Brief Answer:
Lifestyle modifications and exercises regularly...

Detailed Answer:
Hello and welcome to 'Ask A Doctor' service...
I've gone through your query...

To care for your health, you must adopt a healthy lifestyle first (irrespective of the work-shift)...

These include:
Eat in time, not to skip breakfast,
Have mostly homemade foods,
Avoid fast/junk/processed foods, drink plenty of water throughout the day,
A sound sleep of 6-8hrs per day,
Not to take any unnecessary stress,
Not to indulge in any form of smoking/alcohol

Not to spend too long in front of the TV/computers, take frequent breaks whenever possible

Along with these, you should start freehand exercises, jogging for 30-40min daily...

Do get yourself examined by a physician for a comprehensive health check-up and undergo routine investigations as and when required/advised...

All these will be helpful in improving lifestyle as well as maintaining a healthy life...

Take Care
Kind Regards

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