What should I be aware of when working night shifts?

Night workers should provide sufficient vitamin A, because vitamin A can regulate the synthesis of retinal photoreceptors ——— rhodops, which can improve the adaptability of late-night workers to dim light and prevent visual fatigue. Workers who stay up late are labor-intensive and consume a lot of energy, so they should pay attention to the supplement of high-quality protein. It is best to use animal protein to reach half of the total amount of protein**.

Because animal protein contains essential amino acids, it is good for ensuring that workers who stay up late improve their work efficiency and health. Self-care for people who stay up late Living in a fast-paced modern society, people who don't stay up late are lucky people. Staying up late can disrupt the body's normal rhythm, affecting vision, stomach and sleep.

So, what should people who often stay up late do to take care of themselves? Most of the people who stay up late are people who do writing work or often operate computers, and it is easy to fatigue their eye muscles and reduce their eyesight after a night of hard work in the dim light. Dr. Li Changping, the dietitian in charge of the nutrition department of Beijing Hospital of the Ministry of Health, told reporters that vitamin A and vitamin B have a certain effect on preventing vision loss, and vitamin A can regulate the synthesis of retinal photoreceptor - rhodops, which can improve the adaptability of workers who stay up late to dim light and prevent visual fatigue.

Therefore, eat more foods rich in vitamin A such as carrots, leeks, and eels, as well as animal foods such as lean meat, fish, and pork liver, which are rich in vitamin B. In addition, you should also supplement calories appropriately, eat some fruits, vegetables and protein foods such as meat, eggs, etc. to supplement physical exertion, but do not eat too much fish and meat. Dr. Li Changping believes that eating some dried fruit foods such as peanuts, almonds, cashew nuts, and walnuts are rich in protein, vitamin B, vitamin E, calcium, iron and other minerals, as well as vegetable oils, and the cholesterol content is very low, which has a special effect on restoring physical fitness.

In addition to working diet, people who stay up late should strengthen physical exercise. If you feel low on energy or sleepiness after staying up late, you should do gymnastics for a while or go outdoors. Since staying up late can take away from your normal sleep, it's a good idea to take advantage of it when it comes to supplementing sleep.

When you get home from work, close your eyes in the car for a while, or arrange a short nap for yourself during the lunch break at work to restore your strength and lift your spirits.

Eat more foods that contain VC and VA and take a break after work.

Long-term night shifts should pay attention to the diet should appropriately increase the intake of protein, vitamin A, vitamin D and water-soluble vitamins. In cooking, we should strive to make the food diverse, delicious, colorful, fragrant and tasteful. This increases the appetite of the night shift workers.

Often working night shifts and staying up late, staff are prone to dry eyes and blurred vision from excessive use of eyes; The body violates the physiological laws and overloads, which can easily lead to physical fatigue. Long night shifts mean less daylight exposure. This has the potential to lead to vitamin D deficiency, which has been linked to many health problems, including many cancers.