Work Night Shifts? Nutritionist Shares 3 Important Diet Tips
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Loading... - Annette Monet
- 24 May 2023
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Working night shifts has been linked to an elevated risk of various health conditions such as diabetes, obesity, gastrointestinal problems, hormonal imbalances, and metabolic issues. However, individuals who work night shifts often have limited options and must make the best of their circumstances. Night shift workers can take specific measures to mitigate the negative impacts of their schedule on their well-being. These measures encompass not only lifestyle adjustments but also dietary changes. Celebrity nutritionist Rujuta Diwekar recently offered valuable advice in this regard. Let's delve into her recommendations:
Start your day with a nourishing millet-based meal
Before heading to work, Rujuta suggests consuming rotis or porridge made from rajgira (amaranth), jowar, ragi, or any other millet. These ingredients can effectively combat cravings for unhealthy junk food, which is a common issue during night shifts. Millets are rich in nutrients and fiber, promoting a feeling of satiety and sustaining energy levels.
Stay hydrated with natural beverages
Instead of immediately reaching for tea or coffee upon arriving at the office, Rujuta advises starting with natural drinks like chaas (buttermilk), saunf sherbet (fennel water), or plain water. These beverages help soothe your system and prevent problems such as bloating, acidity, headaches, nausea, and irritability later on.
Consume banana or gulkand with milk/water before sleep
When you return home and prepare to sleep, Rujuta recommends having gulkand mixed with water/milk or bananas. This practice will curb your hunger pangs and ensure undisturbed sleep. Both bananas and gulkand aid digestion and restore balance to your body after a long day of work.
What Should You Eat During Night Shifts?
Although the inclination may be towards foods high in refined sugar and carbohydrates, it's important to avoid them as they can further compromise your health. Instead, replace processed foods with options containing complex carbohydrates, healthy fats, and preferably a low glycemic index. Opt for low-calorie snacks that are rich in protein. Planning and preparing your meals in advance is crucial to prevent tiredness from influencing your dietary choices.
