Healthy diet for people working night shifts
Mahalakshmi Murugesan
Senior Dietitian, Kauvery Hospital, Heartcity, Trichy, India
Correspondence: [email protected]
Background
Night shift work is becoming increasingly common worldwide, and 15 to 33% of the working population is engaged in night shift work, especially among healthcare workers. Previous studies have suggested that night shift work may result in circadian disruption, sleep disturbances, and other behavioral changes, leading to increased risk of chronic diseases, mental disorders, cognition impairment, and mortality. The World Health Organization”s International Agency for Research on Cancer concludes that shift work is probably carcinogenic for humans. Night shift workers have greater risks of developing cardio metabolic diseases compared to day workers due to poor sleep quality and dietary habits, exacerbated by circadian misalignment.
What Are the health effects of working night shift?
- Changes your metabolism.
- Vitamin D deficiency
- Interferes with natural sleep rhythms.
- Increases risk of breast cancer.
- Increases risk of heart attack.
- Increases risk of depression.
- Increases risk of obesity and diabetes.
- Increases risk of gastrointestinal problems.
Reducing the health risks of night shift
Night shift work increases the risk of developing diabetes, heart disease, and obesity. It disrupts the body’s circadian rhythms the 24-hour internal “clock” that controls when you sleep and wake. Studies have shown that eating at night alters the body’s metabolism. Specifically, it impairs your ability to process blood sugar, or glucose. Now, a study suggests there may be a way to combat these effects of night shift work: limit eating to daytime. Eating only during the day prevented the high blood sugar linked to night shift work. The study found that nighttime eating boosted blood sugar levels. High blood sugar is a risk factor for diabetes. Eating at night increased blood glucose by 6.4% on average. Eating meals only during daytime prevented this effect. This study reinforces the notion that when you eat matters for determining health outcomes such as blood sugar levels, which are relevant for night workers as they typically eat at night while on shift.
Short-term health effects of shift work
- Gastrointestinal symptoms like upset stomach, nausea, diarrhea, constipation, and heartburn
- Insomnia
- Decreased quality of life
- General feeling of being unwell
Long-term health effects of shift work
The long-term effects of shift work are harder to measure. But researchers have found compelling connections between shift workers and an increased risk of serious health conditions and diseases.
Cardiovascular disease: For decades, researchers have seen an association between shift work and the risk of heart attacks and heart disease. One review of the research found that shift work seems to raise the risk of cardiovascular disease by 40%. In general, the risks seem to grow the longer a person continues to work nights. One analysis found that the risk of stroke increased by 5% for every five years a person performed shift work. However, the stroke risks rose only after a person performed shift work for 15 years.
Diabetes and metabolic syndrome: A number of studies have found that shift work seems to be a risk factor for diabetes. One Japanese study found that shift workers specifically, those who worked 16-hour shifts — had a 50% higher incidence of diabetes than day workers.
Shift work has also been linked with metabolic syndrome, a combination of health problems like high blood pressure, high blood sugar, obesity, and unhealthy cholesterol levels. It’s a serious risk factor for diabetes, heart attacks, and stroke. One 2007 study followed more than 700 healthy medical workers over four years. The incidence of metabolic syndrome was more than three times as high in those who worked night shifts.
Obesity: There are several possible reasons for the link between obesity and shift work. Poor diet and lack of exercise might be part of the problem. Hormone balance seems to be important too. The hormone leptin plays a key role in regulating our appetite; it helps make us feel full. Since shift work seems to lower the levels of leptin, it could be that night workers just feel hungrier — and thus eat more — than day workers.
Depression and mood disorders: Some studies have found that shift workers are more likely to suffer from symptoms of depression and other mood disorders. The social isolation of shift work surely takes a psychological toll. Shift work might also affect brain chemistry directly. One 2007 study found that when compared to day workers, night workers had significantly lower levels of serotonin, a brain chemical that plays a key role in mood.
Serious gastrointestinal problems: For more than 50 years, researchers have noticed that shift work seems to increase the risk of peptic ulcers. It also seems to raise the risk of general GI symptoms (like nausea, diarrhea, and constipation) and possibly some types of functional bowel disease (like irritable bowel syndrome.) One 2008 study found evidence linking shift work with chronic heartburn or GERD.
Problems with fertility and pregnancy: Research has shown that shift work can affect a woman’s reproductive system. One study looked at flight attendants, who typically work in shifts. The results showed that flight attendants who worked during pregnancy were twice as likely to have a miscarriage as flight attendants who did not. Shift work also seems to be associated with an increase the risk of complications during delivery, premature and low-weight babies, fertility problems, endometriosis, irregular periods, and painful periods.
Cancer: There is some strong evidence — from both human and animal studies — that shift work poses an increased risk of cancer. A 2007, a subcommittee of the World Health Organization went as far as to state that shift work is “probably carcinogenic.”
Two analyses of data from different studies found that night work increased the risk of breast cancer by 50%. Working shifts on airplanes, like pilots and flight attendants do, increased the risk by 70%. There’s evidence that shift work might increase the risk of colorectal and prostate cancer as well.
Healthy habits for night shift workers leads to weight loss
- Stay away from soda’s and artificial sweetener.
- Invest in a slow cooker and prepare your meals in advance.
- Clear your home of unhealthy snacks.
- Dedicate 15 minutes to stretching your body per day.
- Work on a sleep schedule.
- Explore oil- free cooking methods.
Healthy diet for people working night shift
Do’s
- Have a Light Dinner.
- Homemade Food.
- Choose Protein and Fiber rich food.
- Choose Healthy Snack.
- Choose Fresh Veggies and Fruits.
- Take a Plenty of Water.
Have a Light Dinner
- lower blood pressure
- better sleep
- improve digestion
- better metabolism to reduce obesity risk
Homemade Food
- Homemade food is hygienic.
- Homemade food is healthier.
- Homemade food provides a balanced diet.
- Homemade food is low in calories.
- Portion control is more manageable with homemade food.
- Easier to avoid allergic reactions.
Protein Rich Food
- Reduce Appetite and Hunger Level.
- Increases Muscle Mass and Strength.
- Good for Your Bones.
- Boost Metabolism and Increases Fat Burning.
- Lowers Your Blood Pressure.
- Reducing muscle loss.
- Helping maintain a healthy weight.
Fiber Rich Food
- Normalizes bowel movement.
- Helps maintain bowel health.
- Lowers cholesterol level.
- Helps control blood sugar level.
- Achieving healthy weight.
- Maintain your blood sugar.
Healthy Snack
- Provides a boost of energy
- Helps curb your appetite to prevent overeating at the next meal.
- Provides extra nutrients when choosing certain snacks like fresh fruit or nuts.
Choose fresh veggies and fruits
- Supports muscles.
- Boosts immunity.
- Strengthens bones.
- Keeps skin, teeth, and eyes healthy.
- Lowers risk of heart disease, type 2 diabetes, and some cancers.
- Supports healthy pregnancies and breastfeeding.
- Helps the digestive system function.
Take a plenty of water
- Drinking Water Helps Maintain the Balance of Body Fluids.
- Significantly affects energy levels and brain function.
- Get more energy.
- Drinking water can prevent dehydration.
- Cause your body to overheat.
- May help relieve constipation.
- May help treat kidney stones.
- Weight loss management.
Don’ts
- Caffeine
- Fried food
- Refined flours
- Junk Food
- Carbonated drinks
- Fast food
- Carb rich food
- Preserved food
What are the side effects from too much Caffeine?
- Restlessness
- Sleeplessness.
- Headaches.
- Giddiness.
- Fast heart rate.
- Dehydration.
- Blood pressure.
Refined Flours
- Weight Gain
- Obesity
- Type 2 Diabetes
- Increase cholesterol level
- Constipation
Fried food and junk food
- Obesity
- Higher risk of developing heart problem.
- Digestion problem.
- High cholesterol.
- Diabetes.
- Kidney damage.
- Liver disease.
- Cancer.
- Dental cavities.
- Cause pimples .
Carbonated drinks
- Obesity.
- Type 2 diabetes.
- Weight gain.
- Fatty liver .
- Risk of heart disease .
- Gastritis
Healthy lifestyles
1. A healthy lifestyle can help you thrive as you move through your life’s journey. Making healthy choices isn’t always easy – it can be hard to find the time and energy to exercise regularly or prepare healthy meals. However, your efforts will pay off in many ways, and for the rest of your life.
Importance of healthy lifestyle
Reference
- Rown JP, et al. Mental health consequences of shift work: an updated review. Curr Psychiatry Rep. 2020;22(2):7.
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- Greer SM, et al. The impact of sleep deprivation on food desire in the human brain. Nat Commun. 2013;4:2259.
- Della Guardia L, et al. Diet-induced acidosis and alkali supplementation. Int J Food Sci Nutr. 2016;67:754-761.
- Wiley encyclopedia of food science & Technology 4 volume set by Frederick . J francis (Editor) Reference 2nd FI PT 368 E62, 2000
- Hand book of nutrition and food, Third edition by Carolyn D. Berdainer (Editor), Johanna T.Dwyer (Editor), Reference 2nd FI RM217.2.A 2008
- Diet and Health: Implications for Reducing Chronic Disease Risk (1992) National Academy Press.
Mahalakshmi M
Senior Dietitian