Diet Tips for Night Shifts
Your way around a new diet plan as part and parcel of night shift
The right meal contributes to sound sleep, physical & emotional wellbeing, cognitive functioning, healthy appetite and work productivity.
Protein Rich Meals
Your meals should be packed with foods replete in protein— oats, almonds, cottage cheese, lentils, pumpkin seeds, milk, Greek yoghurt and broccoli have high protein content, to keep you recharged and energised without resorting to caffeine or binge-eats. You remain satiated throughout without munching on late-night snacks If night shifts are your jam, you need to cut down on the hunger pangs and cravings that compel you to grab unhealthy snacks— brimming with saturated fat and grease. Protein intake also acts wonders to obesity or belly fat—both being pretty prevalent among night-shift workers. A diet rich in protein also enhances metabolism which assuredly makes sure that you are burning some calories. Research has suggested with cautious integration of protein, you regulate blood pressure and maintain kidney health.
Juicy Fruits for Hydration
A bowl of fruit salad prepared with freshly cut slices is your best buddy since night shifts wring out hydration from the body unless taken care of. Besides drinking plenty of water at intervals, include peaches, strawberries, watermelon, cucumber, orange and lettuce to help your body retain moisture content. Go for zucchini and cucumber in summer since the anti-oxidants assuredly battle against fine lines, headaches, anxiety, inflammation, mood swings and perched throat.
Small Meals for Digestion
Large meals have the propensity to make you drowsy and lose alertness which impacts work and productivity. It is always suggested to consume in small amounts any meal cooked with light ingredients sans the oil and fry. A balanced combination of carbohydrates, fat and protein is the key to improve digestion and metabolism which will not affect your sleep in the morning.
The saccharine might lure you especially during the monotonous and merciless work hours, but it is pretty wise to steer clear from food that increases cellular ageing, weight gain, type 2 diabetes besides affecting immunity, chromium levels and cardiovascular health. If you are prone to consume high-glycaemic foods, a dietician may strategise the perfect chart. Sugar intake also jeopardises oral health and boosts the decaying of gums and teeth. You become more vulnerable to infections and inflammatory diseases. Since you are devoid of physical mobility during the shift hours, the additional intake of sugar could be hammer the final nail on the coffin.