Healthy Diet For those of you who work in Night Shift

Are you one of those who work in night shifts? While others are sleeping soundly, you have your work routine. Working in night shift is opposite to the activities and social life in general, as well as family life and the body's biological rhythms, and may increase the risk of several chronic diseases. If you work the night shift, give special attention to your diet to stay healthy.

Diet Rich in Nutrients

Night shift workers often do not get enough sleep, and sleep deprivation is associated with an increased risk of obesity. According to Harvard Medical School's Division of Sleep Medicine, sleep deprivation is also associated with increased risk of diabetes, the body's decreased ability to fight infections and cardiovascular disease (heart and blood vessels). Besides getting more sleep, eat a balanced and nutritious diet.

Avoid High Fat Foods

Digestive problems, such as ulcers, heartburn, and indigestion, are more common in those who work in night shifts. Digestive system slows down at night, and even food can be well tolerated during the day can cause problems when eaten in the evening. Digestive problems are also aggravated by eating in a hurry, especially snack foods high in fat, caffeinated beverages, cabbage, onions, spicy foods and fried foods.

Eat in small portions

Nutrition Counseling Center at Cedars-Sinai suggest that night shift workers ate food as usual but in small portions, before the hours of 1 am, which contains protein, healthy fats and complex carbohydrates are balanced. An example could be a sandwich made of whole wheat bread stuffed with chicken breast, spinach, and mustard instead of mayonnaise and served with fruit or vegetables, or other types of protein-rich menu which features healthy fats and other complex carbohydrates. Limit yourself to eat a light meal or snack before bed in the morning.

Limit Caffeine

Many night workers who choose to consume coffee or soda to stay awake so it can continue its work. Caffeine can decrease the number and quality of sleep, and the effect will be even more apparent in people over the age of 40 years. Avoid drinking caffeinated beverages within 5 hours before you sleep.

When working at night, instead of making your body energized by consuming snacks or caffeine to keep your energy level, better use some of your break time to do a brisk walk in a safe area around where you work. We recommend that you do not do dinner 2 times a night, during in the workplace and with family at home, because it can make you experience excess calorie intake. Better bring a healthy snack with a nutritional balance of the home rather than eating dinner with an extra portion of food or snacks high in calories and fat in your workplace.