The shift is an activity that can be performed by several specialties: orthopedists, cardiologists, neurologists, and general surgeons. On-call doctors usually face exhausting work hours, so it is important to maintain a healthy diet.
Aside from facing long hours on call, the doctor on duty needs to deal with the pressure of attending to a large number of patients with the most diverse diagnoses. Normally, a shift can last from 6 to 12 hours, and cannot exceed 24 hours uninterrupted.
Due to the time dedicated to the shift, an activity that requires a high number of hours, many health professionals end up eating inappropriately, and for this reason, they end up even developing health problems. Often, tiredness tries to be overcome with too much coffee and energy drinks, which is not synonymous with healthy habits.
Before the shift
Before starting the shift, it is important to avoid consuming fatty foods and heavy foods. This practice helps the metabolism by removing drowsiness. In this sense, it is essential to avoid fried foods: in addition to not providing nutrients, they add saturated fat to food and decrease the body's energy during digestion, which is usually slow.
Another important point is not to overdo foods that are sources of salt and protein. Like fat, protein also takes longer to digest, so it is important to at least reduce it.
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Regarding what to drink, avoid caffeinated energy drinks. According to a study published in the Journal of the American Heart Association, energy drinks significantly prolong the QT interval and increase blood pressure.
The identification of a QT interval corrected by heart rate, both increased and decreased to the reference value, is associated with an increased risk of ventricular arrhythmias and sudden death, respectively.
Excessive consumption of coffee can also cause damage to the body, as the maximum recommended dose of caffeine per day is 400 mg, the equivalent of drinking about 600 ml of coffee. Therefore, excess caffeine can cause an overdose in the body, causing symptoms such as stomach pain, tremors, or insomnia. It is important to avoid other drinks that have caffeine, such as the energy drink itself, as mentioned above, cola soft drinks, and some medications and supplements called pre-training.
Coconut water, on the other hand, considered a natural energy drink, is the most suitable drink to improve your mood, in addition to being a great source of hydration. Another point about coconut water is that it is a source of important vitamins and minerals for the proper functioning of the body. Another drink that is also on the list of nominees is yogurt. It can be added to other foods, such as the fruits that we will highlight below.
It is important not to be without food for a long period, so remember to make small snacks during working hours. We know that on busier days it is difficult to take a break to make that snack, but carrying some cereal bars with you already helps a lot.
In between, try to eat foods that provide energy and are easy to digest. Nuts, almonds, and chestnuts are excellent options, as they help to promote satiety.
Oats are also a great option because, besides promoting satiety, it is a source of energy being composed mainly of carbohydrates, in addition to the high concentration of B vitamins, which help the body to convert nutrients into energy. Oats are rich in proteins and soluble and insoluble fibers that collaborate in the reduction of LDL cholesterol (also called bad cholesterol), maintain good intestinal functioning, and help in muscle recovery.
The egg is also a good choice, as it is a source of several nutrients such as vitamins A, D, E, and K, omega 3, it also contains B vitamins and protein. With eggs you have a range of options, as you can use them in dishes ranging from an omelet to other options, working in conjunction with various foods.
Concerning fruits, bananas are a good choice. With it, you can make a fruit salad and add strawberries, which like the banana, is a fruit rich in potassium, in addition to vitamins C and A. In this salad, you can add honey, another food that is pure energy.
Honey consists of two types of carbohydrates, glucose, and fructose, which makes them an energetic food. Honey is also a source of vitamin C which has a powerful antioxidant action, and B vitamins that participate in the metabolism of energy production, and detoxification of the body.
The banana, besides being rich in potassium, is a source of tryptophan, a precursor amino acid of serotonin. Serotonin is a neurotransmitter that has several functions, including regulating sleep and mood, as well as helping to prevent emotional disorders. In this case, these potassium-rich fruits help to reduce symptoms such as muscle weakness, cramps, fatigue, and mental apathy.
Still talking about fruits, we have açaí, a typical Brazilian fruit rich in carbohydrates, which provide the energy we need to maintain our disposition, in addition to being rich in vitamins C, B1, and B2 and antioxidants.
Guarana powder also brings benefits such as increasing alertness and attention, improving mood, and stimulating the burning of fat in the body, so it can be considered an excellent option for those who need more disposition. But be careful: just like the other examples mentioned above, guarana contains caffeine, a nervous system stimulant, so it is necessary to be alert to the amount ingested per day. When used sparingly, it helps to improve mood and mood. It can be added to juices and vitamins.
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