Surviving Night Shifts

Surviving Night Shifts

By Deepalekha Banerjee  on: 15 June 2016
Rate this: 
 5 Rating  based on 2 Reviews

A moderate part of our population work in shifts or in night shifts. It is quite difficult to maintain a healthy lifestyle while working in night shifts. Some of the typical health issues faced by the people working in night shifts are as follows:

  • Irregular appetites
  • Weight gain or weight loss
  • Gastro intestinal disorders
  • Lack of sleep
  • Emotional distress
  • Lack of concentration

Some possible reasons for these might be :

  • Too much caffeine
  • High fat snacking
  • Infrequent eating during the day
  • Over eating during the night
  • Lack of exercise

Nutritional tips to survive night shifts:

  • Eat small frequent meals as opposed to large heavy meals .
  • Eat more protein & less carbohydrates during your shifts.
  • Avoid sugar and sweetened beverages.
  • Chose healthy snacking options like whole fruits, salads, whole wheat or oats crackers and cookies and yogurt
  • The diet must contain omega-3 fatty acids. This helps in keeping you alert and energetic.
  • Limit caffeine intake.
  • Finish cooking before your shift starts
  • Drink plenty of fluids.
  • Carry in between meals and snacks from house with you to avoid fast food and junk food.
  • Drink good amount of water to stay hydrated and healthy.

Night shifts are not easy. But night shifts should not make your lifestyle unhealthy. As there are excuses to depend on junk foods and fast foods, there are also excuses to remain healthy. Only the cloice being yours. What you choose is actually what matters the most. If you choose to be healthy no one on this earth can detrack you. Your determination, willpower and motif towards life has to be positive to remain healthy. Then only you can change the world into a healthy nutritious world to live in in near future. Keep smiling stay healthy.

                                                                                                           ~Dt. Deepalekha Banerjee


Tags:

 Related Blogs:
Tips for Eating Out
07 June 2016
While maintaining a healthy lifestyle which includes weight loss and even maintaining ideal body weight, EATING OUT seems to a be a BIG problem. But the fact is it is NOT. If one knows the trick to pick and choose what is right for them, eating out is as entertaining and relaxing as to others. Tips to pick and choose : Before going out for the grand treat have some healthy snack at home. Drink a glass of lemon water while brushing through the menu properly Skip the hard drinks and sugary drinks To start with Soup without cream and fresh salad with dressing on the side. Use the dressing only as much as required. Choose the best quality protein – egg white, lean meat, fish, Soya chunks, low fat paneer Do not be afraid to ask for the recipe if you cannot understand Order grilled, smoked, tandoori items in appetizers basically protein next to soups and salads Make healthy swaps like opt for whole grain bread or brown rice instead of white bread or normal rice; avoid cheese puffs, potatoes and deep fried items. Choose stir fried vegetables instead. Instead of creamy cheesy pastas choose wheat pastas with tomato sauce base. Don’t miss on dessert. Intead of ice cream or chocolate soufflés choose a small fruit custard or fruit sorbet . Add little or no additional salt. Look for entrees which say baked, steamed, grilled, broiled, poached or raw Enjoy the meal slowly while engaging in a gossip Make smart choices at your favourite food joints Coffe bar – a regular coffee instead of latte Mexican – choose Fajitas made with grilled meat and vegetables or enchiladas filled with chicken or any lean meat and vegetables instead of dishes smothered with cheese, fried chimichangas, refried beans, large bowls of tortilla chips (a few with salsa is fine), pitchers of margaritas  Japanese – Choose Sushi made with shrimp, tuna, tofu, or vegetables, sashimi, miso soup, teppanyaki dishes (meat, fish, or vegetables cooked on an iron griddle) instead of Tempura, large platters of sushi rolls (each can be 250 calories or more, and you can easily eat two or three), teriyaki (the sauce can contain a lot of sugar) Chinese – choose Stir-fried shrimp, chicken and vegetables, steamed brown rice instead of dishes with thick sweet-and-sour sauces like Kung Pao chicken, large bowls of rice, fried egg rolls, lo mein, breaded or deep-fried foods such as orange beef Indian – Choose Tandoori chicken or other foods cooked in a tandoor oven; look for \"tikka\" or \"bhuna\" dishes, which aren\'t covered with heavy sauces. Avoid ordering dishes that come with creamy sauces, naan (Indian breads that are often stuffed with potatoes or coconut and topped with butter), deep-fried samosas Italian – Choose Vegetable or seafood antipasto, minestrone soup, fish or chicken dishes served with vegetables, grilled meats. Donot order deep-fried and breaded foods such as veal or eggplant parmesan, creamy sauces such as fettuccine Alfredo, dishes stuffed with cheese such as manicotti and calzones Enjoy socializing and outside meals. Dieting is not all about restricting and boring. Its just a healthy lifestyle.                                                                                                                                                                                  ~ Dt. Deepalekha Banerjee
20 plants salad Lovers must grow
18 June 2016
Salad lovers must have their own kitchen garden to make things easier for them. This will also help in consuming the salad as fresh as we want and it would taste great. The colour of the salad will be vibrant because of the freshness and it would be appealing to eyes and stomach. Moreover one would consume no preservative or harmful pesticides as you will go organic. So the 20 plants salad lovers must grow are as follows: 1.    Amaranth- spinach substitute that grows remarkably well in warm, humid weather 2.    Arugula- popular mixed salad green with a pleasant, peppery kick 3.    Asian greens ?- tasty family that includes the bold mizuna, spinach-like tatsoi and others 4.    Beans - delicious (and healthy!) ingredient in hearty, filling salads 5.    Borage - produces edible, cucumber-flavored flowers 6.    Broccoli ?- a single serving has about twice as much vitamin C as an orange 7.    Cauliflower ?- pale cousin of broccoli with similar health benefits and taste 8.    Celery ?- rich with fiber, easy way to add more texture to a salad 9.    Chard - top superfood, often included in premade salad mixes 10. Cress - recently ranked as the most nutrient dense food 11. Cucumbers - iconic summer crop, increase the cool, crisp factor of any salad 12. Kale ?- packed with iron, often shredded to make a simple salad 13. Lettuces - with so many interesting varieties to choose from, you could easily grow a lettuce-only Tower Garden! (And some people do.) 14. Mustard greens - like lettuce, a pretty big family that includes several delicious, spicy varieties 15. Nasturtium - edible flower with a peppery, cress-like flavor, doubles as natural pest control 16. Peas - sweet, snap varieties often added to salads 17. Spinach - perhaps the most popular salad ingredient next to lettuce, very sensitive to heat 18. Strawberries - delightful topping if you like sweet salads 19. Sweet peppers - enliven salads with color and crunch 20. Tomatoes - bursting with flavor, cherry tomatoes are a popular variety for salads                                                                                          ~ Dt. Deepalekha Banerjee
Deepalekha Banerjee

 View Profile

Nutritionist / Dietician in Pallikarnai, Chennai, India 

Dt. Deepalekha Banerjee, M.Sc. in Food & Nutrition (from Jadavpur University, Kolkata) having app. 10 years of professional experience in the Nutrition and Dietetics field. She has worked with brands like Nestle (Gurgaon), Apollo Hospital (Kolkata) and VLCC (Gurgaon & Kolkata) and is currently functioning as Nutrition and Dietetics Consultant to her clients in India and abroad.Her field of expertise ranges from weight loss programme, diet for diabetics, renal diet, hepatic diets, diet for good heart, pregnancy and lactation diets and the list goes on. Though the current era is all about 'speed', she doesnot believe in 'Crash Diets', however in disciplined life style and positive attitude towards life. She is a very effective counselor and a 'go to' person.One should eat to live, not live to eat~Moliere.....this site provides a complete 360 degree solution to nutritional wellbeing encompassing lifestyle modification including frequent health tips, weight & figure management.Please visit my facebook page - www.facebook.com/360degreenutricareIn this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; '360 Degree Nutricare by Dietitian Deepalekha' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  Looking for weight loss diet or a  Dietician in Pallakaranai or in Chennai? Interested in excellent weight loss service online or in Chennai? Then contact us. You can view our reviews and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. NO Fad / Crash Diets, NO Starvations, No Gadgets and No Unsubstanciated claims! Deepalekha's diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits
Deepalekha Banerjee
Dt. Deepalekha Banerjee
Nutritionist / Dietician in Pallikarnai, Chennai Register Now!
By using this website, you agree that we and our partners may set cookies for purposes such as customising content. I Agree