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20 Aug 2015
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In this permanently busy corporate world, there is an upcoming trend of working night shifts. When the whole world goes to sleep there are some hardworking employees who start their work at night. This has reversed their biological clock. Yes, life may be stressful for them but there should be no compromise on HEALTH.
At night hours, a lot of hormonal changes take place in your body & the most important hormone that is affected is 'MELATONIN'. This hormone is produced by the pineal gland that helps to regulate sleep-wake cycles. Another affected hormone is 'INSULIN'. It's unnatural for the body to produce significant amounts of insulin during the night hours when the body is normally focused on growth & repair. Eating large amounts of simple carbohydrates causes a surge of insulin to be released which encourages fat gain & can further disrupt sleep patterns.
Wrong eating habits, wrong food choices, over-eating, gulping down cups of tea & coffee, disturbed sleep patterns, erratic lifestyle may pose health risks.
Our focus should be to 'eat healthy & give your best performance at work irrespective of the work hours.'
-List of Night Foods to Avoid - THE 3 CULPRITS?
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High fat or fried foods - Excess amount of fat increases inflammation in the body. Plus, at night the body has a poor ability to digest heavy foods. Eating fatty foods will not only lead to heartburn or indigestion but will also add some unwanted extra kilos to your weight.
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Too much sugar - Cut back on sugar & other refined carbs as it can give you a short burst of energy, increase insulin levels but soon will end up leaving you to feel sluggish.
- Caffeine - Try to wean yourself off the gallons of caffeine as it remains in your system for 6-8 hours which can lead to sleep deprivation. It is a stimulant that can increase nervous energy & at the same time, it is a diuretic, which may cause dehydration. Say a big NO to coffee, tea, colas, etc.
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Never skip your meal before hitting the workstation
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Make protein your best buddy at work - Eating high-protein snacks will help you stay awake & alert during work. These foods may include boiled sprouts, paneer, curd & peanuts.
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Small & frequent meals are the best - Avoid large heavy meals as they can lead to heartburn, indigestion, or even flatulence. Small-frequent meals can really pep you up & leave you feeling light & happy.
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Say bye to unhealthy carbs - Include more healthy carbs & avoid refined carbs as a part of your snacks or mini-meal or combine carbs & protein to make it a perfect mini-meal.
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'Hydration' is the key - Opt for the most appropriate beverage to stay hydrated is very important. Always remember water is the ideal drink & not caffeine. Water always helps to relieve stress & will also keep you alert.
Healthy tips on Night shift diet:
| HEALTHY MINI-MEALS | HEALTHY BEVERAGES |
| Roasted chana or peanuts | Plain water-ideal drink |
| Idli/dosa with chutney | Lime water |
| Boiled chicken & veggie salad | Buttermilk |
| Chicken/fish sandwich (brown bread) with low-fat cheese | Herbal water - You can add mint leaves, ginger, lemongrass, fennel |
| Fresh veggies with hummus | Water with lavender & rose hips |
| Sprout salad | Herbal tea |
| Sprout or bean wrap with low-fat cheese | Smoothies (sugar-free or less sugar) |
| Dal chila | Milkshakes (sugar-free or less sugar) |
| Fruit bowl or fruit salad |
Sattu sherbet |
| Boiled egg sandwich |
Turmeric milk |
| Popcorn (plain) |
Soups |
| Mix veggie pancakes (wheat flour) with low-fat cheese dip. | Dal water |
