We all know that frequent night shifts will make people tired, in a state of malaise, and their immunity will drop, making them susceptible to colds, allergies and illness. When working on the night shift, the biological clock is destroyed, and the rest time is disordered, which is easy to cause anxiety and bad temper, and the heart organs cannot rest normally, which will increase the chance of suffering from heart disease. The proportion of nephropathy and diabetes is as high as 30%, and the proportion of neurasthenia is as high as 90%. In particular, women's long-term exposure to light will cause hormone secretion disorder and affect their health. ?
What harm does long-term night shift do to your health? 1, liver injury.
Sleeping after 23 o'clock for a long time is likely to increase the risk of heart disease or even sudden death. This is because staying up late for a long time leads to insufficient blood supply to the heart, which easily increases the risk of heart disease.
2. amnesia.
Sleeping for a long time after 23 o'clock will lead to memory loss. Sympathetic nerves need to rest at night. If you sleep after 23 o'clock for a long time, you can't get enough rest, and you are prone to listlessness, fatigue and lethargy, and memory loss during the day.
3. Liver damage.
Sleeping after 23 o'clock for a long time may lead to liver function damage. The best detoxification time for the liver is 165438+ 0 pm to 3 am. If you sleep at 23 o'clock for a long time, the liver can't detoxify smoothly, which will easily lead to relatively insufficient blood flow in the liver, and the damaged liver cells are difficult to repair, and the situation may deteriorate.
So how can you lose weight healthily if you often work night shift? First, diet.
In terms of diet, we should supplement some nutritious and delicious meals and eat some foods rich in animal protein and plant protein, such as lean meat, fish and shrimp, eggs, bean products and vegetables. Working at night is easy to cause visual fatigue. Therefore, night shift workers should pay attention to supplement foods containing more vitamin A, such as animal liver, egg yolk and roe, and vegetables, soybeans, tomatoes, carrots and red peppers contain more carotene.
Second, improve the basal metabolic rate.
We all know that when losing weight, the higher the basal metabolic rate, the better the weight loss effect. How to improve basal metabolic rate?
1, increase muscle.
You can choose the combination of aerobic exercise and anaerobic exercise to increase muscle, and the effect of increasing muscle and reducing fat is good. Such as skipping rope, walking, push-ups, sit-ups and so on.
2, improve body temperature.
When the body temperature rises by 65438 0 degrees Celsius, the basal metabolic rate increases by 7%. For some girls who often have cold hands and feet, increase microcirculation and blood circulation, improve heart function and achieve the effect of improving basal metabolic rate.
Third, supplement adequate nutrition.
Friends who often work night shifts lead to nutrient deficiency, such as some basic nutrients such as VA, VE and VC. We can add some basic nutrients to increase the body's anti-aging and anti-free radical ability and improve the body's visceral function.
These are three healthy ways to lose fat. These methods can be arranged reasonably according to your actual situation. Plan according to your own time and work intensity. You should adjust your physical condition before losing fat, and you need to arrange it step by step. I hope my sharing can help your friends who work at night!