Shifting Habits For Better Health

Is working evenings ... nights ... weekend and rotating shifts getting the best of you?

You are not alone. The National Institute for Occupational Safety and Health estimates that 15.5 million Americans routinely work shifts outside a "nine-to-five" workday. Pulling nontraditional shifts has become the American way, but at what cost?

Can shifting schedules really affect your health?

The answer is yes! Research suggests that schedule changes can disrupt your body's natural clock, or circadian rhythm, which determines sleep patterns. When disrupted, the body can adjust to a new schedule of waking and sleeping, but this takes time. And time is a luxury that shift workers rarely have, especially when rotating shifts are the norm. As a result, shift workers often suffer sleep deprivation.

In turn, sleep deprivation can decrease concentration -- which not only decreases productivity, but (more seriously!) increases risk of injury on the job.

But, believe it or not, being tired is small potatoes compared to other health problems associated with constant changes in work and sleep schedule. Shift workers can experience:

More digestive problems
An increased risk for heart disease
Stress due to disruption of family and social life
An increased risk of being overweight

Shift work and weight problems

A recent study in the International Journal of Obesity revealed that people engaged in shift are more likely to be overweight. A study in Occupational & Environmental Medicine confirmed shift workers are more likely to be obese and also to have higher triglyceride (one type of blood fat) levels and too-low levels of HDL cholesterol (the "good" cholesterol that can help protect the heart) when compared to the "nine-to-fivers."

Not only is carrying excess weight difficult, but, with the abnormalities in blood fats, this means that shift workers are at increased risk for developing heart disease.

Short of quitting your job, what steps can you take to save your health?

Nutritionally speaking, try these tips to prevent the long-term consequences of a shifting schedule:

Take control of your choices: For shift workers, weight gain is often due, in part, to reliance on vending machine and/or 24-hour fast-food options because other, more traditional food markets are closed. Try brown bagging it or stocking your work place with healthier food choices. Choose options that will energize you through your shift but minimize excess calories. Keep foods such as fruit, vegetables, whole grain bagels, crackers or cereal, low-fat yogurt within reach and pair them with lean protein such as turkey, low-fat cheese, a small amount of peanut butter or a sprinkle of nuts ... all for a quick meal or snack, minus the excess fat.
Eat regular meals during waking hours. Try to eat your heavier meal soon after waking and follow your body's signals for hunger and fullness. You may have to "listen closely" at first, but most people will find they need to eat (nutritious!) snacks every four to six hours when they are awake ... no matter the time of day or night!
Taper calories, especially fat, as you get closer to bedtime. A heavy meal, or one loaded with fat, can take up to eight hours to fully digest, which may disrupt sleep -- further fueling the sleep deprivation cycle. So, if you do need to eat close to bedtime, keep your choices on the light side -- portion, calorie and fat wise. Better choices include fruit, low-fat yogurt, and nonfat milk.
Use frequent small snacks during your shift to boost energy. Loading up on portions or fat to fuel a long shift can actually leave you tired or sluggish. Also, trying to get through a long shift without eating usually lead to over-indulgence when your shift is over -- simply because you are so hungry. Go for the happy medium -- smaller, more frequent meals!
Have caffeine early in your shift, if at all. Caffeine can take up to six hours to work through your system, so try to time your caffeine intake with when you know you'll be hitting the hay.

More general information to assist employers and staff in establishing workplace strategies that ease the negative effects of shift work are available directly from NIOSH at http://www.cdc.gov/niosh.