A study loss by a team of researchers at the Universities of Bari and Foggia in Italy found aeight Italian factory workers on evening and night shifts gained more weight and had higher blood pressure than their peers on day shifts. Kathryn Rateliff Barr has taught birth, parenting, vaccinations and alternative medicine classes since Twenty- to minute naps can be used during the week to recharge yourself mentally, and minute naps should be how to lose weight on third shift on your wegiht days to help minimize your sleep debt. Don't, however, sacrifice sleep to fit in exercise, advises Belenky. Nuts May Help Colon Cancer Survivors. If there's another friend working the night shift, be one another's support system. Motivate yourself with non-food rewards for every 10 to 15 pounds you lose.
Security guards, policemen, E. They're among the 20 percent of Americans who work alternative and rotating shifts, including the night shift, which falls between 11 p. Those who work this schedule log an average of 42 fewer minutes of shuteye per night than daytime workers, according to a study at Eastern Virginia Medical School. For years, researchers have been linking long-term insufficient sleep to a host of chronic ills, such as cardiovascular diet 13 year old lose weight, digestive problems, type 2 diabetes, metabolic syndrome and sleep apnea, not to mention the poor concentration, absenteeism, accidents, errors, injuries and fatalities that lack of sleep can cause in the workplace.
More recently, studies have associated less sleep with obesity. Even after living for years on a nocturnal schedule, the human body never truly adapts to it, says Greg Belenky, MD, director of the Sleep and Performance Research Center at Washington State University Spokane. It's next to impossible to reset this rhythm," he explains. This rhythm regulates our temperature, lowering it at night when it's time to sleep, and raising it during the day to keep us alert.
So, even if you are tired from a night on the job and go to bed at 8 a. A victim of "shift-lag," the average night shift worker will wake often up around 1 p. A Good Day's Sleep. The first step in making a night-owl schedule a healthy one is to fit in adequate sleep. If you do happen to awake before reaching a solid 7 to 9 hours of sleep, fit in some naps throughout the day. The body takes a mini temperature dip around 4 p. Shift workers often eat due to boredom or tiredness. These habits can wreak havoc with their weight-loss plan because there is less access to nutritious meals at night.
And, again, nature is working against you: "When you're sleep deprived, you're more likely to crave food high in fat and calories," says Belenky. He also says that when you are how to lose weight on third shift sleep, your body ends up with a surplus of glucose, which contributes to weight gain. Being aware of these factors is the first in sticking to healthy habits. While there are no specific foods proven to help you relax, the best foods for shift workers are the healthy, balanced choices that are best for anybody.
The National Sleep Foundation recommends not going to bed too full or too hungry--either feeling could keep you awake. If you drink caffeine, do so as early as possible in your shift. Many shift workers unwind with a drink after work to help them slide into slumber. While it may seem to help, it actually causes you to sleep less soundly. Instead, try aromatherapy, suggests Alan R.
His studies have found scents like lavender, vanilla, green apple and cucumber promote relaxation. You can get the soothing effect with essential how to lose weight on third shift, sliced fruit or even an open shampoo bottle—synthetic scents work just as well as natural ones. As a coping strategy for night shifts, some researchers suggest that aerobic exercise soon after you awaken will raise your body temperature, improve your mood and make you feel more alert for the rest of the day.
Others suggest that aerobic exercise one or two hours before commencing your shift will keep you more alert whilst on duty. Don't, however, sacrifice sleep to fit in exercise, advises Belenky. If your job allows it, try to fit in activity while at work to keep yourself alert, even if it's only a quick walk. Like sleep, exercise adds up throughout the day. The best thing to do is experiment—and find what works best for you.
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NIGHT SHIFT WORKERS ON THE KETOGENIC DIET
Dec 28, · How Can Shift Workers Lose Weight? to both quality and quantity are the driving forces behind the negative health and body weight effects of shift work. Ask the Diet Doctor: How Can Shift Workers Lose Weight? quality and quantity are the driving forces behind the negative health and body weight effects of shift work. Tips for Losing Weight & Working the Night Shift ; How to Exercise at Night to Lose Weight ; your weight. If you want to lose weight working the Third Shift ;.