Contents:
- Medical Video: 10 Warning Signs Your Heart Isn't Working Properly
- Tips for staying healthy and fit despite frequent overtime
- 1. Don't eat late
- 2. Set meal portions
- 3. Choose the right foods and snacks
- 4. Avoid coffee
- 5. Drink lots of water
- 6. Insert sports in working hours
- 7. Take supplements
Medical Video: 10 Warning Signs Your Heart Isn't Working Properly
Almost everyone must have worked overtime. Overtime is synonymous with tiring working hours and unhealthy lifestyles. However, sometimes the situation forces you to work overtime almost every day. In order for your body to stay healthy and fit, there are a number of strategies that you can do even though frequent overtime work. Anything?
Tips for staying healthy and fit despite frequent overtime
1. Don't eat late
When you feel sleepy and tired, often people become lazy to eat. In fact, the body needs to get enough food to produce the energy needed during overtime. Even so, make sure you are not late or delay dinner time. Because the body's metabolic rate will automatically slow down at night.
That is why, even though overtime you are advised to eat heavy food before 8pm so that your body can process food while cleaning up toxins in the body. In addition, eating on time is also one way to maintain your weight so as not to overdo it.
2. Set meal portions
Eat enough at mealtime. The key, a little but often. Direct eating in large portions does not only result in just gaining weight. However, it can slow down your digestive system and increase the risk of getting serious diseases such as diabetes.
3. Choose the right foods and snacks
Avoid sweet, fatty, spicy and salty foods. The types of food other than the body is difficult to digest will actually make you often feel hungry again. Focus on healthy foods that can easily meet your energy intake.
You can eat healthy foods that contain balanced nutrients from carbohydrates, proteins, good fats, and fiber. Well, if you want to eat a snack, choose it healthy snack. Examples include fresh fruits, cereals, granola, biscuits, and so on.
4. Avoid coffee
Heavy sleepiness, red eyes, no concentration, stiff back, or appear low back pain are some forms of warning from the body so that you immediately take a break. However, most people often ignore the sign and consume certain foods or drinks as stimulants to reduce fatigue and drowsiness.
One of the stimulants that is the best "best friend" when working late is caffeine in coffee. If you often overtime, most people will definitely become hobby coffee.
Although it looks very helpful, excessive consumption of caffeine can endanger health. Because, consuming more than one cup of coffee in one night can make the body dehydrated and insomnia.
Besides coffee, you are also advised to avoid energy drinks and alcohol. Just like coffee, both types are high-sugar and caffeine drinks. Well, caffeine can force the heart to work. While excess sugar content can trigger diabetes.
5. Drink lots of water
Instead of you consuming coffee during overtime, it is better to fill your fluid intake with a lot drink water. Drinking water aims to prevent dehydration so you stay focused and don't get more tired while working in overtime hours.
How much water you have to drink depends on your individual needs. However, it is best to drink immediately every time you feel thirsty, so that your water needs are adequately fulfilled.
6. Insert sports in working hours
Most workers who sit for hours in front of a computer screen during the day often complain of back pain and neck pain due to sitting posture when tending to bend or office chairs that do not support body posture. Well, as a solution, do stretch sports.
Exercising for a while can help maintain blood circulation and help the body stay alert when feeling tired. No need to do strenuous exercise, you can just do light movements such as stretching of the neck and back.
7. Take supplements
If you cannot get enough nutrients from the food you consume everyday, you can consume it supplement certain. However, each person's nutritional needs vary. That is why, before taking supplements you must consult your doctor first. This is done so that you get a supplement recommendation that is right for your needs.
