Diet And Lifestyle Suitable For People Who Work At Night?
Good afternoon, my sister has a food business that sells at night and it has an impact on lifestyle that is reversed from people in general. He sells from 11 pm and returns home at 10 am followed by shopping and sometimes goes to work or just monitors the kitchen. Sleep time may be an average of 3-4 hours / day, sometimes when there are lots of orders there is really almost no sleep and of course there is no time to exercise. I think this also has an effect on her weight which is starting to get out of control. He has a height of 180cm and his weight is now 92kg. Actually in matters of eating he is classified as eating a reasonable portion instead Monday-Thursday fasting routine, even at night selling if hungry just drinking water or orange juice. Is there any advice from the doctor so that my brother returned with normal weight? Is diet required? What diet is in accordance with his lifestyle like that? Please explain yes. Thank you in advance.
Hello Jessi Nanda Dewi, thank you for asking HealthReplies.com.
It is undeniable, disruption of sleep patterns is an important risk factor for overweight / difficulty controlling weight. A human needs 7-8 hours of sleep a day, and humans have a circadian rhythm that regulates sleeping at night and doing activities during the day. In the case of your brother, the circadian rhythm is reversed. However, the reverse circadian rhythm does not matter during hours of sleep and the quality of sleep is adequate, which is 7-8 hours. If not, the risk of disease in the future increases, such as obesity, diabetes, hypertension, stroke and heart disease. Lack of sleep in the short term also affects: reducing concentration, mood swing and less than maximum work performance.
It is important for your brother to build a proper sleep atmosphere such as minimal lighting, avoid caffeine before rest, calm atmosphere, avoid gadgets. Regarding sports alone, it is advisable to set aside at least half an hour a day to exercise for example by sports bicycle stasis, jogging, swimming, gymnastics. If you don't feel you can, the entertainment time can be replaced with sports. Don't forget to consume balanced nutritional food (by multiplying the consumption of vegetables and fruit), avoid sugary drinks and fast food. It is recommended that you check your health condition regularly to the doctor for early disease screening. If after making the above efforts still find difficulties, it is advisable to consult a nutritionist or clinical nutrition specialist.
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