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Shift Work Sleep Disorder and Weight gain - Online Doctor Chats

Date : 21-Feb-2012
User rating for this question
Excellent Posted in: Sleep Disorders
Answered by

General & Family Physician
Practicing since : 2004
Answered : 1624 Questions
Doctor :   Hi
User :   Hi
Doctor :   May i help you ?
User :   Hello Doctor
User :   I had a question about our Heart rate
Doctor :   Yes sure proceed
User :   Does a habit of drinking coffee contribute to increase in our heart rate?
Doctor :   yes it may increase
Doctor :   as they are nervous stimulants
User :   So, if I go to a gym regularly and do some 'cardio' for a while will it help reduce my heart rate?
User :   I am a little concerned as my resting heart rate is usually high
User :   it is not 72 beats per minute
User :   it is at 90 something
Doctor :   decrease in heart rate is seen mostly in atheletes
User :   and my father had Myocardial infarcture
Doctor :   who are trained for long
User :   and I lead a sedentary lifestyle and drink plenty of coffee
Doctor :   what you may do is start to substitute it with fruit juices
Doctor :   do you do any exercises daily?
User :   no
User :   I am stuck in a wrong time zone
User :   I can't sleep at night
User :   I end up sleeping during the day
Doctor :   ok
Doctor :   Caffeine has many metabolic effects
Doctor :   Whether high caffeine intake increases the risk of coronary heart disease is still under study.
User :   The problem is that my manager is in USA and is not available during he day
Doctor :   ok
User :   so, i usually have meetings in the evenings
Doctor :   for some that wont create a problem once they are used to it
User :   if he wants something urgent, i'll end up doing it overnight and go to bed by 6 AM
Doctor :   but for some it might affect their moods and sleeps
User :   by the time I wak up and go to the office everyone else would be going home
Doctor :   ok
User :   well, this has happened for 2 years and now I am not able to get back to the regular working hours
Doctor :   how long since you have been working like this?
User :   I try to sleep sooner (11 PM) sometimes and I just can't sleep
User :   2 years
Doctor :   ok
User :   I have been working in shifts for 6 years now
User :   since 2004
User :   first job was where I used to work 12 hour shifts for 4 days a week, either day shift or night shift
Doctor :   since then you have this?
User :   next one was 9 hour shifts
User :   I have only worked in night shift and afternoon shifts
Doctor :   SWSD is a sleep disorder that affects people who frequently rotate shifts or work at night.
Doctor :   SWSD Is shift work sleep disorder
User :   well, i started my current job in 2008
Doctor :   This disorder is common in people who work non-traditional hours, usually between 10:00 p.m. and 6:00 a.m.
Doctor :   Shift workers must be willing to make sleep a priority
Doctor :   Prepare your body and mind for sleep. Minimize exposure to light on your way home from work if you are on the night shift to keep morning sunlight from activating your internal "daytime clock.
Doctor :   Follow bedtime rituals and try to keep a regular sleep schedule - even on weekends. Go to sleep as soon as possible after work. It is important to get at least 7 to 8 hours of sleep every day.
Doctor :   At home, ask family and friends to help create a quiet and peaceful setting during your sleep time
Doctor :   Decrease the number of night shifts worked in a row.
User :   ok
Doctor :   You are more likely to recover from sleep deprivation if you can limit your number of third shifts to five or less, with days off in between. If you work a 12-hour shift, you should limit work to four shifts in a row.
Doctor :   After a string of night shifts, you should have more than 48 hours off, if possible
User :   also currently my BMI 29 to 30 and I am mostly fat in the waist
Doctor :   Avoid long commutes, which can take time away from sleeping.
User :   I do get my weekends off
Doctor :   thats is too much
Doctor :   you need to get enrolled for some
User :   I drive for 1 hour + 1 hour myself everyday in my Honda Activa
Doctor :   aerobic exercises too
Doctor :   it is very helpful to reduce your weight
User :   I was planning to enroll to some gym
Doctor :   Practice good sleep hygiene by planning and arranging a sleep schedule and by avoiding caffeine, alcohol, and nicotine.
Doctor :   ok
Doctor :   aerobic exercises are the best to reduce your weight
User :   ok, so cardio?
User :   would you recommend regular gym, with cardio + weight training?
User :   I can stop coffee and replace it with protien shakes
User :   would you still recommend aerobics?
Doctor :   yes you can do work ups in gym
Doctor :   yes atleast twice in a week
Doctor :   as gym anaerobic exercises are more good for body bulding
Doctor :   and increasing muscle mass
Doctor :   but off course you need that too
Doctor :   do you do cycling or jogging ?
User :   no
Doctor :   ok
Doctor :   so you may include that too twice or thrice
Doctor :   in a week
User :   I uesd to work out regularly when 13 years ole till about 18 years of age
Doctor :   exercises release beta endorphins
User :   and I was cycling to school and college
Doctor :   that act a s mood elevators too
Doctor :   so thats good
Doctor :   so you will not find that difficult now
Doctor :   Night shift work has also been shown to increase the risk of heart and digestive problems, as well as problems with moods and emotions
User :   ah right, I had ulcer recently
User :   and I could not stay in an empty stomach
Doctor :   regular night shifts has been assctd with breast cancer too in some females
User :   so, i would eat all the time and gained some weight
User :   oh, I am male
Doctor :   ok
Doctor :   so try to get involved
Doctor :   in some exercise program soon
Doctor :   dont wait
Doctor :   take a glass of lukewarm water with either honey or lime in the morning
Doctor :   it helps to lose weight
Doctor :   green tea and mint tea are very good to reduce weight
User :   sure, how long do you recommend I cycle everyday, if I get one of those stationaly cycles?
User :   *stationary cycles or elliptical cycles
Doctor :   you may go for 15-20 min aday\
Doctor :   walking helps to get movts all over your body
Doctor :   so you amy try brisk walking
Doctor :   after warming up in the cycle
Doctor :   take lots of fresh fruits and vegetables
Doctor :   like mangoes ,orange beans carrot onion etc
Doctor :   it helps to clean your system
Doctor :   take 10-15 glasses of water daily
Doctor :   too
User :   I am a vegetarian and get plenty of fiber
Doctor :   thats good to reduce your body weight
Doctor :   as it decreases your fat absorption
User :   ok
User :   Thanks Doctor
Doctor :   Cabbage is considered to be an excellent home remedy for obesity. Recent research has revealed that a valuable chemical called tartaric acid is present in this vegetable which inhibits the conversion of sugar and other carbohydrates into fat.
Doctor :   Thanks for consulting...
Doctor :   Try all these
Doctor :   you will get benefited
User :   isn't tartaric acid that same thing in tamarind?
Doctor :   No
Doctor :   tamarind is used to add sour taste
Doctor :   Try all these simple home remedies
Doctor :   I hope you will get results soon
Doctor :   Thanks for consulting...
Doctor :   Bye for now...
Doctor :   Nice talking to you..
Doctor :   Bye ....
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