Healthy living starts from healthy habits. Starting from nutritious intake to enough rest. Well, what about the work that requires night shifts? Of course the rest hours are also a certain intake when the night is not good for health. According to the National Sleep Foundation, as reported by kompas.com, working time is often associated with a number of health problems such as an increased risk of metabolic problems, heart disease, digestive disorders, obesity, to cancer.
Night shift work can interfere with the body’s ability to repair DNA damage. In addition, melatonin levels in the body also decrease, this is the hormone responsible for regulating the body’s biological clock. However, we can still maintain a healthy body during the night shift work by making several lifestyle changes. Here are tips for maintaining health for those of you who work in the night shift.
Work on the night shift makes us have to stay awake at night. Even though at night, the body releases the hormone melatonin, which makes drowsiness and less alert. Because basically the body is designed to sleep at night. To overcome this, complete the night shift do not delay to sleep. Make sure the situation is for comfortable sleep. Try to sleep 7-8 hours.
2. Change your Snacks with Fruit or Healthy Snacks
Someone who works the night shift tends to experience metabolic syndrome and has an increased risk of obesity due to poor diet and disruption of the body’s biological clock. Planning a diet can help us stay healthy during the night shift work and relax more when you need to sleep. Choose foods that provide energy for activity. However, do not choose sweet foods or those that contain excess sugar. Replace the snack with healthy snacks that contain pure protein like protein shakes, greek yogurt and fruit toppings, or apple slices smeared with peanut butter.
3. Reduce Coffee Consumption
Caffeine is a stimulant. Most people drink coffee to start their work day. Eating coffee according to daily doses or not excessive will help stay awake during the night shift work. However, if you consume caffeine or coffee excessively, it can cause indigestion and muscle spasms. Coffee consumption should be stopped about 6 hours before bed to ensure that stimulants do not affect sleep. It’s good to replace your coffee cup with an Alkaline Powered Cheers mineral water bottle.
Cheers Alkaline Powered is drinking water with alkaline pH (up to 8.5) which helps neutralize body pH and counteract free radicals. The alkaline content also helps your body to be more hydrated, so that body fresher and healthier. Night work activities can run smoothly.
Napping is an important thing to do for the night shift work. While taking a nap before starting working hours can help get over exhaustion. Break time during work is important to maintain body health. Naps have been shown to improve and restore brain power. Sleeping for at least 45 minutes during a break from work will make us more refreshed. Even napping for 20-45 minutes has also been shown to be useful for shift workers to relieve fatigue. Ideally, a nap should not exceed 45 minutes to maximize benefits.
If you do work on the desk, often get up and take a walk for a while. Reporting from WebMD, a 10-minute walk increases the energy needed for the next two hours, when compared to consuming only energy bars or chocolate bars. So, take a break every time you start feeling sleepy. Not just walking, you can also do light exercise or just stretch for 10-15 minutes every 45 minutes to help your body carry oxygen to your blood vessels, brain and muscles. When you exert physical energy, the body sends signals to the brain to remind the brain to stay focused and alert, not drifting in drowsiness. In addition, oxygen intake to the brain that is maintained will help the brain’s ability to work and store information, and increase creative thinking.
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