Making health a priority for those who work in shifts can be difficult. It is critical to understand the science behind how and when our bodies use different foods. This knowledge can help us make better decisions and prevent late-night shifts from negatively impacting our health. Our bodies are accustomed to a certain routine, and if you begin working outside of the typical nine to five schedule, your body will become confused. Working at night contradicts our circadian rhythm, which serves as our body clock. Typically, there are different processes that occur in the morning and processes that occur at night. Your circadian rhythm ensures that your body uses energy wisely, and if it does not, it may begin to affect other organs as well. During the night, digestion slows down. This is why the body does not break down food or any other component as well at night as it does during the day. Also, our bodies burn less energy at night, so anything you eat after 9pm will be far more than your body can handle. If you do this for an extended period of time, you may increase your risk of heart disease, type 2 diabetes, and weight gain. Anyone who works shifts understands how difficult it is to maintain a healthy diet. On the other hand, there may be some factors beyond your control. Workers eat most of the time to combat fatigue and stay awake. Shift workers may find themselves stress eating and turning to …
Making health a priority for those who work in shifts can be difficult. It is critical to understand the science behind how and when our bodies use different foods. This knowledge can help us make better decisions and prevent late-night shifts from negatively impacting our health.
Our bodies are accustomed to a certain routine, and if you begin working outside of the typical nine to five schedule, your body will become confused. Working at night contradicts our circadian rhythm, which serves as our body clock.
Typically, there are different processes that occur in the morning and processes that occur at night. Your circadian rhythm ensures that your body uses energy wisely, and if it does not, it may begin to affect other organs as well.
During the night, digestion slows down. This is why the body does not break down food or any other component as well at night as it does during the day. Also, our bodies burn less energy at night, so anything you eat after 9pm will be far more than your body can handle. If you do this for an extended period of time, you may increase your risk of heart disease, type 2 diabetes, and weight gain.
Anyone who works shifts understands how difficult it is to maintain a healthy diet. On the other hand, there may be some factors beyond your control. Workers eat most of the time to combat fatigue and stay awake.
Shift workers may find themselves stress eating and turning to food or alcohol as a reward after a long and difficult day’s work. Sometimes it’s simply because people don’t have the means to store and prepare healthy food at home. This means that their only option is to consume the unhealthy food that is available late at night.
All of these factors can lead to a person feeling powerless over their eating habits. However, there are some things you can do to ensure that you stay healthy even if you work night shifts.
Stick to a regular eating pattern
All of these factors can lead to a person feeling powerless over their eating habits. However, there are some things you can do to ensure that you stay healthy even if you work night shifts.
Avoid overeating by taking meals every four to six hours
You can begin by eating every four to six hours when you are awake. You could even schedule intermittent fasting during the night shift. If you are hungry before going to bed, you can eat a small meal before sleeping. In addition, eating right before bedtime can upset your stomach and result in acid reflux.
Include protein rich foods in your diet
When you’re hungry late at night, a high-protein snack is a better choice than a large meal high in carbohydrates. This is due to the body’s inability to process carbohydrates at night, which may result in elevated blood sugar levels for a longer period of time than usual. A small, high-protein meal, on the other hand, would be a healthy option. Hard boiled eggs and vegetables are examples of high protein meals that you could include in your diet. A small portion of lean fish or chicken with a few cucumber slices, greek yoghurt or healthy soups are also excellent options.
Avoid drinking anything else besides water
You might be tempted to reach for a can of soda or a carton of juice, but nothing beats water. Water not only has no calories, but it can also keep unnecessary sugars from entering your body. If you want, you can start your night shift with a cup of coffee, but go easy on the cream and sugar.
The aforementioned are only a few healthy eating habits that you as a shift worker could incorporate into your diet. However, it is critical that you begin slowly and choose foods that are high in nutrition while being low in calories. If you’re a shift worker and in need of nutrition assistance, contact one of our nutritionists on the Gold Coast.
