I work 12 hours a day and shift changes every 4 weeks, 8 am to 8 pm then 8 pm to 8 am. Lately every time my shift changes my chest feels uncomfortable. As if there's a muscle in my chest and it feels shaky as if when you try to lift an object with your pinky. I know this schedule is a mess but I can't quit my job now so what do you advise to make the monthly schedule transition easier on my body? I sleep when I get sleepy but is it better to set a sleeping and waking schedule prior to the transition? I have 3 to 4 days only before night changes to morning and vice versa. In terms of nutrition how can I get proper nutrition when I frequently lose appetite due to the aggressive body clock change every month?
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Stop taking caffeine in any form, go for some routine blood test to find possible reason.
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1.no alcohol 2. Reduce body wt if over wt 3. No smoking/ tobacco/drugs/ avoid pollution 4. Diet - no ghee/ butter, have mix of vegetable oils - mustard, til, ground nut, olive oil, have more green vegetables and fruits, have whole grain atta, no fried. Fast. Spicy / processed/ junk food. Less sugar, potato, rice 5. 30 mts brisk walk daily 6. Deep breathing exercise for 10 mts daily 7. Meditation daily for 10 mts. 6-8 hrs of sleep at night 8. Expose your body to sun for 15-20 mts daily after some oil massage to get vit d. 9. Take more water medicine can not be advised for open question ,for medicine and further advise contact on private consults. Good luck.
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