A lot of people that I come across, especially in the metro areas complain that the lack of day time they have is the main cause behind their obesity and ill-eating habits. A lot of these people, actually do have a lot of day time, but they end up spending it sleeping, since they are working night shifts for most of the month.
People who work in night shifts, generally tend to skip a meal every once in a while, have irregular eating habits working shifts on their jobs, and have generally no exercise schedule. These people generally tend to have risks of heart disease and stroke. If you find yourself, a bit helpless and belong to this category, the following 5 tips can help you maintain health while working shifts:
1. Have a stock of healthy foods available at home and office
One of the main problems that people in shifts face is that they don’t get enough time to choose the foods they consume. This happens specially when you are very hungry in a break from work or just rushing to office and you would munch on anything that you can get your hands on! The more processed and read-to-eat foods or fast foods you consume, the more damage you are doing to your health. Instead of Carb filled diet, try keeping a fresh stock of green easy to eat veggies like carrots, or fruits such as apple, banana instead of munching daily on a pack of cookies.
Also keeping a stock of dry fruits such as almonds, cashews, walnuts and apricots which are super rich in nutrients and fiber and can give a quick energy boost.
2. Follow the Meal before Shift pattern
People who earn their living working shifts, tend to sometimes change their sleeping patterns to just survive the 5 days and enjoy on weekends. While this may sound like a plan for your social life, it causes harm to your health in the long term. Try practising making your meals before the shift, or have the preparatory parts done before you leave for work, so once you are back, you can just heat them up in a few minutes and get some healthy meals for eating.
3. Pack your meals to work
People who tend to work night shifts often have the habit of pickup from fast food joints or eat junk food from the canteen on a regular basis. Instead, try to inculcate the habit of packing your meals when you leave for work. Working shifts doesn’t mean you need to compromise on what you eat.
4. Sit while you eat
Another important tip that I would like to give to my fellow readers is to make time for your meals. Working shifts doesn’t mean you always eat on-the-go. Have a break, sit and relax and enjoy your food. This is normal even for people working in night shifts.
5. Do moderate exercises and keep yourself hydrated
You should always drink plenty of water throughout the days, no matter which shift you are working in. Also, brisk walks and couple of stairs up or down the days will go a long way in keeping you in shape.