Health Consequences :-
Irregular sleep, food & activity pattern
Reduced normal daily food intake
Consumption of random snacks & drinks rather than regular meals
Consumption of coffee & other caffeine rich drinks to stay alert
Increased feeling of stress, anxiety
Increased tendency of gastrointestinal disorders
Decreased well being and quality of life.
Effective Foods :-
Food adaptation to prepare the body for
Sleep Stay awake & alert
Eat carbohydrate & tryptophan Eat high protein meals rich foods together in meal before starting prior to sleep a night shift
For brain to produce more serotonin
Tryptophan rich foods- chicken
grilled fish, Cauliflower,
brocolli, Eggs, soya bean
Other Recommendations :-
Limit caffeine intake and consume alternative drinks such as herbal tea, coconut water, fresh lime, buttermilk, soup, vegetable juice
For breakfast choose whole cereal, whole wheat bread with egg/ eggwhite / paneer and milk
Carry healthy snacks such as whole wheat sandwiches, fresh fruits, curd, fruit yogurt, roasted soyabean /chana , dried fruits & drinks
Drink adequate water to prevent dehydration due to air-conditioning.
Other Recommendations :-
Limit caffeine intake and consume alternative drinks such as herbal tea, coconut water, fresh lime, buttermilk, soup, vegetable juice
For breakfast choose whole cereal, whole wheat bread with egg/ egg white / paneer and milk
Carry healthy snacks such as whole wheat sandwiches, fresh fruits, curd, fruit yogurt, roasted soyabean /chana , dried fruits & drinks
Drink adequate water to prevent dehydration due to air-conditioning.
If food is provided at workplace :-
Go in for more of salads without high fat dressing, curd/raita
Avoid thick gravies
Opt for dry seasonal vegetable with roti
Drink plenty of water.
Be Active :-
Advise some form of physical activity for 30-45 min in the evening before meal, before going to work
Suggest Activity patterns at workplace.
Activity Patterns to be done at home prior to breakfast & sleep.
