{"id":14788,"date":"2021-12-20T13:42:57","date_gmt":"2021-12-20T13:42:57","guid":{"rendered":"https:\/\/api-wordpress-dot-mammafitness-uk.ew.r.appspot.com\/?p=14788"},"modified":"2021-12-20T13:42:57","modified_gmt":"2021-12-20T13:42:57","slug":"what-you-should-eat-if-you-work-nights","status":"publish","type":"post","link":"https:\/\/trainimal.com\/uk\/what-you-should-eat-if-you-work-nights\/","title":{"rendered":"What you should eat if you work nights"},"content":{"rendered":"\n


By Olga R\u00f6nnberg, photo courtesy of\u00a0iStockphoto<\/p>\n\n\n\n

If you are a night worker, you need to have different strategies from people who work during the day. Before I go into detail, you need to know an important fact (that makes a lot of difference!): being awake at night is not ideal for us as we are affected by daylight and the dark, we save energy at night and are more alert during the day. Our body temperature falls at night and is at its lowest in the middle of the night, our cardiac rhythm slows down, and the same applies to our digestion. You should also remember that people who work nights often sleep badly and are therefore more tired than people who work during the day.<\/p>\n\n\n\n

Increased sweet cravings or cravings for carbohydrates and fat are not unusual if you are tired (ask any new mum). In turn, tiredness leads to reduced physical activity … and being overweight (with everything that goes with that) creeps in. And in your case, you shouldn\u2019t just be focusing on your figure \u2013 your general health is equally important. But it is what it is \u2013 so let\u2019s make the best of the situation!<\/p>\n\n\n\n

Here are my best tips for those of you who work nights!<\/strong><\/h3>\n\n\n\n

\u2022 Eat at regular times.<\/strong> If you work nights when you eat is as important as what<\/em> you eat.<\/p>\n\n\n\n

Try to eat at fixed times every day. It makes no difference whether it is morning, daytime or night. If you sleep an average of 7 hours a day, your eating times may be (obviously you can move an hour here or there):<\/p>\n\n\n\n

Breakfast at 7.00 am (then you can take the opportunity to sleep for 7 hours until your next meal)<\/em><\/p>\n\n\n\n

Lunch around 2 pm<\/p>\n\n\n\n

Dinner around 7 pm<\/p>\n\n\n\n

Late-night snack around 10\u201311 pm. It\u2019s best to eat something before midnight \u2013 the further into the night you go, the more difficult it becomes for the body to process the food you\u2019ve eaten.<\/p>\n\n\n\n

But remember that we are all different \u2013 some people can get through the night without food whereas others need to eat more. If you exercise, you\u2019re likely to fall into the second category. It would be better to choose a soup with protein accompaniments than a meal teeming with carbohydrates. In addition, proteins will keep you feeling full longer, which is more power to your elbow!<\/p>\n\n\n\n

\u2022 Exercise!<\/strong> When we exercise or do any other physical activity, our energy requirement is greater and so is our appetite \u2013 this is quite logical. That is why we need physical activity to regulate our appetite.<\/p>\n\n\n\n

\u2022 Eat in peace and quiet, where you can focus on your food, without being distracted by your computer or phone.<\/strong><\/p>\n\n\n\n

\u2022 Beware of staying awake with the help of coffee and sugar.<\/strong><\/p>\n\n\n\n

\u2022 Make sure you get your daily dose of daylight.<\/strong> This advice is useful to everybody, but especially to those who work nights since their circadian rhythm will be disrupted. Lack of daylight is on the list of causes of depression. Vitamin D supplements are something you should consider.<\/p>\n\n\n\n

\u2022 Drink plenty of liquids.<\/strong> You\u2019ll feel livelier and more alert! But avoid sugary drinks and go easy on liquids a couple of hours before you\u2019re going to sleep so that you don\u2019t end up running to the toilet when you should be sleeping.<\/p>\n","protected":false},"excerpt":{"rendered":"

By Olga R\u00f6nnberg, photo courtesy of\u00a0iStockphoto If you are a night worker, you need to have different strategies from people who work during the day. 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