How to protect your body by working night shifts for a long time!

What are the dangers of staying up late for a long time?

How to protect your body when you work night shifts every day? Pay attention to nutrition. Eat a diet with enough protein, minerals, trace elements, and vitamins.

At the same time, eat some animal liver, such as chicken liver, pork liver, yes"Fill the liver with the liver"The role of night shifts to maintain a good body, the liver corresponds to the eyes, which is good for eye fatigue, and you can also choose eggs, carrots, wolfberries, deep-sea fish, blueberries, tomatoes, etc.

<> pay attention to strengthening immunity, it is better not to take medicine, but to rely on exercise. Drinking milk or yogurt before work increases calcium and helps improve immunity. Yogurt regulates intestinal function.

Staying up late on the night shift is easy to yin deficiency and internal heat, which is caused by the imbalance of yin and yang in the internal organs, and it is necessary to pay attention to the conditioning of the internal organs, such as the liver, kidney, spleen, heart, etc., especially to nourish the liver, which has obvious effects on staying up late on the night shift. Be mindful of physical activity. After returning home from work, in addition to eating and resting, you should take a certain amount of time to go out for walking, jogging, leg kicking or stepping activities to avoid accelerating the aging of the body.

Ladies on the night shift, after a busy night's work, return home, in front of the mirror of the dresser, to observe whether their face is black, whether it is saggy, whether the eyes are edema, if there are these undesirable phenomena, must be the entire qi and blood, Tibetan Scripture Pavilion conditioning, **. In addition, when going out, we should pay attention to our appearance, which is not only a beautification of appearance, but also reflects a person's spiritual outlook, life goals and positive work. With more embellishment, you will be beautiful on the outside, happy on the inside, and more confident.

In life, we should be philosophical, cheerful, tolerant, do not bring mental pressure to the night shift, try to relax ourselves, and maintain a sunny attitude at any time, which is conducive to maintaining a good psychological state, which is the spiritual foundation of the night shift.

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People who work night shifts all year round must adjust their schedules and adapt to the needs of night shifts, and at the same time, prepare some nourishing nutrients for themselves.

You can exercise regularly, do yoga, do aerobics, run and skip rope, and you can also eat some light food, not greasy food.

To ensure your sleep time during the day, you must ensure sufficient rest, keep up with your usual nutrition, and cooperate with a certain amount of exercise, not too homely.

Long-term night shift can easily lead to the rhythm disorder of normal sleep rest, and can easily lead to endocrine disorders, insomnia and other problems, so sleep compensation must be carried out after night shift to reduce the adverse effects of night shifts, and the mitigation methods are as follows:

1. In order to ensure the effect of sleep, you can take a hot bath quickly before going to bed, which can not only promote the blood circulation of the whole body, but also speed up the excretion of acidic metabolites in the body, which is conducive to sleep and physical recovery. If the conditions are not available, it is best to soak your feet in hot water.

2. Pay attention to replenishing water, stay up late and go to night shift, be sure to drink enough boiled water, eat more fresh fruits and vegetables, and supplement a large amount of vitamins and dietary fiber, which is beneficial to ensure health and offset the wear and tear caused by night shifts to the body.

3. Long-term night shift must reasonably arrange three meals a day, people who often need to work night shifts should reasonably allocate the heat energy of the day, and prevent over-hunger and over-satiety, and need to reasonably arrange the meal time, as well as the percentage of dietary calories in the total calories of each meal throughout the day, not only to ensure sufficient calorie and heat intake, but also not too greasy. When staying up late after working overtime, it is best to eat more easily digestible food, and night shift people can add a late night snack in addition to the normal three meals a day.

If you are in a state of night shift for a long time, it is also necessary to supplement some nutrients and strengthen your physical state.

If you work a long night shift, you must rest well during the day, and it is best to buy the kind of blackout curtains to keep the house dark and fall asleep, so that you can work mentally at night. And you should also exercise properly to maintain your vitality. In terms of diet, don't drink a lot of caffeinated beverages, after all, jet lag is a better choice.

After the night shift, you should catch up on your sleep. Increase high-protein foods during night shifts. Drink plenty of water and exercise.

It is better not to work night shifts.

1.Organize your time wisely.

Try to arrange the time and effectiveness of work tasks reasonably to avoid leaving too much work behind, which will increase working time and stress, which is not good for health. By arranging your time wisely, you can reduce overtime hours and maintain your physical and mental health.

2.Stay positive.

No matter how busy you are, you can't give up a positive attitude towards life, treat life and work positively, find fun, and discover the really important things around you, which can relieve work pressure and maintain mental health.

3.Find support.

Long-term overtime can make people feel lonely and tired, so you can find support with family, friends, colleagues, etc., and share emotions and experiences with them to relieve daily fatigue and improve mental health.

4.Eat a healthy diet.

Long-term overtime work can easily lead to irregular diet, so you need to pay attention to eating healthy. You can choose some foods that are easy to digest, such as vegetables, fruits, eggs, etc., to ensure good health. Pay attention to the intake of balanced nutrition, control calorie intake, and try to avoid high-sugar, high-fat, and high-cholesterol foods.

4.Have a regular schedule.

It is very important for both physical and mental health to maintain a regular schedule, arrange work and rest time reasonably, and ensure that you have enough sleep time every day.

5.Do a moderate amount of exercise.

Long-term overtime work can easily lead to physical fatigue and lack of exercise, so you can try to do some moderate exercise, such as jogging, yoga, swimming, etc., to relieve physical fatigue.

6.Arrange working hours reasonably.

Try to arrange your working hours reasonably and avoid excessive overtime. If you can't avoid working overtime, you can try adjusting your working hours, such as arriving at work earlier in the morning and leaving earlier in the evening.

7.Learn to relax.

Long-term overtime work can easily lead to physical and mental exhaustion, so you need to learn to relax. You can try some relaxation methods, such as meditation, listening**, bathing, etc., to relieve physical and mental exhaustion.

8.Maintain a good mindset.

Working overtime for long periods of time can be stressful and anxious, so you need to maintain a good mindset. You can try some psychological counseling methods, such as chatting with friends, watching movies, reading, etc., to relieve stress and anxiety.

Long-term night shifts will cause irregular sleep, which can affect endocrine, and staying up late often can also make people feel tired.

Fatigue and lack of energy, immunity will also decline, prone to colds, allergies and other conditions, and long-term night shifts will also occur.

Insomnia, forgetfulness, etc.

In addition, it can also cause neuropsychiatric symptoms such as anxiety and irritability, because overwork makes the body's nerves system.

system dysfunction. Long-term night shifts, due to the bad rules of life, irregular meals, will also have a good impact on the digestive system.

It will have an impact. Often staying up late to work night shifts will also cause damage to **, and it is easy to have a dull face, and it is easy.

Acne and wrinkles appear. But if working night shifts is a necessary job, it should be adjusted appropriately, and under this kind of routine, as much as possible.

Let your life be regular.