Contents:
- Medical Video: *Requested* Step-by-Step LPN tips for the 3-11 shift in LTC (Nursing home)
- Healthy eating tips for workers shift
- 1. Provide healthy food at home
- 2. Prepare food before you work shift
- 3. Eat before you work
- 4. Bring food from home
- 5. Take time to eat
- 6. Eat healthy snacks before bed
- 7. Reduce eating fatty, fried or spicy foods
- 8. Reduce sweet foods and drinks too
- 9. Drink a lot
- 10. Pay attention to your caffeine intake
- 11. Avoid alcoholic beverages
- Sports tips for workers shift
Medical Video: *Requested* Step-by-Step LPN tips for the 3-11 shift in LTC (Nursing home)
Normal working time is from morning to evening. However, some people also have to feel working at night because of their work schedule in the system shift. Undergo workshift, especially shift night, more or less can interfere with eating time, time to move or exercise, and bedtime.
Usually people work shift often skip meals, schedule irregular meals, and eat unhealthy foods. Over time, this habit will have an adverse effect on health. The worker shift have a high risk of experiencing weight gain and heart disease.
Some problems that may be faced by workers shift are changes in appetite, sleep problems, weight loss or rise, constipation or constipation, diarrhea, frequent stomach gums, digestive disorders, heartburn (burning or burning in the upper abdomen), and high blood pressure.
To maintain a healthy lifestyle, you should try to continue to eat healthy food and exercise and get enough quality sleep.
Healthy eating tips for workers shift
Some tips for those of you who work shift to be able to maintain a healthy diet, including:
1. Provide healthy food at home
Always provide healthy food, such as various vegetables and fruits in your kitchen. So that when you are hungry, your choice is only focused on these healthy foods. If you are sleepy and hungry at night, you can eat fruits that are healthier than eating instant food.
2. Prepare food before you work shift
This is so that when you go home and feel hungry, you can eat these foods. When you go home, you may feel tired and lazy to cook food. With the food that has been cooked before, you only have to warm it for a few minutes and you can immediately enjoy it.
3. Eat before you work
Working in a full stomach will make you focus more on work. In addition, if you enter shift night and big meals at night can cause stomach stomach, heartburn, and constipation or constipation. Dinner can also cause you to feel sleepy and lethargic, which can interfere with your work.
4. Bring food from home
Food from home is certainly healthier than you buy food outside the workplace. Besides being healthier, it can also help you save. In addition to bringing provisions for large meals, bring a healthy snack just in case you are hungry at any time. Unhealthy snacks, such as fried foods or snacks, will only add to your calories and fat. You can bring healthy snacks, such as fruit, pudding, bread, and more as a substitute for your snacks.
5. Take time to eat
Don't rush when eating or eating while working on assignments. Enjoy your food so that the body really feels full.
6. Eat healthy snacks before bed
Sometimes you feel difficulty sleeping when you are hungry or too full. If you feel hungry before going to bed, you should eat small foods, such as fruits, drink milk or juice. Don't eat too much near your bedtime.
7. Reduce eating fatty, fried or spicy foods
These foods can cause digestive disorders because the body's food is difficult to digest. Eating too much fatty food can also increase the risk of heart disease and type 2 diabetes.
8. Reduce sweet foods and drinks too
You might feel immediately energized when eating food or drinking sweet drinks, such as donuts or bottled tea. However, this taste does not last for a long time and then you will feel hungry again.
9. Drink a lot
This aims to prevent dehydration so you stay focused and don't feel tired while working. Bring a drinking water bottle near you so you can drink immediately when you feel thirsty.
10. Pay attention to your caffeine intake
Drinking caffeinated drinks, such as coffee and tea, keeps you focused. However, do not consume it excessively, which is more than 400 mg of caffeine per day, equivalent to 4 small cups of ordinary coffee. Caffeine can be in your body for 8 hours and this can interfere with your sleep. We recommend that you do not drink drinks containing caffeine close to your bedtime (4 hours before going to bed).
11. Avoid alcoholic beverages
Avoid alcoholic drinks before or after work. Alcoholic beverages may make you feel more relaxed, but also make your sleep disturbed. In addition, it can also have a negative impact on health.
Sports tips for workers shift
In addition to maintaining food intake, exercise is also needed for your energy balance. Exercise can help maintain your weight and reduce your risk of heart disease and diabetes. In addition, exercise also helps you get better quality sleep.
Even though you are working with the system shiftThis is not your reason for not exercising. Exercise at least 150 minutes per week or 30 minutes per day to keep your body in shape. Do light exercise, such as walking, running, cycling, or doing other small sports movements.
If there is no chance to exercise, at least you are active. Limit your time watching TV or just sitting in your free time. Try to walk more whenever you can compared to sitting in a vehicle, in front of a TV, or in front of a computer. Try to use stairs compared to using elevator when in the office. Do a small stretch before or after work shift or at rest. These small movements can keep your body active and fit.
In addition to maintaining food and exercise, get enough sleep. Adequate sleep time is 7-9 hours for adults. Enough sleep time makes you more focused at work. In addition, it can also prevent you from being exposed to the risk of diseases, such as heart disease, high blood pressure, diabetes, and obesity. Sleep deprivation can increase the risk of developing these diseases.
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