Mind, Body and Nutrition

Day and Night Shifts Effect on Body

In this permanently busy corporate world, there is an upcoming trend of working in night shifts. When the whole world goes to sleep there are some hardworking employees who start their work at night. This has actually reversed their biological clock. Yes life maybe stressful for them but on some important aspects of life such as HEALTH, there ought to be no compromise.

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Of course during this time a lot of hormonal changes take place in your body and the most important hormone that is affected is ‘MELATONIN’. This hormone is produced by the brain that helps to regulate sleep-wake cycles. Another affected hormone is ‘INSULIN’. It’s unnatural for the body to produce significant amounts of insulin during the night hours, when the body is normally focused on growth and repair. Eating large amounts of simple carbohydrates causes surges of insulin to be released which encourages fat gain and can further disrupt sleep patterns.

Wrong eating habits, wrong food choices, over-eating, gulping down cups of tea and coffee, disturbed sleep pattern, erratic lifestyle may pose health risks.

But our motto is ‘eat healthy and give your best performance at work’


  • High fat or fried foods- eating such foods will not only lead to heartburn or indigestion but will also add some unwanted extra kilos to your weight.
  • Too much sugar- cut back on sugar and other refined carbs as it can give you a short burst of energy but will end up leaving you feel sluggish.
  • Caffeine- try to wean yourself off the gallons of caffeine as it remains in your system for 6-8 hours which can lead to sleep deprivation. Say a big NO to coffee, tea, colas etc.

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Healthy Eating

While working in night shifts you are already fighting against the rule of nature and all you need is healthy food to win the fight. Here are some important tips that should never get out of your mind-

  • Never skip your meal before hitting the work station
  • Make protein your best buddy at work- eating high protein snacks will help you stay awake and alert during work.
  • Small and frequent meals are the best- avoid large heavy meals as it can lead to heartburn, indigestion or even flatulence. Small-frequent meals can really pep you up.
  • Bye-Bye unhealthy carbs- include more healthy carbs and avoid refined carbs as a part of your snacks or mini meal or combine carbs and protein to make it a perfect mini meal.
  • ‘Hydration’ is the key- selecting the most appropriate beverage to stay hydrated is very important. Always remember water is the ideal drink and not caffeine. Water always helps to relieve stress and will also keep you alert.

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There are some healthy as well as tasty options to keep you fit and fine during your night shift, let’s have a look


Roasted chana or peanuts Plain water-ideal drink
Idli/dosa with chutney Lime water
Boiled chicken and veggie salad Buttermilk
Chicken/fish sandwich (brown bread)  with low fat cheese Herbal water- you can add mint leaves, ginger, lemongrass, fennel
Fresh veggies with hummus Water with lavender and rose hips
Sprout salad Herbal tea
Sprout or bean wrap with low fat cheese Smoothies (sugar free or less sugar)
Dal chila Milkshakes (sugar free or less sugar)
Fruit bowl or fruit salad
Boiled egg sandwich
Popcorn (plain)
Mix veggie pancakes (wheat flour) with low fat cheese dip.


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Dr. Hemangi Jhaveri

Dr Hemangi Jhaveri is a registered medical doctor and a Nutritionist from the American college of sports medicine. Her special focus is in Obesity, Fitness & Wellness of an Individual. She has dealt with hundreds of patients to achieve their health and wellness goals. Educating patients and helping them joyfully to inculcate a healthy lifestyle for the rest of their lives is her motto. Love and enjoy food in a natural way and regain your health with her.

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