Want to live longer and feel more energised during shifts? Start by drinking like the healthiest people on Earth! Hydration is one of the most overlooked secrets to long-lasting energy and vitality...especially for shift workers. So how much water should you be drinking? Let's take a page from the Okinawan diet. People living in Okinawa, Japan (One of the world's "Blue Zones" known for longevity) prioritise hydration as a key component of their diet. Thy often drink water or herbal teas in measure amounts throughout the day. They also rely on moisture-rich foods like vegetables and soups, helping their bodies stay in balance. A good starting point is the commonly recommended guideline: 30-35ml of water per kg of body weight. So, if you weight 70kg you should aim for 2.1 to 2.4L per day. These recommendations are designed to ensure your body stays hydrated to support brain function, digestion and energy levels- critical during long or overnight shifts. HOWEVER, recent research shows that your hydration needs to go beyond just a formula. Factors such as physical activity, climate, diet and even your own metabolism greatly affect how much water your body truly needs. For instance, in hot/humid environments, or when you're highly active, you might need more water to replace fluids lost through sweat. Instead of sticking rigidly to a specific number, it's essential to pay attention to your body's THIRST SIGNALS. The Institute of Medicine and other health organisations recommend letting thirst be your guide. Dark urine or headaches can be signs of dehydration, while clear or light-yellow urine indicates hydration. For shift workers, especially those who may not have regular breaks, drinking small amounts of water consistently throughout your shift is key. Keep a water bottle handy and aim for hydrating foods, like fruits and vegetables, to keep your hydration levels in check; much like the Okinawan diet. That said, it's also important to avoid overhydration. Drinking excessive amounts of water can lead to HYPONATREMIA, a dangerous condition where blood sodium levels drop too low This is especially relevant if you're following a rigid formula without considering your actual needs.

Shift workers face stress daily, from chaotic work environments to disrupted sleep schedules. But what if I told you Navy SEALs have a secret weapon to stay calm in the most hight-pressure situations? It's called BOX BREATHING. A simple yet powerful technique that Navy SEALs use to regulate their nervous system and maintain focus during intense missions. Here's how you can use box breathing to quickly manage stress after a tough shift: - Inhale slowly for 4secs - Hold your breath for 4secs - Exhale slowly for 4secs - Hold again for 4secs Repeat for a couple of minutes, and you'll notice a calming effect on your body and mind. This breathing technique activates the parasympathetic nervous system (PNS), lowering your heart rate and helping you think more clearly in stressful situations. Whether you've just finished a night shift or are feeling overwhelmed, box breathing is a quick tool to bring you back to centre. Ready to manage stress like a Navy SEAL? Learn more ways to boost your resilience in The Vitality Shift and unlock your full potential! References: 1. Deuster, P.A., et al. (2019). "Stress Management Techniques in Military Populations." Journal of special Operations Medicine. 2. Agte, V. V., et al. (2015). "Physiological and Psychological Benefits of Breathing Techniques in High-Stress Environments." Military Medicine.

Your energy levels, vitality and longevity depend largely on what you put into your body. Processed foods drain energy, cause inflammation and accelerate aging. But with the right foods, you can fuel your body for optimal performance and long-term health. Whole foods (rich in vitamins, minerals and antioxidants) are essential for combating inflammation and promoting cellular repair. Studies show that diets high in processed foods are linked to chronic diseases, while those based on whole foods increase energy, boost immunity, and slow down aging at the cellular level. In The Vitality Shift, you'll learn how to fuel your body with nutrient-dense foods that support long-lasting energy and vitality. Ready to feel more energised and live longer? Join The Vitality Shift waitlist today and be the first to access science-backed nutrition strategies! Wait list below: https://blue-term-59065.myflodesk.com/vmbzmijfgy References: 1. Martínez-González, M. Á., Hershey, M. S., Zazpe, I., & Trichopoulou, A. (2019). The Mediterranean diet and health: A comprehensive overview. Nutrition Reviews, 77(4), 230-245. https://doi.org/10.1093/nutrit/nuy071 2. Schwingshackl, L., Hoffmann, G., Lampousi, A.-M., Knüppel, S., Iqbal, K., Schwedhelm, C., Bechthold, A., Schlesinger, S., & Boeing, H. (2018). Food groups and risk of all-cause mortality: A systematic review and meta-analysis of prospective studies. BMJ, 361, k2156. https://doi.org/10.1136/bmj.k2156 3. Esposito, K., & Giugliano, D. (2014). Mediterranean diet and the metabolic syndrome: The end of the beginning. Metabolism, 63(5), 578-583. https://doi.org/10.1016/j.metabol.2014.01.007 4. Schwingshackl, L., Schwedhelm, C., Hoffmann, G., Lampousi, A.-M., Knüppel, S., Iqbal, K., Bechthold, A., Schlesinger, S., & Boeing, H. (2017). Adherence to Mediterranean diet and risk of cancer: An updated systematic review and meta-analysis. BMJ, 359, j4778. https://doi.org/10.1136/bmj.j4778 5. Jacobs, D. R., & Steffen, L. M. (2003). Nutrients, foods, and dietary patterns as exposures in research: A framework for food synergy. The American Journal of Clinical Nutrition, 78(3), 508S-513S. https://doi.org/10.1093/ajcn/78.3.508S

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