Nutrition for Shift Workers
When it comes to shift work, prioritising healthy habits can be a challenge. Understanding the science behind how and when our body uses food can help us to eat the right foods at the right time and stop late night shifts from sabotaging your health.
Working outside of the normal 9 to 5 schedule, especially overnight, confuses our bodies. It goes against our circadian rhythm (i.e. body clock) which makes sure different body processes occur at the right time over the day. Think of it as the body’s way of using energy wisely - it’s inefficient if all organs are working at the same time!
Overnight, digestive processes are dialled down. As a result, we don’t break down food or use carbohydrates well at night compared to daytime. Our bodies also burn less energy during the night, about one Tim Tam’s worth over two night shifts. Together and over time, this can increase our risk of heart disease, Type 2 Diabetes and weight gain.
If you’re a shift worker, sticking to a healthy eating pattern can be hard. Shift work carries many factors you can’t control! You may find you:
Eat to fight fatigue and stay awake, especially when sleep deprived
Experience stress-related eating on higher fat and calorie foods
Turn to food or alcohol as a reward or a way to wind down after a long, hard shift
Don’t have the facilities to store, prepare and heat food safely, meaning your only options are vending machines or treats colleagues bring in to share
Have interrupted breaks or no break at all
It’s easy to feel powerless over your eating habits but it is definitely not all doom and gloom. Here is an overview of four key nutrition shifts you can make to stay healthy as a shift worker.
1. Keep a regular meal pattern
Stick to the same number of meals and snacks each day, regardless of your shift type. Eating irregularly, such as twice one day and five times the next, is linked to weight gain. Having the same number of meals each day increases the likelihood of consuming the same amount of energy each day, which keeps your weight in check.
2. Know when to eat
Aim to eat every four to six hours when you’re awake rather than starving to the point of overeating! If possible, schedule a small fasting window, around five hours, during night shifts. If you find yourself going to bed hungry, have a small meal one to two hours before sleeping. Eating right before bedtime can cause stomach upset, reflux and interrupt our sleep.
3. Go for protein
If eating at night, opt for a high protein snack rather than a big meal with a lot of carbohydrate. Our bodies don’t process carbohydrates well at night so we experience high blood sugar levels for longer than normal. A small meal high in protein with vegetables is the best way to navigate this. Some ideas include:
Hard boiled eggs with veggie sticks
Tuna cucumber boats
A small can of baked beans
Greek yoghurt
Some ready-made soups
4. Choose drinks wisely
Go for water as your main drink to combat dehydration which causes poor concentration, fatigue and sleepiness. If you often reach for soft drinks, energy drinks and flavoured milks, swap to water with added fruit or a dash of diet cordial to prevent drinking unnecessary added sugars. For those using coffee to stay alert, stick to a maximum of four to five cups of coffee per day and avoid drinking in the one to two hours before going to sleep.
Making and maintaining healthy eating habits isn’t always easy as a shift worker, but start small and pick one or two key nutrition shifts to work on. Keep an eye out for upcoming posts that delve into more detail on each of these. If you’re after more personalised support, book an appointment with one of our Accredited Practising Dietitians today.