Focusing on health while working night shifts can be challenging to say the least. When your schedule is continually changing, it can be tough to fit in healthful meals and exercise. After all, that’s tough enough to do when you have a steady schedule! This can lead to skipped meals, fast food, irregular eating habits and a considerable reduction in exercise. The outcome is usually gained weight and an increased risk of heart disease and diabetes among other things.
That said, this doesn’t mean it’s impossible to keep up your health while working night shifts. You just need to know how to do it and take on some strategic habits to get it done. Fortunately, these habits aren’t actually difficult. It’s just a matter of adopting them. For that reason, you need to take a step back and remind yourself that your health is the most important thing you have. It’s what makes it possible for you to do everything else. It’s what makes sure your loved ones don’t have to worry about you.
You are worth the effort to find out how to keep up your health while working night shifts even if it means a few small things need to change. What are these habits you’ll need to adopt? Consider the following:
Prep healthy foods – Whenever you’re already in the kitchen getting a meal ready, think about prepping for other meals, too. This can mean making double batches of healthful meals so you’ll be able to reheat the ample leftovers as future lunches and dinners. It may also mean that while you’re waiting for the water to boil or your meal is simmering, you can cut up fruits and veggies and place them into little grab-and-go containers. The more convenient you make these foods, the more likely you are to eat them.
Shop for healthy foods – Go to the farmer’s market and pick up as many fresh fruits and vegetables as you can eat. Go for some whole grain breads if there is someone there who bakes it. When you do to go the grocery store, focus on staying in the outer border of the store as much as possible. This means fruits, veggies, dairy and meat. Try to avoid any processed packaged foods or pre-made frozen dinners. Though they may offer a great deal in terms of convenience, they can also set you back in terms of health.
Get up a few minutes earlier – Try getting up slightly earlier before your shift so you can get your dinner ready. That way, when you get home it will be a matter of heating it up and all the prep work will already have been done.
Make breakfast your big meal – Enjoy a large healthful breakfast when you get up each day. After all, you’ll already be prepping your dinner so you may as well make full use of your time in the kitchen. Focus on whole grains, fruit and protein. Enjoy an egg, a small amount of whole grain granola, some nuts and some fruit. It will be a great way to start your day and keep hunger under control later on.
Use a sleep aid – Somnaprin is a nonprescription sleep aid that can help to make sure you get to sleep at night, despite your changing bedtimes. Eating may be challenging, but so is sleeping. That said, your rest is still exceptionally important to your overall health.
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