Do you work in shifts in BPOs, health sector or call centres? Does your work schedule involve long hours with no time to eat? Do you skip meals or eat at different timings depending on your shifts? Do you have a burning sensation in your stomach, loss of appetite, bloating of the stomach or indigestion?  Follow these simple steps to get rid of these symptoms and to improve your health.

Timely meals should be the mantra for all working men and women, whatever your work schedule —whether you work in shifts or long hours.

Step 1: Try to eat a healthy breakfast. And try to have your breakfast the same time everyday, preferably before 9 am. Have a sumptuous breakfast, select foods rich in starch and easily digestible foods like idli, pongal, dosa with less oil, vegetable uppittu or bread sandwich. No time to sit and eat? Try to have at least a bowl of cornflakes or muesli. Never start your day with an empty stomach.

Step 2: Do not have long gaps between meals. This increases acidity, heartburn and indigestion. Being hungry for a long time also makes you overeat at your next meal. Even after the meal you tend to nibble on chocolates, sweets, chips and other namkeens as you do not feel satisfied. If a meeting or presentation or conference call leaves you with no time to eat, drink a milkshake, fruit juice, lassi or tender coconut water. Better still, have a fruit like banana or apple or even a fruit bowl.

Step 3: Hydrate. Drink plenty of water—at least 6-8 glasses everyday. Replace aerated drinks and juices with fresh juice, flavoured milk or tender coconut water. A few cups of flavoured tea like ginger or lemon tea is a healthier option than several cups of coffee or chai.

Step 4: Be physically active. Thirty minutes of brisk walking everyday will refresh and energise you. Swimming on your day off or weekends is a good aerobic exercise which keeps you physically fit.

Step 5: Keep a food dairy. Note down everything you eat in a day for at least a week and how you feel after a particular food.  Check it every few days, this might give you an idea how much junk food you are eating and how you can plan to switch to healthier options. If you get heartburn or acidity, note it down too. This will help you to pinpoint the specific foods that give you discomfort and to avoid them.

Step 6: Stick to routine. Even on your day off or over weekends, try to stick to your week-day routine as much as possible. If you get up late, eat a simple breakfast. Do not skip breakfast to indulge in a heavy brunch. Try to eat small frequent meals rather than heavy lunch or dinner. Stick to healthy serving portions and do not overeat. Sweets, chocolates, ice-cream, samosas, chaats, etc., are best eaten in moderation; you don’t need to avoid them.

Getting adequate amount of sleep everyday is essential too. Finally, resolve to adhere to eat your meals on time and exercise everyday. These simple steps should be part of your lifestyle to help you lead an energetic and healthy life.

(The author is a dietician at Manipal Speciality Hospital)