I am 24 years old I work in core night shifts from 9.30 pm to 6.30 am. So daily am having my meals only twice a day at morning 9 am and in evening 7 pm day by day am feeling so weak and facing health issues so can you please advice me on how to maintain my diet and stay healthy.
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Hye. Thanks for the query. Late night shifts affect not only weight but energy levels too. The odd timings are a stress on the body and if not managed right can lead to many lifestyle disorders. Avoid stimulants, such as caffeine and nicotine, before bedtime. If you're working nights and need to sleep from morning until afternoon, you might try to avoid caffeine after midnight. ��������� To get uninterrupted sleep, when you do sleep. ��������� Take a short nap before your shift. Napping for up to 30 minutes just before work or on a break may increase alertness and enhance your performance. ��������� Stick to the routine. Go to sleep as soon as you can after work. ��������� Avoid the use of sleep aids. Make healthy lifestyle choices: ��������� Eat a healthy diet and include physical activity in your daily routine. ��������� To maintain a nourishing diet, it?s vital to adjust your meal routine around your schedule. ��������� If exercise seems to energize you, plan to work out after you wake up rather than before you go to sleep. ���������� Resist the temptation to use tea, coffee, junk food or nicotine to stay awake or alcohol to get to sleep. ��������� Do not skip meals. ��������� To avoid taking in empty calories from vending machines or fast food, plan ahead. It is easy to eat to pass the time, but you?ll gain weight this way. Bring a healthy meal with you to work. ��������� If your job is majorly desk-based, your metabolism may slow down during those long periods of inactivity, and you may find few opportunities for exercise. Use whatever free time you do have during the day for active pursuits. Set aside part of your lunchtime for some form of exercise. On other days of the week, try to do at least a 20-minute brisk walk.� ��������� If you work at your desk for most of the day and have a predictable work routine, you may become bored and use food as a diversion. Take regular breaks from sitting at your desk to stretch your muscles and refocus your eyes from the computer screen or paperwork. This will relieve boredom and distract you from cravings for unhealthy snacks. ��������� Snacking often in between work is normally on junk or sweets which can quickly add calories. Try to stock up on healthy snacks, dairy, nuts etc. ��������� Don?t eat a huge meal right at the end of your shift. It will just lead to trouble digesting as well as disrupted sleep.� ��������� Drink plenty of water throughout your shift.� ��������� Take foods rich in complex carbohydrates which provide energy over a long period of time rather than quick sugar bursts that won't last too long. ��������� Include protein rich foods to help repair you?re worn out muscles. ��������� It is important to avoid fatty and greasy food at night, and control the intake of spicy food. ��������� Eat a big meal at the start of your work schedule, and a moderate meal around midnight. ��������� Before going to bed in the morning, you can eat a regular breakfast meal in a small quantity.
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