Working late at night or in night shifts can bring a lot of changes in your life in many ways. Our body is made to work during the day and rest at night. However, when we work at night, which is contrary to our body’s natural rhythm, it results in special challenges, including weight gain and excessive stress. If you are working in night shift then it is important for you to pay more attention to your sleep, diet and eating time. Adequate sleep and choosing healthy food are two major factors that you need to pay attention to. Many studies have repeatedly confirmed that people who work night shifts weigh more than those who work day shifts. Weight gain is also linked to other health problems. But don’t worry, to prevent weight gain and other health problems, Ayurveda has given some healthy diet tips for night shift workers which will help them maintain a healthy life.
- Start your day with dinner: Usually we start our day with a nutritious breakfast, but those who have night shifts, their day starts with dinner. So, if you start your day at or after 7 pm, have your dinner between 7:30 pm and 8 pm. Don’t try to make up for it with work time and don’t delay it until midnight. Similarly, if you start your day around 4 pm or 5 pm and end around 1 to 2 pm, try to have your evening meal by 8 pm as well.
- Have a light dinner: There are many people who start feeling sleepy after having dinner. In such cases, it is important to have a light dinner such as brown rice and vegetables with lentils or grilled chicken steak. Eat foods that are rich in protein and fiber. Protein and fiber can keep you satiated for a long time, without making you feel sleepy.
(Also Read: 8 Amazing Ayurveda Tips For Healthy Eating At Night)
Protein and fiber can keep you satiated for a long time, without making you feel sleepy.
- Take one spoon of ghee (clarified butter): According to Ayurveda, staying awake at night increases dryness in the body. Therefore, eat a spoonful of ghee before leaving for work, as it will balance the dryness in the body.
- Skip oily food: Eating heavily fried foods will not only make your stomach feel bloated and heavy but will also lead to weight gain. Since our digestive system is inactive at night, it becomes difficult for the body to digest food. Ayurveda says that eating oily or unhealthy food can cause acidity and gastric problems.
- Eat more nuts: Feeling hungry at night is very common and whenever you feel like it, instead of eating burgers and samosas, choose healthy snacking options like roasted gram, makhana and almonds. This will not only help you control your weight but will also prevent you from feeling excessively hungry.
- Avoid taking too much caffeine: To stay active and focused, night shift workers consume countless cups of coffee or tea, which has no good effect on their health. If you feel sleepy or inactive during work, you should keep your body hydrated. You can do this by drinking water or fresh juice every half hour. Give it a try and see how it works.
Avoid drinking tea or coffee at work, instead drink water or fresh juice to keep yourself active and focused.
Here are some healthy options for night shift workers:
Eat seasonal fruits and vegetables to meet your nutritional needs.
- fresh fruit and vegetable juices
- Seasonal Fruits and Vegetables
- Whole Grain Bread with Hummus
- dry grains and grain salads such as couscous, quinoa, bulgur, and barley
- dry roasted nuts
- trail mix
- cottage cheese
- Fruit shake made with low fat milk
- Boiled Egg Salad with Vegetables
- Sandwiches made from low-fat meats such as chicken and fish with vegetables
- Beans and Sprouts
- Greek yogurt
If you work shifts and have irregular eating habits, put these diet tips into practice for a healthy work-life balance.
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
