Sawayaka (Refreshing) Health Plan(for) 35 years old persons

About nutrition
Q. Due to my job, dinner time is inevitably late.
A. If you know in advance that you come home late, I recommend that you eat alittle in advance at workplace, and when you come home, eat the dinner
reducing by the portion you took already in advance.
By doing so, you can not only maintain your overtime work performance, butalso can reduce carbohydrate intake during the time zone when blood sugar
levels tend to rise.
If you have a late dinner due to your job, try to eat dinner early even duringholidays.

If you have a late dinner, take supplement inadvance and have a light dinner.
6 o'clock
Breakfast

Eat first the staple foods(carbohydrates) thatprovide energy

12 o'clock
Lunch

17 o'clock

21 to 22 o’clock

Supplement

Reducing
it by the portionof supplement

When it is difficult to takemeals properly, makegood use of “Snack”.

DinnerWhen youcome home,take only
principal dishes (notstaple foods) andside dishes.

Q. Since my job is a shift work, it is difficult toadjust life rhythm between eating and sleeping.

A. It is ideal to do activities along the rhythm of the sun. So, for the shift workers who cando their activities in the bright hours and can sleep during the dark hours (early morning
shift and late shift), it is recommended bring the rhythms of waking-up and taking meal
closer to normal daytime routine of the life as much as possible.
Even if you work in the late shift, it would be nice to prioritize sleeping after returninghome and to be able to work from the morning in the next day.
Reset

Getting-up

Meals

Hours
Normal shift
Bring closer

Early morning
shift
Late shift

In the case of late-night work where the day and night are reversed, by positioning
the meal before work as "breakfast" and build the diet, the body clock is reset and it
is possible to reduce the burden on the body. At night, the body temperature drops
and the metabolism also slows down, so fish and tofu are recommended as principal
dishes. Try to eat a diet rich in fiber, as the blood sugar tends to rise then as well.

Hours
Late-night

When it is difficult totake a meal, makegood use of “Snack“.

Sleep immediately after returning home or wake up before
going to work. It would be nice to be able to stabilize oneof the sleeping rhythms.
Stay consciously in the dark
Stay consciously lighted
in order to sleep
In order to wake up

It is said that, if you abstain from eating for 10 hours or more until the nextmorning, the effect of resetting the body clock which is brought about by meals
will be raised.
By taking time to give your internal organs a good rest, waste products will beeasily excreted, and the effect of recovering from fatigue will also raised. Even if
you are in the life pattern which can’t be changed, try to adjust the rhythm of yourmeals as much as possible to consciously make your sleep easier.

WorkAbout mental health
Q. I would be happy if the occasions are available where I can learn a little

more about how to deal with the case that I am a little worried about theperson around me who is suffering from stress.
Though it is good for me to be able to deal with such case by myself,
I think, it is better to be able to deal with it as a team.

Thank you for your question. You are always taking care of yourself and the people aroundA. you. I presume, by your listening to the training program of Sawayaka Health Plan 35-yearold this time, reconfirmed the feelings which you have in everyday life.

Now, concerning the question how to access to (get involved with) the stressed colleague’sproblem, I would like to conclude by saying, to be honest, that it is difficult to give a simple
answer such as “You should do like this“.
The reason is that, “even though there are people around us who are experiencing stress”,
various combinations are assumed depending on the content of stress, the position at theside of accessing the stressed person and the position of the stressed person who areaccessed. So, though the answer is not only one, there are points to think about regarding
how to handle the problem.
＜Stressors (stress factors) × Relationship＞■Different people have different stressors
When it comes to “stress,” there are various types of stress, and depending on the content,
what we can do / cannot do may change. For example, when it comes to the stress caused
by long working hours, various situations can be considered as follows:・When there is a problem with the work distribution by the supervisor
・When the supervisor is busy (or in a remote location) and difficult to follow-up the subordinates
・When the whole team is exhausted and can’t take care of others
・The person's personality (being serious, having a too strong sense of responsibility, not good at
asking for help, and so on.)etc...

■Differ depending on the positions of accessing side and accessed side
Same as stress, depending on each position inside and outside of the team, intimacy orrelationship, etc. with the concerned person, multiple varieties are assumed for example, asfollows:・When you are the supervisor and the person who is stressed is your subordinate
・When you are the senior and the stressed person is the same team member (junior)・When you are the junior and the stressed person is the same team member (senior)・When you are the contemporary (friend) with the stressed person,etc...

As mentioned above, how to deal will change little by little depending on thecombination of “stress factors” and “relationships”. However, no matter what thecombination is, there are what we can support stressed person individually andwhat we can support him / her as a team.
Actually…
＜Individual Support × Team Support＞■It's okay even if you don‘t intend to solve the problem
When you intend to access to the problem, the hurdle will become higher if you intend
to solve the problem. If the person himself / herself is so troubled as to feel stressed, it
is almost impossible to solve the problem easily, so there is no need to be enthusiastic
about solving it. Just talking to the stressed person with your willingness to access to
his / her problem may help them feel less isolated.
By doing so, the stressed person may tell you about his / her current situation. There
are also the person whose suppressed emotion wells up. You may even be able tosort things out together. That's enough.
■Discuss the current state of the team
When thinking about accessing to (getting involved with) the problem as a team,I think, it is effective to create a team where stress is less likely to occur, and to create
a foundation for that. Discussing the current state of the team on the following topics
will provide indirect support to the colleague who is under stress.
・Whether there is the relationship where consultation is easy?
・Is there no atmosphere in which failure is not tolerated?
⇒ (Atmosphere that blames individuals rather than accepts constructive opinions, anddemerit system <point-off system>)・Isn‘t it an environment where it is difficult to raise objections?
⇒ (Strong pressure to conform, atmosphere that prevents you from trying new things)
・Is there a culture of helping each other?
⇒（Doesn’t your team have the culture of “It is okay as long as I'm okay.”?)I have made a few points. But, the most important is"Don't turn a blind eye“ . If you notice that someone is clearly stressed,
think about what you can do in your relationship with that person.
What type of combination is the case that the questioner is worried about?
If, after reading this content, you feel that you would like to think more specifically
about the problem together, please consult once the nurse at your workplace or themental health consultation room of the Bosch Health Insurance Society. I may be able
to help.
[Contact information: ①Health consultation room at each business sites② Bosch Health Insurance Society’s counselor(Rep.) 0493-22-0890]