Working night shifts have been associated with an increased risk of different health conditions, including diabetes, obesity, gastrointestinal issues, hormonal imbalance, metabolic problems, etc. But more often than not, those who work the night shift may not have much choice in the matter. They have to simply do their best in the given circumstances. Night shift workers can take certain steps to reduce the negative effects of their routine on their body. This includes changes in not only their lifestyle but also their diet. In this regard, celebrity nutritionist Rujuta Diwekar recently shared some important advice. Find out more below.
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3 Important Diet Tips For Those Who Work Night Shifts, Given By A Nutritionist:
1. Have a millet-based meal before leaving for work
Ragi is a good choice for those working at night
Rujuta suggests eating rotis or porridge made of rajgira (amaranth), jowar, ragi or any millet before you leave the house. These ingredients can help beat cravings for junk food, a problem often faced on the night shift, according to her. They are rich in nutrients and fibre that promotes satiety and keeps up your energy levels. Click here for a recipe for ragi roti. If you want a millet porridge, find a recipe here.
2. Stay hydrated with natural drinks
The nutritionist advises against drinking tea or coffee immediately after reaching the office. Instead, she suggests first consuming natural drinks like chaas (buttermilk), saunf sherbet (fennel water) or plain water. These will soothe your system and help you avoid problems like bloating, acidity, headaches, nausea and irritability later. Click here to know how to make saunf water.
3. Have banana or gulkand with milk/water before sleeping
After returning home and before going to sleep, Rujuta suggests consuming gulkand mixed with water/milk or bananas. This will keep your hunger pangs at bay and ensure that your sleep is not disturbed, according to the nutritionist. Bananas and gulkand are both known to improve digestion and can restore balance to your body after a long working day.
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What Should You Eat On Night Shift?
Although you may be more inclined to foods high in refined sugar and carbs, stay away from them. They can hamper your health even further. Replace processed foods with those containing complex carbohydrates, healthy fats and preferably with a low glycemic index. It is advisable to opt for low-calorie and protein-rich snacks. Click here for a few good options. It is essential that you plan and prepare your meals in advance, so that your tiredness does not affect your dietary choices.
Keep these points in mind to take extra care of your health while working night shifts.
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Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.