Men also need to be vulnerable: Six aspects they shouldn't try to tough it out on.

Men sometimes need to be vulnerable too.

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"A man doesn't easily shed tears." Men have always been seen as tough guys in society, so they tend to tough it out even when faced with difficulties. However, from a health perspective, this approach is highly inadvisable.

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(1) Do not push yourself when you are physically fatigued: Fatigue is a normal reaction of the body to restore physical strength and energy. At the same time, it is also an automatic control signal and warning that people have. If you do not take immediate action in response to the warning, the body will accumulate fatigue and become ill. Therefore, when middle-aged people feel symptoms such as general weakness, muscle soreness, dizziness, sluggish thinking, low spirits, palpitations, rapid heartbeat, and rapid breathing, they should not push themselves to endure it.

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(2) Do not endure illness: The physiological functions of vital organs such as the brain, heart, liver, and kidneys decline imperceptibly in middle-aged people, and the immunity, regenerative capacity, and endocrine function of cells also decrease. Middle-aged people often neglect symptoms such as headache, fever, cough, fatigue, backache, leg pain, and bloody stools, ignoring them and enduring them, which will eventually delay treatment and lead to serious illness.

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(3) Do not hold back bowel movements: Holding in bowel movements can cause habitual constipation, hemorrhoids, anal fissures, and rectal prolapse. In addition, it can also induce rectal and colorectal cancer. Holding in urine can cause unbearable lower abdominal pain and even lead to urinary tract infections and nephritis, which are very harmful to health. Therefore, it is important to develop good habits such as regular bowel movements and urinating immediately when you feel the urge.

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(4) Do not force yourself to stay awake: Do not force yourself to stay awake when you feel dizzy and sleepy at night. Do not use strong coffee or strong tea to stimulate your nerves, so as to avoid neurasthenia, high blood pressure, coronary heart disease, etc.

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(5) Do not endure hunger: Do not arbitrarily postpone eating time, otherwise it may cause gastrointestinal contractions, resulting in symptoms such as abdominal pain, severe hypoglycemia, weakness and trembling in the hands and feet, dizziness, and even coma and shock. Frequent hunger without eating can easily cause ulcers, gastritis, indigestion and other diseases.

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(6) Do not endure thirst: Water is the most essential substance for the human body. Middle-aged people must develop the habit of drinking water regularly, and it is advisable to drink 6-8 cups of water a day. Thirst is a signal that the body is dehydrated, indicating that the body's cells are in a state of dehydration. If ignored, it will affect health.

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When these situations arise, men may wish to temporarily suppress their strength and allow themselves to be "weak" for a while. This can effectively avoid the adverse consequences of enduring the hardship and truly protect their health.

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How can men who work night shifts maintain their health?

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According to nutritionists, the primary principle of a balanced diet is that total calorie intake must meet nutritional needs. In addition to breakfast, lunch, and dinner, men working night shifts should also eat a late-night meal. To stimulate and enhance appetite, the variety of staple foods should be increased. Vegetable oil should be the primary cooking oil, as animal fats are too greasy and can affect appetite. The intake of lean meat, fish, shrimp, eggs, and soy products, which contain high-quality protein, should be appropriately increased. Adding some spicy and sour dishes can also stimulate appetite and regulate digestion.

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Some men working night shifts experience changes in their biological clock, making it difficult to adapt to the new rhythm. This can lead to poor sleep, general weakness, lethargy, and loss of appetite. Therefore, it's important to carefully plan their meals, improving their quality to ensure night shift workers are well-nourished and meet their energy needs.

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**1. Eat more foods rich in Vitamin A.**

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Working night shifts can easily lead to eye fatigue. Vitamin A plays a crucial role in regulating the synthesis of rhodopsin, a photosensitive substance in the retina, and can improve the body's ability to adapt to dim light. Vitamin A is mostly found in animal-based foods, especially animal liver, followed by egg yolks, fish roe, cod liver oil, and milk. Plant-based foods such as carrots, leeks, spinach, pumpkin, soybeans, sweet potatoes, and tomatoes contain carotene, which is converted into vitamin A by the intestinal mucosa and liver carotene enzymes after ingestion. In addition, night shift workers also have a higher need for vitamins B₁, B₂, and C, and should supplement accordingly. A deficiency in vitamin B₁ can cause loss of appetite, vomiting, fatigue, and poor concentration; grains, fruit peels, and seed embryos are rich in vitamin B₁. A deficiency in vitamin C can lower the body's resistance, causing fatigue, irritability, bleeding gums, and weight loss. It is important to eat plenty of fresh vegetables and fruits to supplement vitamin C.

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2. Supplement protein

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Men working night shifts experience high physical and mental exertion, so they should pay attention to protein intake. Ideally, animal protein should make up half of their total protein intake, as it contains many essential amino acids, which are crucial for maintaining the health of night shift workers and improving work efficiency.

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3. Arrange meal times reasonably.

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Taking a night shift from 10 PM to 6 AM as an example, breakfast can be scheduled between 6:30 AM and 7 AM, lunch between 11 AM and 12 PM, dinner between 4 PM and 5 PM, and supper between midnight and 12:30 AM. It is unreasonable for some workers to skip lunch because they want to sleep in.

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With such dietary adjustments, the harm that night shifts cause to men's health can be minimized, and they can work without any worries.