Do you regularly work shifts? Then you can probably tell you, just like me, how challenging the night shift in particular can be in many ways. Tiredness, bad moods and digestive problems are part of many people's daily and nightly routine, not to mention long-term consequences such as obesity, cardiovascular disease and even cancer. A ray of hope: The right diet during the night shift can both acutely boost your performance during the night shift and help reduce certain long-term damage! #nutritiontips #shiftwork #lack of sleep Studies cited: https://pubmed.ncbi.nlm.nih.gov/30941... https://pubmed.ncbi.nlm.nih.gov/31547... Do you like my channel and would you like to say thank you? Become a channel member and receive exclusive benefits: / @doktorweigl1 ⏩ Get informed first, then supplement: Feel free to take a look at my guides https://bit.ly/RatgeberHowTo ✅ ❎ 100% independent ❎ 100% study-based ❎ 100% medically correct Night work and nutrition - what's the problem? Regardless of whether you're new to night shifts or have been used to shift work for a few years, the body normally cannot fully get used to the reversed rhythm. Digestion and our feeling of hunger in particular can quickly get out of sync as a result. Because, like so many other bodily functions, digestion, insulin secretion and energy requirements are normally shut down at night. Tip 1: WHAT you should eat Nutrient-rich, low-fat and high-fiber foods gently keep the stomach and intestines moving. Specifically, these include 1.) low-fat meat and fish, 2.) potatoes, 3.) wholemeal pasta or rice and of course 4.) fruit and vegetables. Tip 2: WHEN you should eat Plan your nighttime meals at the right time. Just a reminder, especially on the night shift, the feeling of hunger is something very individual and especially if you are not very hungry, you obviously do not have to force yourself to eat a midnight meal. The important thing is therefore that you simply create a regular eating rhythm. Tip 3: Prepare your own food! Are you unable to reconcile the tips for a balanced, nutrient-rich nighttime meal with the food or opening times in your canteen? Or are you constantly tempted by the snack machine? Then try preparing your own meals and snacks. Especially low carb and high protein. Tip 4: Eat together! Eating properly before and during the night shift can not only directly improve your physical and mental performance, but also indirectly promote your psychological well-being. How? By using mealtimes as an opportunity for social interaction. Tip 5: Find a good sleep rhythm! Anyone who has listened carefully will know that lack of sleep can make you feel hungry at night and cause real cravings. Avoiding this is the biggest challenge at night. The list of possible long-term effects, such as obesity, diabetes, and cardiovascular disease, is long. This makes it all the more important that you get enough restful sleep before and after the night shift. ▬ About this channel ▬▬▬▬▬▬▬▬▬▬▬▬ With “Video Visit Dr. Weigl,” you have found the current, medical-scientific channel that describes topics related to pain, #medicine, and #health in an understandable way, but based on facts, guidelines, and studies. ▬ Even more videos ▬▬▬▬▬▬▬▬▬▬▬▬ Always not getting enough sleep? Serious consequences of lack of sleep: https://bit.ly/Schlafmangel_Video Less tired with Modafinil: http://bit.ly/Modafinil_Video Iron deficiency: Do you have too little?: http://bit.ly/Eisenmangel_Video Serious consequences of lack of sleep?: https://bit.ly/Schlafmangel_Video Chronically ill due to lack of sleep: http://bit.ly/SchlafenSchlafmangel_Video ▬ Social Media ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ ►Facebook: https://bit.ly/facebook_DrWeigl ►Website: https://doktorweigl.de ►Twitter: https://bit.ly/Twitter_DrWeigl ►Instagram: / doktorweigl ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ Legal notice / disclaimer: The videos are for your information only and never replace personal advice, examination or diagnosis by a licensed, qualified specialist. In particular, when it comes to medication, it is important to consult your doctor and read the package insert. The content provided cannot and must not be used to make independent diagnoses. Liability excluded. Facebook & Instagram icon: Icon made by freepik from www.flaticon.com Twitter icon: Icon made by Pixel perfect from www.flaticon.com Sound effects obtained from https://www.zapsplat.com