With the trend of globalization, employees are being asked to work nights to keep up with the demands. To boost your career, you always stand up to the challenge. Working night shift forces your body to function on a schedule that goes against its circadian rhythm. For instance, regular lunch takes place around twelve noon, and if you’re eating your lunch at 2 a.m. due to work, then your body isn’t used to it.
It’s been known that night time is supposedly the period where the body detoxifies. Disrupting the detoxification process because you’re working during the hours that you’re expected to rest and sleep presents health risks. Healthy eating is the safety net of employees working night shifts because the body gets substantiated with nutrients to fight the risks brought by working during the night time.
Here are things you can do to make sure that you’re still eating healthy even during night shifts:
1. Eat your full meal before going to your shift.
An ideal full meal is served with a portion of the following food groups: grain, lean meat and poultry, good fat (plant-based), veggies, and fruits.
To avoid eating large meals twice, it’s best for you to eat your main meal an hour or two before going to the office. Your metabolism isn’t at its peak during night time. Overeating during these late hours may lead to weight gain.
2. Bring healthy snacks.
You can’t always rely on the vending machine since most of the snacks there are unhealthy with a lot of preservatives. However, if you don’t have much time to prepare your own, then you can ask management to get healthy snacks delivered. Snack Nation healthy snack delivery is one of those that your company can tap in terms of getting healthy snacks to your office hassle-free.
Eating bite-sized snacks frequently during your shift is enough to give you the energy you need. It’s been reported that there’s a rise in obesity risk on night shift workers. There’s been a lot of factors involved, one that you can control is the amount of your food intake.
3. Just have a light snack before you sleep.
The goal is for you to be fed just the right amount without being hungry or bloated as you go to sleep. Either of the two conditions can prevent you from getting a good sleep which your body needs aside from healthy food. Whole grain cereals or whole wheat slices of bread will do and of course milk.
4. Avoid fatty and spicy foods.
As they say, “prevention is better than cure.” Since your metabolism isn’t at its best during night time, it’s hard to break down fatty food that leads to indigestion. Also, acid reflux occurrence rate is higher at night so don’t light a fire in your stomach by eating spicy foods. These foods are triggers that are best to be avoided. The least that you want is to feel that burning sensation in your stomach.
5. Eat protein-rich foods.
Around 3 a.m. or 4 a.m. is when you’ll feel the most sleepy since your body is expected to rest at this time. Eat light snacks with high protein to keep yourself awake like mixed nuts, pumpkin seeds, or yogurt mixes. If you’re not too sure of what you should eat, you can go for hard-boiled eggs.
6. Limit your caffeine intake.
It’s true that caffeine helps us to stay awake, but too much of it causes more problems than its benefits. It can be a cause of trouble in sleeping and even upset your stomach. Better go for decaffeinated tea or coffee, or even herbal teas.
7. Drink more water.
It’s essential to keep yourself hydrated throughout the night shift so instead of caffeinated drinks or sodas, ensure you drink 8-10 glasses of water. It will help you be more alert.
Bring with you a water bottle so you can just drink every now and then during your shift.
Health is Your Greatest Investment
To stay healthy is everyone’s responsibility. No excuses, whether you’re on night shift or not! These things can serve as your guide in making sure that as you fulfill your responsibilities as an employee and eventually climb the corporate ladder, your health isn’t compromised. How good is success if you don’t get to enjoy its benefits because you’ve neglected your body. It takes a conscious effort; you have to decide and start now!