Navigating the Impacts of Shift Work

Written by Lynae @ Founder of Healthy Living with Lynae, CHN, NNCP

There is no denying that shift work has a negative impact on your body, both mentally and physically. There is no shortage of data and evidence outlining those impacts. If you have worked shift work, you are fully aware of the toll it can take on one’s health.

The reason for this, to put it simply, is that shift work battles against your body’s internal clock, essentially fighting to stay awake when wanting to sleep. With your body’s circadian rhythm disrupted, many behavioral and physiological processes in the body are impacted.

The impacts of shift work, may include:

• Hormone imbalance. Hormone imbalance can lead to several conditions, including reproductive issues, weight issues, insulin resistance, heart issues, mental health issues, sleep issues, and digestive issues. Key hormones impacted are Melatonin (regulates circadian rhythm), Cortisol (stress hormone) and Ghrelin and Leptin (regulates appetite and energy).

• Increased risk of metabolic syndrome. Metabolic syndrome is a cluster of metabolic factors including, high blood pressure, high triglyceride levels, abdominal obesity, and glucose intolerance, which leads to an increased risk of cardiovascular disease and type 2 diabetes.

• Disrupted sleep patterns. Sleep disruption can lead to ongoing fatigue, impaired cognitive function, reaction times and overall decision making.

• Increased gastrointestinal issues.

• Decreased immune function.

• Increased risk for depression and anxiety.

• Family and social difficulties.

One can understand that a disruption in any one of these processes negatively impacts the worker’s overall health.

Strategies to Offset the Impacts of Shift Work

The strategies listed below will help offset some of the physical and mental impacts of shift work and are critical for overall wellbeing.

• Nutrition: Choose nutrient-dense foods for meals and snacks. Meals should be a balance of lean proteins (e.g. chicken, fish, eggs, yogurt, tofu, or beans), complex carbs (e.g. legumes, starchy vegetables, whole grains) and healthy fats (e.g. avocados, nuts, seeds, olive oil). This will help stabilize blood sugar levels and sustain energy. Incorporate foods that are anti-inflammatory, support recovery (e.g. berries, leafy greens, nuts, fish) and digestion (e.g. probiotic foods such as yogurt and fermented foods and fiber-rich foods). Try to meal prep as much as possible as this will allow for more control over the quality of nutrients you are taking in.

• Avoid large meals: Avoid consuming large meals during your shift as the meals will make you feel sluggish and more tired. Large meals before you sleep, can disrupt your sleep quality. Try to aim for lighter meals and snacks during your shift, eating every 3-5 hours. This will help sustain energy levels.

• Monitor caffeine intake: Caffeine can help with alertness, but it is best to keep at the start of your shift. Try to avoid caffeine several hours before sleep as it can stay in your system for a good period of time and alter your sleep. If you find yourself extremely tired during your shift, try hydrating or getting some fresh air.

• Hydrate: Drink water consistently throughout your shift. Dehydration is a significant factor in feeling fatigued. Hydration helps regulate body temperature, delivers nutrients to cells, improves mood, balances electrolytes, and aids in digestion. Think of adding electrolytes to your water. Electrolytes are minerals in your body that carry an electric charge and are essential for various physiological functions.

• Avoid fast foods and processed foods. These often contain unhealthy fats, sugars, and preservatives; all which can make you feel more tired, bloated and generally are not good for your health.

• Avoid foods and drinks high in sugar. This can create rapid spikes and crashes in your blood sugar, which you want to avoid. Although they may give you a temporary boost in energy, they ultimately will lead to a crash.

• Improve your sleep environment: In order to improve your sleep environment, utilize blackout curtains, sleep masks, and turn off electronics to create a darker sleep environment that promotes melatonin production. Consider earplugs, white noise machines, or fans to block out daytime noise. Aim for a cooler bedroom temperature, as cooler is better for sleep. Prior to sleep, try to calm your mind and use varying techniques to do that, whether it is journaling, meditation, stretching, etc. Refrain from bright lights and exercise best you can before you sleep, as they can make you feel more awake. Repay sleep debt as soon as possible. Think naps! 20–30-minute naps can help you feel recharged without making you feel groggy.

• Exercise: Incorporate a consistent exercise routine that includes cardio, strength training and stretching. This can help reduce stress, improve mood, boost energy, increase cognitive function and improve your overall health. Short spurts of exercise during a shift can refresh your mind and help you feel more alert.

• Prioritize your mental health: Do activities that you enjoy outside of work that help alleviate stress and avoid burnout. Communicate what you are needing to people around you, so that you can be supported.

• Watch alcohol intake: Alcohol has various effects on your short term and long term health, and can impact your sleep and recovery.

• Consider supplements: Consider supplements in order to support sleep, stress, immune function and your overall health as a shift worker. It's best to consult your doctor or healthcare provider to customize supplements and to avoid potential interactions with medications.

Although shift work can have several effects on the body; by implementing these strategies, shift workers can better manage the challenges associated with their schedules and maintain their health and well-being.