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December 13, 2016 By Urvashi Sareen 19 Comments

10 health care tips for a shift worker

vegi-protein

Shift workers as we know them are people who work through the night. But, ideally, it is not so. Anyone who works outside a steady 9 to 5 schedule is considered a shift worker. Working in shifts has become more prevalent in the last few years thanks to the numerous BPOs that have started across the country. Anyone working in shift goes through serious psychological and physiological changes that give rise to health issues

Working in a shift can have a serious impact both in the short and long term. Short term symptoms are equivalent to symptoms faced by individuals who have had a long flight, or a late night at work these include Gastrointestinal symptoms like upset stomach, nausea, diarrhea, constipation, and heartburn, Increased risk of injuries and accidents, Insomnia, decreased the quality of life and general feeling of being unwell.

Long-term effects are much serious and these include cardiovascular diseases, diabetes and metabolic syndrome. A Japanese study found that shift workers — specifically, those who worked 16-hour shifts — had a 50% higher incidence of diabetes than those who work during the day for normal hours.Metabolic syndrome is a combination of high blood pressure, high blood sugar, obesity, and unhealthy cholesterol levels. These lead to diabetes, heart attacks, and stroke. Apart from these individuals working in shifts are prone to obesity, mood swings and depression and serious gastrointestinal problems. 

Here are 10 healthcare tips for individuals working in shifts:

  • Take an hour or so to relax after work, whether it is day or nighttime. Relaxing music or a warm bath will help.
  • Eat meals at the same time each day seven days a week. This schedule helps maintain the body’s clock.
  • Eat high protein foods (egg whites, peanut butter on crackers, roasted nuts etc) to keep you alert. If you simply must eat some sweets, which tend to make you sleepy, do so at the END of your shift.
  • Avoid drinking alcoholic beverages before bedtime. Although the sedative effect helps you fall asleep, it tends to wear off in 2 – 3 hours and causes disturbed sleep in the latter half of the night.
  • Avoid coffee, tea, colas, and other caffeine drinks, which interfere with sleep. During a coffee break, drink orange juice and walk around. Physical activity promotes wakefulness.
  • Avoid going to bed on an empty stomach. If you don’t feel like eating much, try a glass of milk or dairy products, which promote sleep.Keep the temperature in your bedroom cool, not cold.
  • Darken bedroom or wear comfortable eyeshades. Eyes are sensitive to light even when the lids are closed, preventing you from falling asleep or getting consolidated sleep.
  • Block out daytime noises, which can disturb deep restful sleep. Use comfortable sponge ear plugs or “white noise” electrical devices such as fans, air conditioners, or a quiet tape.
  • Exercise, at least, every other day AFTER sleep. Daytime sleepers should avoid early morning exercise, which can promote wakefulness during the day.
  • Beware of certain medication. Avoid prolonged use of sleeping pills and other sedatives, which interfere with normal sleep patterns. Beware of cold and allergy medications which have sleep-related side effects. Pseudoephedrine (Sudafed) has a stimulating effect and antihistamines (Dristan) can cause drowsiness.

Follow these tips and bring a permanent shift in your lifestyle. Get healthy and fit.

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Comments

  1. Pharma franchise says

    July 15, 2017 at 6:07 pm

    Nice Post regarding healthy food for daily life…

    Reply
  2. Mark Bradley says

    December 11, 2017 at 4:41 pm

    Thanks for sharing these healthcare tips for shift workers. It is very important to take healthy diet when you are working so hard. So, if you are working out well and consuming healthy diet then you will easily be able to work with full energy.

    Great post!!!

    Reply
  3. opu says

    December 29, 2017 at 2:53 pm

    I am completely agree with this all tips. These foods are really improve our physical activities . We should follow these all tips for reduce our disease.
    Thanks

    Reply
  4. Lee Latchford says

    March 1, 2018 at 8:46 am

    Thanks for this lovely tips,I love it. I know this can help a lot of people. It will help me also to improve my site.

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  5. Lippy says

    June 18, 2018 at 11:41 am

    My brother is a shift worker. He is facing several health issues. I think this article can help him.

    Reply
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    June 20, 2018 at 5:47 pm

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    June 20, 2018 at 5:48 pm

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  8. John says

    July 2, 2018 at 6:40 pm

    Great Blog!! Thanks for sharing such a great information with us.

    Reply
  9. Intravenous Vitamin Clinic says

    July 23, 2018 at 1:41 pm

    Very helpful health care tips you shared. Keep up the great post.

    Reply
  10. Mary McRae says

    August 30, 2018 at 4:34 pm

    Such an amazing post. I’m very much glad to find this article. It gives me information that I’m looking for, thanks and keeps sharing 🙂

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  11. israt says

    September 26, 2018 at 4:11 pm

    this food s are very important to strong our health.

    Reply
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  13. Jennifer Dosset says

    October 13, 2018 at 12:34 pm

    helpful. thank you for this tips.

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  14. Jackpot says

    July 1, 2019 at 1:19 pm

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    July 6, 2020 at 1:42 pm

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    July 13, 2020 at 4:05 pm

    Thanks for the valuable information, I’m very much glad to find this article. It gives me information that I’m looking for, thanks and keeps sharing

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    July 15, 2020 at 6:17 pm

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    January 16, 2022 at 8:35 am

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    April 29, 2022 at 10:44 pm

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