Shift Work & Your Health
It comes as no surprise that there is well documented evidence on the health risks associated with shift work, but as we all know, emergencies know no time boundaries and working while most people are sleeping is often an unavoidable part of the role.
So, if we cannot eliminate shift work, what can we do to mitigate the risks to our health and wellbeing?
Stay Hydrated!
Water accounts for over two-thirds of our body weight, is essential for a large number of processes and reactions critical for survival and optimal function, and most people are not drinking anywhere near enough of it!
Just a 2% reduction in body water can trigger a deterioration in concentration/cognitive function, headaches, lethargy, and is often a leading factor in overeating, as the body gets confused between dehydration and hunger.
Be mindful of your caffeine intake
Be mindful of your caffeine intake. There is no doubt a large proportion of shift workers get pretty excited for the coffee runs, myself included, but it pays to keep an eye on the amount and timing of your caffeine consumption.
The recommendation for the average adult is up to 400mg caffeine per day, and no caffeine in the 6 hours prior to going to bed – so to maximise your chances of some quality sleep, keep the caffeine consumption restricted to the first half of your shift.
Take a look at the caffeine content of your favourite beverages I have provided below:
Energy Drink - 80mg per 250ml
Cola - 50mg per 375ml
Instant Coffee - 60-80mg per teaspoon
Espresso - 100mg per shot
Tea - 50mg per cup
Choose low-GI foods, particularly on night shift
The disturbance to our natural circadian rhythm caused by shift work reduces glucose tolerance, meaning our bodies have a harder time processing carbohydrates and regulating our BGL, which can result in Type 2 Diabetes, cardiovascular disease, and/or unwanted weight gain if not addressed. Foods with a low glycaemic index provide sustained energy and are often high in fibre, contributing to healthy digestion.
Low-GI foods include:
grainy bread, legumes, pasta, starchy vegetables, most fruits, milk, and other dairy foods.
Health risks for shift workers
Metabolic disorders
Insulin resistance
Type 2 Diabetes
Obesity
Gastrointestinal disorders
Cardiovascular disease
Even the smallest changes can have a significant impact. You don't have to completely change your diet to improve your health.