Bangalore: For young employees on night shifts, especially in call centres/business process outsourcings firms, irregular eating habits have become a serious health risk.

"Shift workers suffer from serious sleep disorder and poor nutrition may make them more vulnerable to infections and also drive them to depression. Eating wisely will definitely help them,'' says Usha Sridhar, nutritionist.

Those working in the night shift may not be able to make healthy food choices because what is most readily available may be re-heated food, those from vending machines or fast food restaurants. Not exactly what a fitness-conscious person should eat.

Good option

If at all possible, home-cooked food could be a good option. But many who are single cannot do it but instead they can, as nutritionists suggest, make their own sandwiches, supplemented by what is available at the work place.

There are a number of low fat and low-sodium sandwich spreads available at the larger stores. Some may have to be refrigerated after opening and most should be consumed within a month or two.

Cold meat may be a choice for non-vegetarians but here again they cannot be kept for long after opening the tin or package. An orange or apple can be a healthy dessert to round off that midnight meal. "You should try to eat smaller portions or even break the meal into two, instead of one heavy meal during the break as it may make you feel too sluggish afterwards,'' says Ms. Usha Sridhar.

Digestion

Shift work can interfere with the body's digestive functioning. Eating light may also reduce chances of indigestion that plagues many night shift workers. Heavy meal is more difficult to digest when you sit at the workstation for hours, and this may aggravate acidity.

If you must get the caffeine kick, as doctors and nutritionists advise, have it before or early in the shift. Coffee towards the end of a late night shift may make it more difficult to fall asleep when you get back home.

Health trainer Natasha Singh advises: "A 20-minute workout early evening, well before the night shift begins, may help one stay more alert on the job. Also reduce the back and neck aches that come from sitting near a computer for too long. During the shift, breaks can be used for simple exercise even if it means just a brisk walk around the building. You will feel less sleepy afterwards.''

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