People like me and many of my colleagues around this part of the world work in BPO specially concentrated to graveyard shift to attend the time zone of clients. As my personal experience is concerned for this sector, many people come to work here mostly of tender age, fresh college pass-outs, at the pink of their health. But, to my wonder, as recent surveys reported in medical bulletins in India and Philippines, 57% of these people are suffering from fatigue, 43% are suffering from insomnia. Remarkably, there are some other medical problems like recurrent Urinary tract infection, erectile dysfunction, obstructive renal conditions, mental stress and boredom, obesity, diabetes, high lipid profiles and many more. The work schedule, lifestyle specially the food habit, addiction, leisure time management all are more or less responsible for this old age syndromes attacking in early age.
Let’s work with some simple dos and don’ts to avoid all these hazards:
1. Food Habit
Eat adequate protein and protein supplements: Fish, eggs, meats, soya foods, milk and milk-made, pulses etc.
Eat measured carbohydrates: cereals, oats, and sprouts etc
Eat more rich anti-oxidant foods to energize yourself like amla (Indian gooseberry), sweet potato, berries, citrus, grapes, grape-fruit, spinach, tomato, onion
Drink adequate water – at least 4 - 4.5 liters/day. Start your day drinking fresh water (about 1 liter); this keeps you energetic throughout the day.
Drink Green Tea rather taking white tea or coffee but limited. Too much tannin or caffeine in regular course is not recommended.
Eat more green and leafy vegetables, consume more salads and boiled vegetables
2. Exercise & Fitness Management
Exercise, by any means, has to be in the schedule of every regular worker. You may go for Gym, freehand, swimming, walking, yoga or any procedure of your own choice which will lead a physical and mental fitness. Any of these practices help to increase reflex and keep many health hazards far away. You may try for some outdoor sports events for relaxation. A regular work out session or some little practices as walking instead of short distance vehicles, stepping up floors by staircase avoiding lifts are absolutely necessary to keep yourself fit for long run.
3. Sleep Management
As you are running after a different time zone the biological clock of the physique has to be adjusted. Remember, sleeping is the factor which gets mostly effected by this odd schedule day (night) outs. You must have to maintain a complete 7-8 hrs sound sleep everyday to keep your physique and mind fresh and energetic for daily work. In daylight, if it is seems to be challenging for you try every possible means to sleep peacefully before you go out for the day. In sudden odd shit, if you are supposed to sleep, do everything possible to make it happen, as:
a. Use curtain to stop day light to hamper your sleep
b. Use a closed door separate room
c. Avoid TV, Computer or Smartphone, don’t keep them beside or pillow
d. Avoid regular tasks on sleeping time; remember this is your midnight and your day is about start after a few hours
e. Talk with your partner if he/she runs into a different time zone regarding romantic practices
f. Shut down or make phones silent and other gadgets and inform regular callers not to disturb you in sleeping hours; Try to avoid “I am 24/7 available”
Remember, a peaceful sleep in regular basis could keep many hazards away from your life
Remember, a peaceful sleep in regular basis could keep many hazards away from your life
4. Personal life & Social response
Personal and social life is one of the vital factors of our life. The weekend hangout at a alcohol party, disco, late night party at friend’s place are not the only means of enjoying and recharging life. I am not asking you to condemn all those things as an old grandfather. Keeping a few friends’ party in schedule, also keep some good quality time for your family, your parents, spouse, love, pets, local club or different organizations where you might enjoy some other kind of cultural activities. Some other socialization activities like gardening, home décor, reading, or learning something for higher study or just mental refreshment is good enough to keep your mind cool and control health positively.
Medical Equipment Manufactrur in China5. Time Management
This is the most essential factor. If you cannot manage your time you are losing a lot of things. Even, with your strong mindset to do something positive change in lifestyle might go in vain for the lack of time management. You might have to take a short distance vehicle instead of walking, a lift instead of staircase, a junk food instead of purchasing or cooking something healthy, a quick drink to release stress for the time instead of exercising some good activities. So make your daily routine very cautiously and try to maintain that in a religious way.
