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Top 10 – Health tips to follow if you work the night shift

If you have a job that requires you work the night shift, pay a little extra attention to certain things to avoid adversely affecting your health.

Health tips for night shift workers

Whether you work in a call centre, hospital or are working with international partners; working the night shift is a way of life for many Indians today. Here are some simple health tips you can follow to avoid the pitfalls of working the night shift.

Health tips to follow if you work the night shift

1. Adjust your body clock – We are all naturally programmed to rise with the sun and sleep after dark. So if you’re new to the night shift you might be feeling bright in the day and groggy at night. Doggedly keep to the same time of waking up and going to bed every day so that your body gets the message and will slowly but surely shift your inner clock to match the new timings.

2. Diet – Most people working the night shift have at least one or two meals at work. The danger here is of overstuffing yourself since food is readily available. If you’re working the night shift, try and finish dinner by 8pm or so, before you start your shift. Between 12 midnight and 6 am, it’s best to eat light meals that are high in fibre and protein and low in sugar and fat.

3. Help yourself get a good day’s rest – When you get back home after a night shift, you may be so tired that you just crawl into bed. But take a few minutes to ensure that you get some undisturbed winks. Draw the curtains to shut out the sunlight as much as possible and turn off your phone. Check that your pillows support your neck and the mattress is not lumpy. A droning sound such as from an overhead fan or air-conditioner acts as a noise buffer and creates white noise, which aids sleep.

4. Sleeping tips – Try to get a big chunk of sleep in one go (at least 4-5 hours). If you break up your sleep in many smaller pieces, deep sleep will elude you and you will not be as rested as if you had slept at a stretch.

5. Watch the snacking habit – Most people working the night shift have sitting jobs; nine times out of ten in front of the computer. Keeping your facial muscles active by means of snacking and chewing may seem like fun but you are unwittingly consuming a lot of calories in the process. So if you must munch, avoid chocolates, chips and fried stuff, instead carry along a fruit or puffed rice that have a much lower calorie count.

6. Ergonomics – When sitting at the workplace, keep some ergonomic principles in mind to keep yourself in shape. Check that the top of your monitor is at or below eye level, use an anti-glare screen to protect your eyes and blink often – it helps lubricate your peepers. Also, every hour look away at a distant object for a minute to avoid straining your eye muscles. Good posture at work will take you a long way to being fit. Your back has the burden of supporting your whole body so treat it with care. Avoid slouching, jerky movements while sitting or getting up from the chair and lastly, make sure your lower limbs support your back. You can do this by ensuring that your feet touch the floor (not just your toes) or use a footboard if you are on the shorter side. A small cushion for the lower back gives additional support.

7. Hydrate yourself – While working in an air-conditioned office it is important to keep drinking water as the skin loses moisture due to the air-conditioning and even slight dehydration can prevent you from functioning at your productive best. So keep a bottle of water on your desk and drink liberally. Remember that beverages like coffee and tea dehydrate so limit their intake. Have buttermilk instead. Sipping warm water is also a good idea as warmth keeps colds at bay.

8. Stay alert – If you are feeling groggy and fighting sleep to no avail a simple technique is to get up. Go for a short walk even if it’s just to the water filter. Or keep mints or sugar free chewing gum handy; different things work for different people.

9. Change shifts forward ­– If you’re changing your shift, make sure you change it forward, not backward. So if you’ve been doing an early morning shift, change it to an afternoon shift, not a night one. This helps your body to cope better with the changes.
10. Annual health checks – Visit your doctor and get an annual medical check-up done even if you do not have any complaints. Incorporate your physician’s recommendations for your particular lifestyle diligently. Most people working in the night shift tend to gain weight over a few months so make sure to include some physical activity in your daily routine. Even half an hour of brisk walking is good enough; remember frequency of exercise is the key to longevity.

Seven Secrets of Self-Made Multimillionaires

First, understand that you no longer want to be just a millionaire. You want to become amultimillionaire.

While you may think a million dollars will give you financial security, it will not. Given the volatility in economies, governments and financial markets around the world, it's no longer safe to assume a million dollars will provide you and your family with true security. In fact, a Fidelity Investments' study of millionaires last year found that 42 percent of them don't feel wealthy and they would need $7.5 million of investable assets to start feeling rich.

This isn't a how-to on the accumulation of wealth from a lifetime of saving and pinching pennies. This is about generating multimillion-dollar wealth and enjoying it during the creation process. To get started, consider these seven secrets of multimillionaires.

No. 1: Decide to Be a Multimillionaire -- You first have to decide you want to be a self-made millionaire. I went from nothing—no money, just ideas and a lot of hard work—to create a net worth that probably cannot be destroyed in my lifetime. The first step was making a decision and setting a target. Every day for years, I wrote down this statement: "I am worth over $100,000,000!"

No. 2: Get Rid of Poverty Thinking - There's no shortage of money on planet Earth, only a shortage of people who think correctly about it. To become a millionaire from scratch, you must end the poverty thinking. I know because I had to. I was raised by a single mother who did everything possible to put three boys through school and make ends meets. Many of the lessons she taught me encouraged a sense of scarcity and fear: "Eat all your food; there are people starving," "Don't waste anything," "Money doesn't grow on trees." Real wealth and abundance aren't created from such thinking. 

No. 3: Treat it Like a Duty - Self-made multimillionaires are motivated not just by money, but by a need for the marketplace to validate their contributions. While I have always wanted wealth, I was driven more by my need to contribute consistent with my potential. Multimillionaires don't lower their targets when things get tough. Rather, they raise expectations for themselves because they see the difference they can make with their families, company, community and charities. 

No. 4: Surround Yourself with Multimillionaires - I have been studying wealthy people since I was 10 years old. I read their stories and see what they went through. These are my mentors and teachers who inspire me. You can't learn how to make money from someone who doesn't have much. Who says, "Money won't make you happy"? People without money. Who says, "All rich people are greedy"? People who aren't rich. Wealthy people don't talk like that. You need to know what people are doing to create wealth and follow their example: What do they read? How do they invest? What drives them? How do they stay motivated and excited? 

No. 5: Work Like a Millionaire - Rich people treat time differently. They buy it, while poor people sell it. The wealthy know time is more valuable than money itself, so they hire people for things they're not good at or aren't a productive use of their time, such as household chores. But don't kid yourself that those who hit it big don't work hard. Financially successful people are consumed by their hunt for success and work to the point that they feel they are winning and not just working. 

No. 6: Shift Focus from Spending to Investing - The rich don't spend money; they invest. They know the U.S. tax laws favor investing over spending. You buy a house and can't write it off. The rich, in contrast, buy an apartment building that produces cash flow, appreciates and offers write-offs year after year. You buy cars for comfort and style. The rich buy cars for their company that are deductible because they are used to produce revenue.

No. 7: Create Multiple Flows of Income - The really rich never depend on one flow of income but instead create a number of revenue streams. My first business had been generating a seven-figure income for years when I started investing cash in multifamily real estate. Once my real estate and my consulting business were churning, I went into a third business developing software to help retailers improve the customer experience.

Lastly, you may be surprised to learn that wealthy people wish you were wealthy, too. It's a mystery to them why others don't get rich. They know they aren't special and that wealth is available to anyone who wants to focus and persist. Rich people want others to be rich for two reasons: first, so you can buy their products and services, and second, because they want to hang out with other rich people. Get rich -- it's American.

Jobs everyone should try once in their life

Nobody in this planet has the perfect job. Including you.

While this article doesn't list the most perfect job for you, it surely brings forth some of the most basic of jobs that might give you some life lessons and, hopefully, make you a better person and employee.

Here are the jobs that everyone, including you, should try at least once in their lives.

Waiter

It is one of the most basic of jobs and, in fact, quite a number of people (like Lady Gaga and Jen Aniston) have actually done this at some point of their lives. As you wait on tables, you learn qualities like patience, humility and subservience. The best part is that you earn more in tips that would make your salary look tiny.

Baby sitter

It might be justified if you wouldn't want to associate yourself with what you consider a girl's job. However, this job deserves at least one go because it might help you in your later life, apart from helping you make some extra bucks. Before marriage, men usually find kids extremely annoying and even repulsive to a great extent. When you opt for baby-sitting as a job, you learn how to deal with the very babies that made you cringe before. This could, in fact, be the first step you could take towards fatherhood and would be a great thing to do before you plan to start your own family. Even Anne Hathaway was a baby sitter before she hit it big time in Hollywood (if that's any consolation).

Salesman

For the thrill of convincing someone to pay you money for something they don't need. The more you succeed in it, the more your feeling of awesomeness. Learning the tricks of the selling trade not only adds to your smartness but also to your inherent ability to manipulate others. Also, there certainly is some charm to a job that was Jerry Seinfield's first.

Customer Service Representative

This particular job is more like stepping into somebody else's shoes. To be more precise, all those customer care reps you have yelled your lungs out at, at some point of your life. You'll realize that being a customer service executive is, indeed, a job much tougher and challenging than any otherdesk bound job that you might opt for. Hopefully, after this stint, you'll stop holding the customer care rep. responsible for every fault of his employers.

Driver/ Chauffeur

You're a man and there's no thrill better than getting behind some nasty wheels. While driving a taxi might not exactly be as thrilling, getting yourself a job as a chauffeur of high profile businessman or a celebrity might just be the start of a fantastic experience. While you whisk them around the city, you also get to be a part of their everyday dealings, albeit indirectly. As you gain knowledge about the things they do, you might be able to incorporate them into your life and, perhaps, create your own success story. Even Brad Pitt drove his way right into Hollywood while chauffeuring a limousine. 

Top 10 MBA Universities in the World

01. University of Chicago

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The University of Chicago was created and incorporated as a coeducational, secular institution in 1890 by the American Baptist Education Society and a donation from oil magnate and philanthropist John D. Rockefeller on land donated by Marshall Field. The University of Chicago also maintains facilities apart from its main campus. The University’s Booth School of Business maintains campuses in Singapore, London, and the downtown Streeterville neighborhood of Chicago. The Center in Paris, a campus located on the left bank of the Seine in Paris, hosts various undergraduate and graduate study programs.

09 more Universities after the break...

02. Harvard University

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Harvard University is an American private Ivy League research university located in Cambridge, Massachusetts, United States, established in 1636 by the Massachusetts legislature. Harvard is the oldest institution of higher learning in the United States and the first corporation chartered in the country.   Harvard has an intense athletic rivalry with Yale University traditionally culminating in The Game, although the Harvard–Yale Regatta predates the football game. This rivalry, though, is put aside every two years when the Harvard and Yale Track and Field teams come together to compete against a combined Oxford University and Cambridge University team, a competition that is the oldest continuous international amateur competition in the world.

03. Northwestern University

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Northwestern has one of the top ten university endowments in the United States. One of only 62 institutions elected to the Association of American Universities, Northwestern was awarded more than $500 million in research grants in 2010–2011, placing it in the first tier of the top research universities in the United States by the Center for Measuring University Performance. In Fall 2008, Northwestern opened a campus in Education City, Doha, Qatar, joining five other American universities: Carnegie Mellon University, Cornell University, Georgetown University, Texas A&M University, and Virginia Commonwealth University.

04. University of Pennsylvania

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The University of Pennsylvania  is a private, Ivy League university located in Philadelphia, Pennsylvania, United States. Penn is the fourth-oldest institution of higher education in the United States, and considers itself to be the first university in the United States with both undergraduate and graduate studies.  Penn is consistently included among the top five research universities in the US, and among the top research universities in the world, both in terms of quality and quantity of research.

05. University of Michigan

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The University of Michigan  is a public research university located in Ann Arbor, Michigan in the United States. It is the state’s oldest university and the flagship campus of the University of Michigan. U-M also has satellite campuses in Flint and Dearborn. Michigan has one of the world’s largest living alumni groups at 460,000 in 2007. U-M owns the University of Michigan Health System and has one of the largest research expenditures of any American university, passing the $1.24 billion mark during the 2010-2011 academic year.

06. Stanford University

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Stanford University or Stanford, is an American private research university located in Stanford, California on an 8,180-acre  campus near Palo Alto, California, United States. The university is organized into seven schools including academic schools of Humanities and Sciences and Earth Sciences as well as professional schools of Business, Education, Engineering, Law, and Medicine. Stanford has a student body of approximately 6,988 undergraduate and 8,400 graduate students.

07. Columbia University

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The university was founded in 1754 as King’s College by royal charter of George II of Great Britain. After the American Revolutionary War King’s College briefly became a state entity, and was renamed Columbia College in 1784. The University now operates under a 1787 charter that places the institution under a private board of trustees, and in 1896 it was further renamed Columbia University.  The university is one of the fourteen founding members of the Association of American Universities, and was the first school in the United States to grant the M.D. degree.

08. Duke University

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Duke University is a private research university located in Durham, North Carolina, United States. Founded by Methodists and Quakers in the present day town of Trinity in 1838, the school moved to Durham in 1892.In its 2012 edition, U.S. News & World Report ranked the university’s undergraduate program 10th among national universities, while ranking the medical, law, public policy, nursing, and business graduate programs among the top 12 in the United States.

09. Massachusetts Institute of Technology

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Massachusetts Institute of Technology, also known as MIT, is an American private research university located in Cambridge, Massachusetts, United States. MIT was elected to the Association of American Universities in 1934. Researchers were involved in efforts to develop computers, radar, and inertial guidance in connection with defense research during World War II and the Cold War. Post-war defense research contributed to the rapid expansion of the faculty and campus under James Killian. MIT has a strong entrepreneurial culture. The aggregated revenues of companies founded by MIT alumni would rank as the eleventh-largest economy in the world.

10. University of California, Berkeley

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The University of California, Berkeley , is a public research university located in Berkeley, California, USA.  Berkeley has been charged with providing both “classical” and “practical” education for the state’s people and is generally considered to be the flagship institution in the University of California system. Berkeley student-athletes have won over 100 Olympic medals. Known as the California Golden Bears, the athletic teams are members of both the Pacific-12 Conference and the Mountain Pacific Sports Federation in the NCAA.

10 foods that fill you with Energy

10 foods that fill you with Energy Do not always get to sleep for eight hours a day. For those of us who are under constant stress or suffers from lack of sleep, there is one, or rather ten ways your energy and gain strength without resorting to the use ofenergy drinks, because of which, later on, feel razbitymi.Diplomirovanny dietitian, a specialist sports nutrition, consultant nutritionist Lisa Moskowitz called the top 10 products that will bring you strength:

01. Eggs "Egg yolks are rich in vitamins B, responsible for converting food into energy, and contain vitamin D, which strengthens bones. Moreover, they are a rich source of protein, which is particularly important for intensive training, after which often stretch the muscles, "says Moskowitz. Tip: To save yourself from saturated fat and calories, try to eat one whole egg and 2-3 egg whites. This will give you useful and energy rich breakfast.

02. Coffee When you need a quick cheer up, help a small portion of caffeine. "A cup of coffee allows you to exercise more effective, but also a great drink to use before a workout," says Moskowitz. Coffee with skim milk will provide the body with calcium and vitamin D, and carbohydrates for energy. Tip: A little bit of coffee - it's everything you need for your benefit. Book 30 ml of hot coffee or iced coffee.

03. Green soybeans Soybeans are rich in nutrients, especially vitamin B, copper and phosphorus. «B-complex vitamin helps convert carbohydrates into glucose, and at the same time nourishes all body cells with oxygen. Copper and phosphorus helps to transform food into energy, which is deposited in the cells for later use by the body. Green soybeans and nourish the body with carbohydrates, fiber and proteins useful for the muscles. One cup of soy pod contains 8 grams of fiber and 17 grams of protein, "says Moskowitz. Tip: To recover after a long workout, you need to eat a handful of green soybeans. They can be a little salt to make up for lost electrolytes.

04. Flakes of whole grain Coarse-fibered cereals from whole grains slow the release of glucose into the bloodstream, which provides the body with energy throughout the day. Moskowitz said that the surge in blood glucose levels, usually after eating refined carbohydrates such as candy, leads to a sharp rise in blood sugar levels and release of excessive amounts of insulin from the pancreas. Insulin causes glucose to move from the blood into cells. As soon as the increased level of glucose in the blood is thrown out and a corresponding quantity of insulin. Council: Special vitamin enriched flake types of whole grains contain almost all essential vitamins and minerals. Choose cereals that contain at least 5 grams of fiber per serving. For more servings of protein flakes pour into a glass of skim milk or nonfat Greek yogurt.

05. A mixture of nuts and dried fruits "Nuts and dried fruits - is a perfect combination of healthy fats, fiber and protein. Refined carbohydrates do not contain fiber, so they quickly decomposed and converted into glucose, providing energy to the body only for a short period of time. The fiber helps slow the release of glucose, so the energy is enough for longer. As well as fiber, protein and carbohydrate metabolism slows down restore tissue damaged muscles. Therefore, protein drink to avoid sore muscles after a workout. Fats found in nuts, seeds and oils have been known to provide energy when it comes to long-running or swimming over one hour. Since carbohydrates are the primary macronutrients during training, they are quickly depleted and the body begins to burn fat accumulated, "says Moskowitz. Tip: To avoid excessive consumption of sugars and oils that are so often added to a mixture of dried fruits and nuts, do they mix themselves. Mix your favorite nuts, such as pistachios, almonds or peanuts, sunflower seeds and dried fruit with. Add to these whole-grain cereal or eat it with pretzels, to a greater concentration of nutrients of carbohydrates.

06. Water One of the key factors for maintaining the body in good shape is water. "When dehydrated body loses strength faster than starvation. Water is responsible for delivering nutrients, from which we get the energy into the blood. It also removes the accumulated toxins from the body, which cause us fatigue. Without enough water, your body will not be able to process food into energy, and therefore no longer work. During the day, drink a little more than water, especially before and after exercise. " Tip: Divide your body weight by two to calculate the amount of water should drink a day. Add 600-800 ml of water for every hour of exercise to maintain its normal level in the body. Do you think that a lot? "Most people need 8-10 glasses of water a day," says Moskowitz.

07. Guarana "Guarana - is a small, red round fruit that is widely used in the beverage industry as an additional ingredient which acts as a stimulant of the nervous system and increases physical endurance," he says. Doctor of Naturopathic Medicine, co-founder of the organization for the production of superfoods Genesis Today, celebrity nutritionist Lindsay Duncan (who worked with Tony Dorsett and Reggie W. Bush) said: "The seeds of guarana are a rich source of caffeine and contain two and a half times more caffeine than is contained in coffee. They are therefore considered as an effective stimulant to the body. They also contain theophylline and theobromine, caffeine overdose to prevent, so the seeds are ideal for prolonged use.

08. Quinoa "Film - it is a gluten-free cereal, which contains more protein than any other cereal. He is so rich in amino acids, which is considered a source of valuable protein, lysine, methionine and cysteine. This is the ideal food for consumption after exercise, which allows you to build muscle. It also contains folate, magnesium, phosphorus and manganese, which makes quinoa a good source of carbohydrates to keep the body toned, "says Dr. Duncan. Tip: Quinoa - a great substitute wheat and refined carbohydrates, because it supports the health of the cardiovascular system and internal organs, and stabilize blood pressure. Dr. Duncan advises to use quinoa instead of bread, rice and pasta. You'll feel more energetic.

09. Pumpkin seeds "A handful of raw sunflower seeds or baked pumpkin will fill you with strength and energy for training. Pumpkin seeds are a source of protein, healthy fats and fiber, and helps you stay on our toes, "says Dr. Duncan. "They also contain manganese, magnesium, phosphorus and zinc, which provide energy and help to cope with prolonged stress." Tip: If you can not eat pumpkin seeds, you can buy a supplement that contains pumpkin seed oil.

10. Dereza common "For many thousands of nutritious berries Dereza used in Chinese medicine to maintain the body's energy and release of hormones. Dereza helps us cope with stress and relieves from depression, improves memory and mental abilities, fills us with strength for the new training, "says Dr. Duncan. "Dereza accelerates blood circulation, through which all cells and tissues are saturated with oxygen, including the sexual organs - which increases libido. That is why the Chinese call Dereza Viagra. Tip: "Buy Dereza in liquid form, because the liquid is easier to digest. To achieve the same effect, you have to eat a hundred times more dry berries Dereza "says Dr. Duncan.