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Changing jobs how to take care of your diet and body weight
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One of the most common effects of shift work is impaired sleep quality. Over time, this can also lead to impaired immunity, problems with concentration and productivity at work. The human body is adapted to daytime activity and rest at night, so changing this pattern can adversely affect health. shift workers often sleep shorter and less efficiently, causing chronic fatigue and difficulties in regenerating the body.2. Change jobs and physical and mental health
Shifting is challenging for both physical and mental health because it involves adjusting to irregular hours of work that disrupt the body's natural daily rhythm, which can lead to health problems, impair body performance, regeneration, and emotional stability.3. The following is a list of the public health authorities of the Republic of Poland:
Additionally, an irregular work mode restricts time spent with loved ones, which can weaken emotional support, which is key to maintaining mental stability. Torquati et al. 2019). Shift work is associated with higher levels of mental stress. Chronic stress associated with shift work can also promote occupational burnout (L. All of these factors cause people working irregular hours to have to take special care to balance work and rest to minimize adverse health effects.4. Whether shift work can lead to weight problems
Leptin controls the sensation of satiety, while ghrelin is responsible for feeling hungry. Additionally, a lack of sleep impairs the body's proper regeneration, causing energy levels to drop significantly. McHill, K.P. Paca's alteration may disrupt the daily rhythm of cortisol release, which affects carbohydrate, fat, and protein metabolism. In addition, altered rhythms affect the release of hunger. Chaput et al. 2023). Lack of sleep can also lead to insulin efficiency and impair the use of insulin levels by cells.5. How to counteract the negative effects of shift work
To minimize the negative effects of shift work and to take care of health, it is worth implementing several practical strategies.6. Make sure your meals are regular
Try to eat at regular intervals of time, even if work forces you to eat late at night. Eating three main meals a day and 12 worthwhile snacks will help you maintain energy and prevent overeating. Although working hours may be irregular, it is important to try to maintain regular meals.7. Choose a full meal
These types of meals provide longer-lasting energy and nourishment for the body, such as protein-rich foods (e.g., eggs, lean meat, legumes), fiber (full-grain products, vegetables, fruits) and unsaturated fatty acids (nuts, avocados, olive oil). In shift work, fast food, ready meals, or sweet snacks are easy to get, which give a quick injection of energy but are low in nutrients.8. Make a supply of healthy snacks
Avoid high-processed foods rich in saturated fatty acids, sugar, and salt. When shift work forces you to eat at unusual hours, it's good to have healthy snacks on hand that you can take to work. They can cause a rapid rise in blood glucose and then a drop in it, so they don't last long and make you feel hungry.9. Drink the right amount of water
Avoid excessive sources of caffeine, such as coffee and energy drinks, as they can interfere with sleep. We often forget to get adequate hydration, especially during shift work. It is recommended that you do not drink caffeinated products for at least six hours before bedtime. Water is essential for your body to function properly, so remember to get hydrated regularly.10. Avoid heavy meals before bed
However, heavy, high-fat, salty foods can adversely affect sleep quality and lead to digestive problems and unpleasant stomach upsets. In shift work, it's easy to get a full, fatty meal just before bedtime, especially at night at work.11. Increase your physical activity
Although shift work can be exhausting, regular physical activity is vital for maintaining health and balance, such as short walks, stretching exercises, or strength training, which can improve your circulation, reduce stress, and maintain a healthy weight.12. Make sure you get the right amount of sleep
In summary, the key to taking care of your health in shift work is proper dietary organization, nutritional habits, and physical and mental well-being. Despite shift work, try to manage your schedule in such a way that you get the right number of hours of sleep. Regular meals, healthy eating, proper hydration and physical activity are the basic elements that will help you maintain your health despite your abnormal hours of work.
