Professionally, many people need to work night shifts frequently. Due to frequent night shifts, some people don't pay attention to keeping healthy. After the night shift, they will eat instant noodles at will and fall asleep. As everyone knows, in the long run, physical fitness will be greatly reduced and the aging speed will be accelerated. I am the same as others, but I pay more attention to conditioning. Now I want to share with you some experiences of body maintenance according to my own understanding:

1. Before going to work: Have a glass of milk first. According to superstition, the metabolism of human skin is most vigorous between 12 at night and 6 am. Drinking a glass of milk before going to night shift is beneficial to skin care and delaying skin aging.

2, before work: avoid drinking comfort and excitement. Tea and coffee have exciting effects. Some people like to drink a cup of tea or coffee before work to get rid of a night's fatigue, but they can't sleep after work. If this continues for a long time, it will definitely lead to neurological health and premature aging.

3, before going to bed: a. First drink a bowl of "Anshen porridge". You can put longan, lotus seed, lily, jujube and other sedative products in porridge. Avoid high-fat foods and overeating. It is best to eat greasy and delicious meals. There is a saying in Chinese medicine that "stomach disharmony leads to anxiety". C. Soak feet in warm water 10~ 15 minutes, especially suitable for winter.

4. Ensure 6-8 hours of effective sleep every day and eat on time.

Li Mengying, from the Physical Examination Center of China Medical University, said that working at night often makes people tired, depressed, immune weakened, susceptible to colds, allergies and illness. When working on the night shift, the biological clock is destroyed, the rest time is disordered, anxiety and bad temper are prone to occur, 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 neurological health is as high as 90%. In particular, women's long-term exposure to light will form hormone secretion disorder and increase the risk of cancer.

Due to the change of biological clock (day and night cycle) in the body, night shift personnel often can't sleep, eat badly, are weak and mentally exhausted. How can such people use their brains in food arrangement, improve food quality and ensure their own well-being?

Nutritionists suggest that the total amount of food should be sufficient first. Nutritionists believe that the most important thing for a reasonable nutrient is to meet the demand for total calories, so besides breakfast, lunch and dinner, you need to eat a midnight snack.

Secondly, pay attention to the distribution of diet types and tricks. Because of poor appetite at night, you should eat more foods rich in protein and vitamins and some greasy and delicious foods. It is not advisable to eat greasy foods, and try your best to have many varieties, new patterns and good color, smell and taste to comfort your appetite.

Third, supply more foods rich in vitamin A, and night shift is easy to make people tired. Vitamin A participates in regulating the synthesis of rhodopsin, a retinal photosensitive substance, which can improve the adaptability of human body to dim light. Vitamin A mainly exists in animal food, especially in animal liver, followed by egg yolk, fish eggs and milk. In addition, the demand for vitamins B and C in night shift occupations has also increased, which should be supplemented in excess.

Finally, add high-quality protein. It is best that animal protein can account for half, because there are 8 essential amino acids in animal protein. This is about how to maintain night nurses. The answer. 15