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What You Should Know About Healthy Living While Working Graveyard

<p style&equals;"text-align&colon; justify&semi;">Let’s be real&period; The graveyard shift can wreak havoc to your biological processes&period; There is no sugar-coating this fact despite the increasing number of workers&comma; including those in the call center industry&comma; choosing to work at night time&period;Studies show that disruptions to circadian rhythms&comma; also known as the body clock&comma; can lead to excessive fatigue&comma; hormonal changes and metabolic disorders leading to obesity or diabetes&comma; or both&period; Fortunately&comma; a healthy lifestyle can mitigate the adverse impact of staying up all night&period; Always keep in mind the three pillars of health&colon; a healthy diet&comma; adequate rest and regular exercise&period; If you’re a graveyard employee&comma; or soon-to-be one&comma; here are simple tips to survive the graveyard shift through healthy meals&period;<&sol;p>&NewLine;<h2 style&equals;"text-align&colon; justify&semi;"><strong>Healthy Finger Foods<&sol;strong><&sol;h2>&NewLine;<p style&equals;"text-align&colon; justify&semi;"><img class&equals;"aligncenter wp-image-14979 size-full" src&equals;"https&colon;&sol;&sol;medusamagazine&period;com&sol;wp-content&sol;uploads&sol;2016&sol;12&sol;Screen-Shot-2016-12-29-at-12&period;48&period;36-PM&period;png" alt&equals;"What You Should Know About Healthy Living While Working Graveyard" width&equals;"625" height&equals;"349" &sol;><&sol;p>&NewLine;<p style&equals;"text-align&colon; justify&semi;">People who stay up late working or studying are more likely to crave high-calorie foods&period; This is why you keep thinking about burgers and pizzas while pulling an all-nighter&period; Thus&comma; graveyard shifters like call center workers and nurses are exposed to obesity and related diseases&period; Instead of dialing pizza delivery&comma; you can prepare your own healthy evening snacks&period; Ditch potato chips for real boiled potatoes&period; You can also cut apples&comma; papaya&comma; and strawberries&comma; and pack them in small containers in your fridge&period; Feast on fruits whenever your brain switches the hunger button on&period; You can try carrot sticks&comma; cucumbers&comma; and melons&period; The more colorful your fruit-vegetable snacks are&comma; the better&period;<&sol;p>&NewLine;<h2 style&equals;"text-align&colon; justify&semi;"><strong>Grow your Own Food<&sol;strong><&sol;h2>&NewLine;<p style&equals;"text-align&colon; justify&semi;"><img class&equals;"aligncenter wp-image-14980 size-full" src&equals;"https&colon;&sol;&sol;medusamagazine&period;com&sol;wp-content&sol;uploads&sol;2016&sol;12&sol;Screen-Shot-2016-12-29-at-12&period;50&period;50-PM&period;png" alt&equals;"What You Should Know About Healthy Living While Working Graveyard" width&equals;"623" height&equals;"416" &sol;><&sol;p>&NewLine;<p style&equals;"text-align&colon; justify&semi;">Healthy living doesn’t need to be expensive&period; While it’s true that organic produce is a little more costly that most supermarket choices&comma; you know that the long-term benefits are all worth it&period; Explore vertical indoor farms which allow you to grow spinach&comma; celery&comma; and other leafy goodies&period; There are a number of startups that integrate aeroponics or the process of growing plants in a misting environment&period; Some use mobile apps to help growers monitor plant growth&period; What can be cooler than preparing a salad from your own harvest&quest;<&sol;p>&NewLine;<h2 style&equals;"text-align&colon; justify&semi;"><strong>Eat lots of Antioxidants<&sol;strong><&sol;h2>&NewLine;<p style&equals;"text-align&colon; justify&semi;"><img class&equals;"aligncenter wp-image-14981 size-full" src&equals;"https&colon;&sol;&sol;medusamagazine&period;com&sol;wp-content&sol;uploads&sol;2016&sol;12&sol;Screen-Shot-2016-12-29-at-12&period;52&period;23-PM&period;png" alt&equals;"What You Should Know About Healthy Living While Working Graveyard" width&equals;"624" height&equals;"420" &sol;><&sol;p>&NewLine;<p style&equals;"text-align&colon; justify&semi;">Antioxidants are molecules able to control free radical chain reactions from exposure to chemicals&comma; pollution&comma; and other toxins&period; Many graveyard workers turn to cigarette smoking&comma; too much caffeine&comma; and sleeping pills to control their sleep-wake cycles&period; This increases their risk to diseases&period; With antioxidants&comma; your body is equipped to repair cell damage caused by free radicals&period; Strawberries&comma; cranberries&comma; walnuts&comma; and prunes are high in antioxidants&period; You can also prepare a healthy wrap for your lunch in the office with the following antioxidant-rich ingredients&colon;<&sol;p>&NewLine;<ol style&equals;"text-align&colon; justify&semi;">&NewLine;<li>Turkey-Boursin wrap<&sol;li>&NewLine;<li>Grated or chopped cabbage&comma; plum tomatoes&comma; and carrots&semi; Boursin&semi; a dash of garlic and parsley&semi; and lean turkey strips&period;<&sol;li>&NewLine;<li>Barley and black bean salad<&sol;li>&NewLine;<li>Boiled black beans&comma; chopped tomatoes&semi; a mix of lemon juice&comma; cheese&comma; and cilantro&semi; and a dash of red pepper flakes&period;<&sol;li>&NewLine;<&sol;ol>&NewLine;<h2 style&equals;"text-align&colon; justify&semi;"><strong>Know what to avoid<&sol;strong><&sol;h2>&NewLine;<p style&equals;"text-align&colon; justify&semi;"><b> <&sol;b> <img class&equals;"aligncenter wp-image-14982 size-full" src&equals;"https&colon;&sol;&sol;medusamagazine&period;com&sol;wp-content&sol;uploads&sol;2016&sol;12&sol;Screen-Shot-2016-12-29-at-12&period;55&period;34-PM&period;png" alt&equals;"What You Should Know About Healthy Living While Working Graveyard" width&equals;"621" height&equals;"413" &sol;><&sol;p>&NewLine;<p style&equals;"text-align&colon; justify&semi;">Stay productive at past 2 a&period;m&period;  by eating the right foods and avoiding those that can aggravate the impact of working at night&period; Burgers and fried foods can be enticing midnight snacks but these are also the top causes of heartburn and indigestion&comma; as well as heart diseases in the long run&period; Thinking of a trip to your favorite coffee shop for a tall mug of sugary coffee&quest; Think again&period; Your energy level may spike at the first hours of your shift&comma; but beware once it drops&period; You’d feel drowsy and sluggish&period; If you need a kick before your shift&comma; you can pack an energy bar or have a small cup of brewed coffee&period; Avoid alcohol at all costs and don’t make the mistake of consuming more than 400 mg of caffeine&period; The Dietitians of Canada shares the caffeine content &lpar;per 250 ml cup&rpar; of some of common drinks&colon; Coffee &lpar;80-180 mg&rpar;&semi; decaf coffee &lpar;3-15 mg&rpar;&semi; tea &lpar;43-60 mg&rpar;&semi; herbal tea &lpar;0 mg&rpar;&semi; cola &lpar;30 mg&rpar;&semi; energy drink &lpar;80-125 mg&rpar;&period;<&sol;p>&NewLine;<h2 style&equals;"text-align&colon; justify&semi;"><strong>Eating Guidelines for Night Employees<&sol;strong><&sol;h2>&NewLine;<p style&equals;"text-align&colon; justify&semi;"><img class&equals;"aligncenter wp-image-14983 size-full" src&equals;"https&colon;&sol;&sol;medusamagazine&period;com&sol;wp-content&sol;uploads&sol;2016&sol;12&sol;Screen-Shot-2016-12-29-at-12&period;57&period;17-PM&period;png" alt&equals;"What You Should Know About Healthy Living While Working Graveyard" width&equals;"617" height&equals;"415" &sol;><&sol;p>&NewLine;<p style&equals;"text-align&colon; justify&semi;">If you plan to apply for a  call center job&comma; it’s a wise move to make your preparations early&period; Understand the consequence of the graveyard shift lifestyle and exert efforts to reduce its adverse effects on your health&period; The Dietitians of Canada shares tips for shift workers in terms of healthy eating&colon;<&sol;p>&NewLine;<ol style&equals;"text-align&colon; justify&semi;">&NewLine;<li>If you’re rendering work from 8 p&period;m&period; onward&comma; have your main meal at around 6 p&period;m&period; Take a pack of apple cubes or carrot sticks or an energy bar for your light snacks throughout your shift&period; According to Dietitians of Canada&comma; heavy meals at night can lead to heartburn&comma; gas&comma; constipation&comma; and feeling of sleepiness and sluggishness&period;<&sol;li>&NewLine;<li>Drink lots of water to help you stay alerted&period; You can substitute coffee for low-fat milk&comma; herbal tea or vegetable juice&period;<&sol;li>&NewLine;<li>For your carbohydrates&comma; choose brown rice or rolled oats&period;<&sol;li>&NewLine;<li>After work&comma; have a light snack&period; Try a bowl of whole-grain cereal with milk or a piece of whole grain toast with jam&period; It’s advisable to prepare your &OpenCurlyDoubleQuote;dinner” before your shift and leave it in the fridge&period; Heat as necessary&period;<&sol;li>&NewLine;<li>Set your meals at specific hours throughout the night&period; This will help regulate your circadian rhythm even when you’re awake all night&period; It’s hard to stick to a regular diet if you eat very late at night or throughout a shift&period;<&sol;li>&NewLine;<li>Eat slowly&period; Take your time&period; Enjoy your lunch break with co-workers&period; If you can&comma; have dinner with family and friends at least once a week&period; This is not only good for your physical health but to your overall well-being&period;<&sol;li>&NewLine;<&sol;ol>&NewLine;<p style&equals;"text-align&colon; justify&semi;">The graveyard shift can be a challenge for first-timers&period; Expect sleep interruptions&comma; heartburns&comma; and fatigue&period; However&comma; there are people who need to render night work such as nurses&comma; firefighters and police officers&period; There are also those who are more productive at night such as writers and artists&period; Explore healthy living tips for graveyard workers and stick to a regimen&period; At the end of the day&comma; it’s all about discipline&period;<&sol;p>&NewLine;

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