Health Tips for Shift Workers

For any unit to be able to provide round the clock service to its customers, it is imperative to divide its work force into various shifts, the most common pattern being morning, afternoon and night. While this formula works for the employer, from the employee’s point of view it calls for a complete adjustment of his routine because shift timings are often against the natural human physiology.
Tips for Staying Healthy Through Shifts

Diet – Balancing your diet by adding a significant amount of vegetables, fruits and whole grain products while cutting out on high-fat or sugar-rich food stuffs helps to maintain gastro-intestinal health. One of the ways of protecting your tummy from all kinds of problems entails carrying packed food from home and munching it throughout the shift.

Hydration – Staying hydrated is one of the ways of remaining alert and this does not necessarily mean drinking water during the shift. You can devise a plan as per your physiology and ensure that you remain well hydrated throughout without your duty or your sleep getting disrupted. Something that should be a total no-no is relying on caffeinated beverages like coffee or energy drinks because although these provide temporary stimulation, they prove to be much more harmful in the long run.

Exercise – One of the best as also proven ways of staying fit, exercise helps not only to clear away cobwebs from your mind also enables you to manage your body weight. Taken in form of a brisk walk, a few stretches or simply yoga, exercise can make all the difference between an enjoyable shift and a tiresome one.

Increasing self awareness – All through the duration of your shift you should be conscious towards your body weight, calorie intake and timings of your meals. By maintaining body weight at a healthy level, eating smaller portion more number of times and rescheduling your meal timings, you can bid your health woes goodbye.

Sleep well – Rather than rely on sleeping pills, you must work towards acquiring a sound sleep and this can be accomplished through certain measures. Relaxing for an hour after your shift and before going off to sleep helps in sinking into a deep slumber as would accessories like shades and a comfortable room temperature.
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Health Benefits

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Easy Tips to Stay Healthy for Life

At every meal, eat produce: Make produce the main focus of your daily eats. This mantra is mentioned all the time, but there’s a reason for it—fruits and veggies are easy on the waistline, and are chock-full of vitamins, minerals, antioxidants, and other health-friendly micronutrients that help keep you free of disease. And when it comes to tomatoes, tomato products are rich in the age-defying antioxidant, lycopene.

“Hug” those heart-healthy fats: Amp up your intake of mono- and poly-unsaturated fats to keep your heart health in-check. Healthy monos are found in olive and canola oil, sesame oil, peanut butter, avocado, and many other nuts and seeds. Polys include the essential heart-friendly fatty acid, omega-3, and are found in fatty fish such as salmon, mackerel, herring and trout. Other sources include walnuts and sunflower seeds and flaxseeds. Just remember, portions still count!

Fill up on fiber: Foods like brown rice, quinoa, oatmeal, broccoli, sweet potatoes, beans, blackberries, tomatoes, strawberries—basically, foods from plants are a fabulous source of fiber that can help you achieve your goal of 20 to 30 grams of fiber per day (with men towards the higher end of the spectrum). Getting in your daily dose of fiber has shown to help reduce the risk of developing heart disease, type 2 diabetes, diverticulitis (inflammation of the intestine), and constipation.

Watch the added sugars and sodium: Limit processed packaged foods and sugary drinks, the biggest sugar and sodium hitters, and opt for foods that you can actually recognize. When you choose foods in their whole form compared to the processed form, you’re automatically—and drastically—reducing the sodium and sugar content of the foods you nosh. This allows your heart to work more efficiently and you to take in more essential nutrients.

Go light on protein and dairy: Choose lean cuts of poultry and meat. When it comes to meat, leaner cuts include rounds, loins, and roasts. If you can, opt for grass-fed meat too. It’s lower in total and saturated fat, slightly higher in omega-3s, and higher than grain-fed and finished meat in vitamin A and E—antioxidants that help prevent disease. And don’t forget about beans and lentils. They’re fabulous sources of fiber and protein that will help you stay fuller longer. When it comes to dairy, pick low or non-fat options. This way you’ll keep your heart and waistline in-shape while still getting in calcium and Vitamin D.
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Benefits of Pecans

Pecans are from a Native American tree that is part of the hickory family. They were an important diet to the Native Americans of the central and southern regions of North America. And pecans are a good source of oleic acid, vitamin B1, E, and A, thiamin, magnesium, ellagic acid, protein, phosphorus, zinc and folic acid. So, not only do pecans taste great, but they are a good for you! Here are the most important health benefits of pecans.
The Amazing Health Benefits of Pecans
The Health Benefits of Pecans to Your Nervous System

Pecans have been found to help the nervous system by delaying the progression of age-related motor neuron degeneration, and they contain the antioxidant Vitamin E and other phenolic substances, which helps in conjunction with the nervous system to fight disease such as Alzheimer’s and Parkinson’s. Antioxidants are important to help protect against cell damage.

There are different types of antioxidants in vitamin E called tocopherols. Gamma tocopherols are significantly prevalent in pecans, and people who consume pecans show to have doubled amounts of gamma tocopherols.
Nuts Such as Pecans Help Lower Cholesterol and Control Weight

Statistics have shown that the consumption of pecans lowers LDL by 16.5 percent and total cholesterol by 11.3 percent. With the increase of gamma tocopherols from the consumption of pecans and other nuts, there is a lower oxidation of LDL cholesterols because pecans remove oxygen free radicals, which helps to prevent coronary heart disease. The oxidation of LDL cholesterol inflames the arteries leading to cardiovascular disease.

Not only have pecans helped fight against cholesterol and heart disease, but eating pecans and other nuts help to increase metabolism. They are a great source of energy, and the fats in pecans are 60 percent monounsaturated, 30 percent polyunsaturated and these unsaturated fats are found to be heart healthy. Also, pecans are sodium free, which makes them a good diet for those who need to consume a low sodium diet. Nut eaters have a lower BMI because they contain healthy fat and they stay full longer because of the protein.

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Drinking Before Bed – What to Drink?

Drinking before bed – water, milk, tea or juice!?
1. Drinking water before bed

Drinking water before bed is one of the best ways to keep your body healthy. By drinking water before bed, you keep your body hydrated throughout the night. Water also keeps your hormones, energy levels and muscles balanced at night. Studies have shown that people who drink water before bed sleep more soundly and consistently. It is suggested to drink up to one glass of water before going to bed.

2. Drinking milk before bed

There are many reasons why drinking milk before bed is good for your body. Milk is high in protein and your body will absorb the maximum amount of protein while you are sleeping. By drinking milk, you also reduce your snack related cravings. Milk also contains tryptophan, which is sleep inducing amino acid. Just keep one thing in mind – scientifically it is not proven that milk helps you to sleep better.
3. Drinking chamomile tea before bed

Chamomile tea can be beneficial if you have troubles of sleeping. Chamomile contains chemical called chrysin. It relaxes muscles, relieves anxiety and leads to better and deeper sleep.

4. Drinking cherry juice before bed

Studies have shown that drinking one or two classes of cherry juice before bed improves your sleep quality. Cherry juice increases the level of melatonin in your body. Melatonin helps your body to regulate sleep cycles.

When drinking milk, tea or cherry juice before going to bed, remember two things:

don´t drink too much, one or maximum two classes are enough

wash your teeth afterwards.
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Foods that Relax Your Nerves

Milk
The first food that relax your nerves is milk. Milk can be used as a mind relaxation food because it produces a calming effect on its subjects. Milk is known to contain tryptophan which helps to produce serotonin, which is a sleep inducing hormone, that is why health specialists recommend that you take a glass of milk before you go to bed, to help you get a good night’s rest. So if you are feeling a little bit anxious or you need to relax your nerves, just grab a glass of cold milk and wait to see effects.
Soup

Soup is also among the best foods that relax your nerves. This works well because it helps to get rid of foreign bodies and infections from your body which are the main things that get many people uneasy. You should go with soups that contain vegetables like tomatoes, green peppers, carrots and you can also add garlic, spinach, thyme and many other ingredients that you could use to improve your well being.
Honey

This is a food that many people know and even many use but many don’t know that it can be used to relax the body and the mind. Honey is known to contain high in tryptophan and as stated before, this supplement helps to reduce anxiety and relax the nerve. Apart from this, honey is also known to be rich in potassium which has a soothing relieve on the brain and also the body. Potassium help to fight off stress hormones in the body and acids to relax the nervous system.
Dark Chocolate

Dark chocolate helps to reduce stress levels in the brain and this can be done because it contains serotonin, endorphin and dopamine, which are great hormones for the mollifying of stress level in the brain. There are many foods that you can find that are great source of dark chocolate. It also enhances nervous and hormonal system function.
Seafood

Seafood are another great set of food that relax your nerves because of their ability to release calming hormones in the brain. Seafood contain magnesium, zinc and selenium which are known to help increase the mood of the brain, also seafood contain omega-3, which is a fatty acid which also helps to produce calming hormone for the brain.
Banana and Avocado

There are two things that are involved in these two foods that relax your nerves, the first thing is that they are rich in potassium and the second thing is they contain the essential vitamins and minerals that your body requires for effective functioning. These different food class help to release some hormones in the body that help in fighting stress hormones.
Brown Rice

Brown rice which is a complex carb help to release insulin which is a sleep inducing amino acid that help to relax the brain and produce relaxing hormones like serotonin and melatonin for the relaxation of the brain and the nervous system. Once you take brown rice, you will notice that you will start to feel drowsy, that is because of the various relaxation hormones it produces.
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Easy Tips on Keeping your Face Fresh

As Summer slowly transitions to Fall, we must perform our yearly rituals such as grabbing the rake out from the shed and stocking up on some delicious hot cocoa. But what is also important is preparing your skin. It is your body’s largest organ and needs to be taken care of.
Munching the right foods
Believe it or not, eating the right foods is one of best ways to take care of your skin. Drinking plenty of water and adding fresh ingredients such as vegetables, fruits, and other raw foods encourages healthy skin.
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