect foods also increases the chances of acidity and heartburn. Blood sugar levels may fluctuate and this puts night shift workers at a higher risk of diabetes.
Due to a disturbed biological clock, a lot of hormonal imbalances also occur in body. This can lead to thyroid and other disorders of the endocrine system. Women experience problems in their monthly menstrual cycle and may also face fertility issues.
Effect of night shift on your diet
Before we see the weight gain diet plan for indian night shift workers, it is important to know the effects night shift on your diet schedule.
While working in shifts, a person is unable to eat proper meals. Night shift workers sleep during the day. Hence they may not eat as many meals as another person would do during the day. Hence many of them who work in night shifts lose a lot of weight and become undernourished. The body is deprived of nutritious food and is not given food at the appropriate time. Eventually the situation gets worse and you feel very weak. It becomes impossible to concentrate on work and the sick leaves start increasing. Before the problem goes out of control, you need to look for a solution and get back to work. So here is your life saver weight gain diet plan for indian night shift workers.
Tips on healthy eating during night shifts
It might not be possible to get your shift changed and even tougher to get a new job but it isn’t actually difficult to take care of your health and gain some weight. Just calculate your current dietary requirement and consume at least 500 calories more than that per day. The only thing you need to ensure is that you eat healthy foods. If you eat junk, your weight will increase by leaps and bounds and it will bring lots of unwanted health problems along with it. Keep your caffeine intake to the minimum, since it causes acidity.
Although it isn’t easy to get in to this routine but it is better if you eat your meals at the proper time during the day. Do not skip any meal. If you work all night and reach home early in the morning, do not go to sleep on an empty stomach. Have a glass of milk and then sleep soundly. Try to get a good amount of sleep. Talk to your family members and make it very clear that you don’t want to be disturbed till a certain time. If you get about 6 hours of undisturbed sleep, it is good enough. Of course, you won’t mind another 2-3 hours but 6 hours is the minimum you should get on an average day.
When I do running then after few days pain start in front part of leg (below knee). I tried to continue but couldn't. I took a break n again started running but after few days pain rose again. What should I do please help.
Mere sir m dard hota rhta h kuch kamjori ka bhi reason ho sakta h. Baise meri health to shi h bt. Jb koi work krta hon aur phir thodi bad uthta hon to. Caro aur andera sa lgne lgta h. Kya yeh kamjori h kya. Agr h to kya khane pine m le. Aur sir dard bhi thik ho jaaye. Kamjori k liye kya khane pine m le. Pls advise me.
I want to improve my weight my weight my age 24 years my waleight is 50 kg very thin I am very shame about this reason please tell me the best medicine grow weight.
At what time we should prefer boiled egg. Before gymnasium workout empty stomach Or after workout after bath in breakfast? Please do the needful Thanks.
I have a pain in my head but only one side either on the left or on the right. When I take deep breath it vanish so. What should I do? One neurologist told me that I have migraine and I started taking medicines now last night after I have my medicine I feel pain in my head on left side. Then after few minutes it was gone. So. What should I do help me ty.
My height is 5'6 and my weight is 50 kg what should I Do should I go for exercise or first gain some weight.
I have pain in my hand for last 10 days and I have not fall and neither anything struck in my hands how it can be cured.
Will pimples come if we do masturbation? I am so irritated with this problem such that I could not masturbate with satisfaction.
I am 18 years old I've matsubrate for 3 to 4 yrs. Since 2 years I've stopped this. But for 1 years I've problem from sever erection and also it sperm passing through urine And urine color is light yellow so what I do for stop this?
I am suffering from piles from the last 04 years and some extra new fresh is produced below the rectum. Sometimes it bleed but not daily, its generally occasionally. Then flesh comes outside more when I be in sitting State during motion. Now my question is how to get rid of piles and those extra flesh completely without surgery.
There are lots of pimples all over my face. Mostly om forehead. I have tried many creams too but it made more worse. Please suggest something.
I have too much tanning on my exposed skin since many years. Especially on my hands and face. Please give me some advice for the diet or other remedies.
We typically seek counselling or psychotherapy when our old ways lead to problems and starts affecting us and the relationships we are into.
In conventional therapy, you may spend one or two hours per week developing new skills and exploring alternative perspectives. Once you leave my office, I hope you will incorporate the work you did into your daily life. Sometimes I will assign you “homework” that reinforces the concepts addressed in your session. You might choose to journal or simply think about what you learned to make better sense of it and to uncover new insights for your next appointment.
This consistent attention to your therapy leads to continuity, the unbroken thread that ties together your revelations from week to week. This is the key to lasting change. You and I plant the seeds for change in your session, and then your independent efforts allow them to take root and grow into the foundation for an improved life.
If your needs are minimal, or you just need someone to listen and give you quick fix solutions , this pattern could work for you. However, if your goals revolve around healing deep-seated hurts, improving relationships, or breaking lifelong habits, this pattern needs a lot of hard work. Without consistent effort between sessions, your therapy may feel disconnected from or even irrelevant to your daily life. If you don’t complete the tasks assigned to you each week, you miss the opportunity to practice new skills that contribute to the goals you set for yourself.
Your decision may create more peace in your life and/or lead to the end of important relationships. Your decision may leave you stuck in an untenable situation and/or open your eyes to the positive aspects of your life that you previously ignored. Whatever you do, make sure your choice not to change is the one that feels right for you.
When I ask you to practice a new behaviour, it is expected that you will feel uncomfortable and may stumble on your new path. I want you to challenge your status quo and take small, calculated risks that result in an incremental change.
Changing your life requires work. Weekly therapy sessions are just the beginning. The real work happens between sessions when you actively engage in the creation of change and commit to making it last.