For those of us that workdays, you can almost feel the sleepiness when thinking about taking on a night-shift. Though this particular shift may be challenging, there can be benefits. Here are some solutions that will encourage you to adjust and embrace it.
Stick to a routine. By setting a daily schedule, you are aiding your mind and body into expecting and preparing for what’s to come for a long night shift. Over time as you stay consistent, your body will reduce in feeling sluggish or overworked.
Incorporate a healthy diet. University of Nottingham article adds, “We consume at least a third of our daily calories whilst at work…” Consider what we put into our body reflects our performance and health at work. Try eating meals that keep you full and restore your energy. Pack healthy easy snacks and drink a lot of water. Hydrated muscles are very important when you are on the go.
Exercise keeps you fit and physically prepared for your active shift. Exercising before your night- shift also influences a positive mind, allows you to feel more alert and awake. The Mayo Clinic supports a daily exercise routine prior to work and suggests you intake “both carbohydrates and protein within two hours of exercise” for muscle recovery and to avoid fatigue.
Take your scheduled naps. If allowed, take advantage of your time to sleep. It is important not to burn your body out from exhaustion as it can affect your work performance. The National Sleep Foundation encourages employers to “nap strategically”. For night shift workers try breaking up your sleep in two’s, meaning sleep at home after work and again before you go back in. In doing this, you will be able to meet your essential hours of sleep.
Build relationships with co-workers. Healthy friendly relationships can be beneficial as you can seek work advice, emotional support and a more exciting boost to going to work.
Set small goals throughout the day. Goals are important because they can increase your work productivity and allow your shifts to feel swifter. By setting and achieving small goals, you’re more focused and excited about your work accomplishments than dwelling over the duration of your shift.
In reality, give yourself time to adjust to your new overnight position. Everyone’s body and way of coping are going to be different. It may take various trials and errors to figure out what works best for your body and mental wellness.
Summer fun began and left! For some parents, that means the start of a new school year and a new active schedule, especially if you have a child in sports. It is ideal to want to keep your kids active in and outside of school, given, that playing a sport or being active can be exceedingly rewarding to you or your child’s social, mental, and physical health. As a parent to a new or developing athlete, these are the stages where monitoring your child’s physical health should increase. Unfortunately, with physical activity come injuries, commonly, concussions. With early detection, the likelihood of a shortened recovery time and an opportunity to a swift release back to full participation is abundant.
What is a concussion?
In a Forbes News article, Dr. A. Chainey Umphrey, concussion expert practicing at Kaiser Permanente’s Department of Physical Medicine and Rehabilitation in San Jose, briefs, “…a concussion is caused by a blow or jolt to the head or body that disrupts the function of the brain.” Dr. Umphrey extends, “that initial symptoms often appear quite mild but can lead to significant and lifelong impairment.”
High-school athletes participating in a contact sport — this year 2 of 10 will endure a concussion
Levels of a concussion vary from the person and how it may develop. Others may notice symptoms immediately or, even, weeks or months later. The Mayo Clinic addresses common concussion symptoms to be aware of during and after a sporting event, some include:
Slow to rise after fall
Light and noise sensitivity
Confusion with memory
Unstable first few steps after a collision
Wandering in the wrong direction or team
Needing a constant reminder for things or instructions
Change in the mood
Challenging to focus
If you or your child notice or mention developing signs of a concussion, always inform a coach, personal trainers, or physician right away. It is valuable to know the symptoms of injuries, not just for self, but for your loved ones or anyone you may know who is involved in any type of physical activity. A parent’s favorite motto, “safety first” and that’s for all aspects of your life.
https://n-o-v-a.com/wp-content/uploads/2019/09/bigstock-Concussion-Word-Cloud-176093530.jpg11021600LABnovahttps://n-o-v-a.com/wp-content/uploads/2015/11/NovaLogoSub_300w.pngLABnova2019-09-25 14:09:242019-09-25 14:09:24Don’t Sleep on a Concussion
You come home from work after a busy day and you feel like your head has increased in size. You may investigate your medicine cabinet trying to find some pain relief medicine to release the stress in your brain. However, you should check your cabinet and pull out your favorite bottle of red wine.
Wine has wide list of health benefits such as protection from Alzheimer’s, cardiovascular health, dental, and weight loss. However, it’s all about how much you should consume. According to the American Heart Association “An average of one to two drinks per day and one drink for women.” Here are a few tips to encourage moderate consumption of wine. Remember to always drink responsibly.
Could Help Prevent Alzheimer’s – According to USC News, “A Swedish study that spanned 34 years found that wine protected women against developing Alzheimer’s disease, especially when their only alcohol was wine.” Everyone has precious moments in their life. Lower your risk of memory.
Healthy Heart – Consuming your favorite wine brings a happy heart. In addition, it can help prevent heart disease. Wide Open Eats explains “After 21 consecutive days of consumption was that blood vessel cell health was enhanced, improving the flow of blood.” Your heart requires blood to keep you moving. Therefore, consuming wine should help ease a pathway to your heart.
Dental – Drinking wine can fight some dental diseases. Polyphenols referred to like red wine and grape seeds can have the ability to lower bacteria from sticking to your teeth. Ask yourself, “how often do I visit the dentist?” Answers are not many visits. Stay ahead of the game and become your own dentist (not really) and combat diseases cavities and gum disease. You’d be surprised what the power of wine can do for your teeth.
Weight loss –Polyphenols can also regulate your weight. Entertaining Times present “Polyphenol converts white fat, which are larger cells that store energy and expand as we gain weight, into obesity-fighting beige fat and this fat is much easier to lose.” Could wine possibly be the next treadmill? Keep in mind that it’s how much you’re indulging.
It’s good to know that a glass of wine can help some people. Of course, you know yourself and whether or not incorporating a glass can help you. It’s most important to consume wine or any alcohol, responsibly.
https://n-o-v-a.com/wp-content/uploads/2019/09/Wine.jpg10681600LABnovahttps://n-o-v-a.com/wp-content/uploads/2015/11/NovaLogoSub_300w.pngLABnova2019-09-25 14:03:582019-09-25 14:03:58Why A Glass of Wine Is Essential