breast cancer
The risk of breast cancer is 50% higher for women who often work night shifts than for women in normal classes.
In modern society, women also assume more and more important professional roles. Fierce business competition also forces many of them to face frequent shifts and night shifts. However, studies have shown that things like ultraviolet rays, automobile exhaust, smoking and so on. Working at night and reversing black and white hide the potential risk of cancer for women: working at night is not only easy to bring serious insomnia to women, but also easy to lead to heart disease, fatigue and depression; As far as mortality is concerned, long-term night shift is equivalent to smoking 20 cigarettes a day. What is even more frightening is that the cancer rate of women who work at night shift is 1.5 times that of women who work at day shift. The more they work night shifts, the greater the risk of illness. Breast cancer and cervical cancer have begun to devour the beautiful life of women who work at night more and more widely!
More than 70% of night shift women suffer from mammary gland hyperplasia.
"Those female middle managers who play a pillar role in the unit have the lowest health index!" These units are dominated by women, because they are under great work pressure and have been in a high-pressure state of constant spirit, overwork and lack of exercise for a long time. They can't stop running around, can't get rid of their inner anxiety, and are afraid of missing any information and can't keep up with the boss's beat. Therefore, they have increased their workload, and it is common for them to work overtime at night.
According to statistics, more than 70% women who often work night shifts suffer from mammary gland hyperplasia to varying degrees. Teacher Guo is one of them. Miss Guo works in a bank. Last year, she took part in the physical examination organized by the unit and found that she had breast hyperplasia. However, due to busy work, Miss Guo has never had time to go to the hospital for review. Their female characteristics are replaced by heavy business, long hours of overtime and great pressure, and nine times out of ten they suffer from mammary gland hyperplasia. Because only touching hurts, and it is not unbearable, so they often don't pay attention. If this situation persists for a long time, it is likely to worsen the situation.
How do night shift workers keep healthy?
1. Before going to work: Have a glass of milk first. According to scientific calculations, 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 exciting things. 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. In the long run, it will inevitably lead to neurasthenia and premature aging.
3, before going to bed: first drink a bowl of "Ningxin porridge." You can put longan, lotus seed, lily, jujube and other sedative products in porridge.
Avoid greasy food and overeating, and eat light and delicious meals. There is a saying in Chinese medicine that "stomach disharmony leads to anxiety".
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. Frequent night shift will make people tired, in a state of malaise, immune decline, easy to catch a cold and get sick. 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 exposed to light for a long time will cause 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.
Diet maintenance of night shift female workers
With the development of society, nightlife is becoming more and more normal, which makes the number of women working at night increase sharply, such as radio DJ, bank, supermarket, cinema, entertainment center, airport, dock, station staff, hospital nurses, three-shift female workers and so on. Most women workers in these industries are young people. I often see many night shift girls have a snack or a bowl of instant noodles after work, and then fall asleep. After a long time, women's beautiful appearance will become grayish yellow, even chloasma, premature aging, and the body is easily damaged. So how to maintain the night shift girl?
One is to increase nutrition at night. Because people are in a period of vigorous skin metabolism at night 1 1 to 4 o'clock, they should eat some nutritious food before going to night shift. Don't sleep on an empty stomach when you come home from work, and don't eat too much or greasy food. Fasting and satiety are not conducive to rest, and poor rest is easy to premature aging. In addition, it is not advisable to eat instant refreshing foods that excite the nerves, such as cigarettes, wine, tea, coffee, cocoa and Coca-Cola. Because eating cocoa biscuits and snacks with coffee will make people unable to sleep, which will affect the beauty of the face and lead to premature aging. Before going to bed, you can eat some digestible foods that can soothe your nerves, such as jujube lotus seed soup, porridge, soup and so on. And you can eat some fruit. In addition, drinking more water is good for beauty.
Increasing nutrition is the key
Human body is an organic whole. Generally speaking, people's temperature, pulse and blood pressure all have circadian rhythms, which determines that people sleep at night and work during the day. Due to the reversal of the biological clock, some people who work at night will show some discomfort, such as loss of appetite.
Dinner is the main meal of night shift professionals, which can account for 30% ~ 50% of the total calories. You can use high-protein food, and the meal time is arranged one or two hours before going to work. The calories of Chinese food can generally account for 20% ~ 25% of the total dietary calories, and the calories of breakfast can generally account for 15% ~ 20% of the total dietary calories, and should be mainly carbohydrates that are easy to digest and absorb.
Ensuring sleep is the key.
80% suffer from sleep disorder. These patients are obviously mentally ill. They are listless during the day and often doze off at night. However, when it's time to sleep, they can't sleep at all. After a long time, it shows symptoms such as irritability and anxiety, which leads to depression.
Sleep disorder is a big problem that puzzles night shift workers. Night shift workers have to go to work at night and sleep during the day, but sleep during the day is often affected by sunlight and noise. , so that night shift workers can not be compensated for their physical and mental losses after their daily work, which makes their fatigue worse and even causes symptoms such as loss of appetite, anxiety and irritability.
Attention should be paid to psychological barriers.
Director Lin Yongqiang said that the reversal of work and rest schedule will not only bring a series of physical problems to night shift workers, but also highlight their psychological problems in the long run, such as sleep disorders and depression. Many night shift workers often can't take good care of their families, and it is difficult to be husbands, wives, children and parents because of the reversal of work and rest schedules, which leads to some contradictions. With the decrease of their participation in social activities, there are some problems such as social information isolation, less communication with family and friends, and insufficient psychological release.
Adjust your life rules reasonably. You must sleep when you should, but don't sleep until the end, don't eat or drink in the middle, it is necessary to eat in the middle, and eat on time. Generally speaking, about 8 hours of sleep every day should enable the body to get enough rest.
Night shift workers should ensure that they have enough calories, and long-term night shift workers can eat supper during the night shift.
It is very necessary for night shift workers to eat more nutritious food, such as milk, eggs, lean meat and bean products. Eat light, delicious and soft meals and supplement foods rich in vitamin A, such as animal liver, egg yolk and roe. Eat more fruits or fresh juice. It is also beneficial to take some multivitamin supplements under the guidance of a doctor.
Extension: Health care methods for night shift women
How do mm who often work at night maintain their health? Beware of wrinkles, acne and dark circles, which are secondary. The important thing is that your health is threatened. People's habit of working during the day and resting at night is gradually formed in long-term life. Working at night reverses this rule. At first, they were not used to it. After a period of time, they will gradually form new laws. Working and sleeping according to the rules will generally not affect your health.
First, adjust the circadian rhythm.
People who need to stay up late often need to customize a reasonable and healthy schedule for themselves, and need to modify this schedule according to the changes of the situation.
Second, reduce the psychological burden.
People who often stay up late are prone to various psychological burdens, anxieties or fears. They should learn to maintain a good positive attitude and build confidence in themselves.
Third, strengthen physical exercise.
Physical exercise can enhance people's physical fitness, you can choose your favorite sports to exercise, and people who often stay up late and feel mentally deficient or always sleepy can do outdoor sports such as gymnastics and Tai Chi. If you use your eyes more in staying up late, it is recommended to stop and rest every 40 minutes 10 minutes, and every 1 hour 15 minutes. During the break, you can do eye exercises or overlook to relieve eye fatigue.
Fourth, don't stay up late.
Everyone knows the harm of staying up late to your health, so if you can, please try to avoid staying up late continuously and pay attention to setting aside rest time for yourself.
If you are hungry, you can give yourself some midnight snacks to satisfy your hunger, but only fruits, whole wheat bread and light side dishes. In addition, adding a nutrient before starting to prepare for staying up late can not only resist fatigue but also enhance the ability to resist pressure.
Night shift workers should pay more attention to health care, learn more health care knowledge, and reduce the harm to the body in the process of staying up late.
Fifth, strengthen nutrition.
Stay up late to replenish enough water to eat warm food instead of cold food. And you can add some foods rich in fat, protein and vitamin B, such as milk, beef, beans and fish. If you want to eat snacks, you can choose dried fruits, such as peanuts, walnuts, longan and jujube, which can relieve fatigue.
When you feel hungry, you should choose to eat fruit, toast, whole wheat bread, light side dishes and porridge. Take a vitamin B pill before staying up late. Supplementing vitamin B nutrition can effectively relieve fatigue and enhance anti-stress ability.
It is natural to choose a refreshing drink, preferably green tea, which can eliminate excess free radicals in the body. However, if the stomach is not very good, people suggest drinking Lycium barbarum soaked in water, which can also refresh you.