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[169] - Simple Strategies to Make Your Shift Working Life Easier to Manage and Maintain
Manage episode 433211974 series 3340621
Roger Sutherland | Shift Work Nutrition, Health & Wellbeing Coach, Roger Sutherland | Shift Work Nutrition, and Wellbeing Coach에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 Roger Sutherland | Shift Work Nutrition, Health & Wellbeing Coach, Roger Sutherland | Shift Work Nutrition, and Wellbeing Coach 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.player.fm/legal.
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What if you could transform your chaotic shift work schedule into a life of balance and wellness? In today's episode of A Healthy Shift, we tackle the unique hurdles of shift work, from erratic sleep patterns to unpredictable mealtimes. First, we break down the importance of creating a sleep sanctuary. Discover practical tips like decluttering your bedroom, investing in blackout curtains, and using white noise machines to ensure your sleep is restorative, even with a varying schedule. By sticking to a consistent sleep routine, you can combat the adverse effects of irregular sleep and disrupted circadian rhythms.
Maintaining energy and health while working shifts is no small feat, but we've got you covered with essential nutrition strategies. We discuss the pitfalls of quick, unhealthy snacks and the benefits of high-protein, balanced meals. Learn about the "three times six plus six" meal planning method to simplify your nutrition, along with the "no prep meal prep" approach using pre-cooked supermarket options. Our tips also include the "three-day meal prep" strategy to make your meals manageable and ensure you stay hydrated and fueled with healthy snacks throughout your day.
Stress management and achieving a balanced life are paramount for shift workers, which is why we provide actionable lifestyle strategies to help you thrive. Explore the profound impacts of mindfulness and meditation, even in short daily practices. We talk about the importance of setting boundaries between work and personal life, the necessity of self-care, and staying connected with loved ones. Effective time management, such as using a whiteboard to organize shifts and activities, is also covered to reduce decision fatigue and improve communication. Tune in for practical steps to enhance your life as a shift worker and ensure your overall well-being.
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Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability ...
챕터
1. [169] - Simple Strategies to Make Your Shift Working Life Easier to Manage and Maintain (00:00:00)
2. Shift Work Survival Strategies (00:00:01)
3. Shift Worker Nutrition and Wellness Strategies (00:11:38)
4. Shift Work Lifestyle Strategies (00:20:26)
5. Building Healthy Shift Work Habits (00:29:15)
195 에피소드
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