Shift Work Health Concerns: What should I do to stay healthy?

Question

I will be working alternating day and night shifts, 12 hours (7-7). I have heard that it is as bad for you as smoking 20 fags a day (yuk). Can anyone offer me tips on how to stay healthy, and any advice on exercise and diet? I woud appreciate htis, as I would like to keep going naturally rather than rely on Red Bull or something equally awful!

Answer 1

Eat when you're hungry, but eat good food.


Sleep when you come home after night shift and allow yourself to wake naturally. Do not stay up and then go to bed just before work, or you will not sleep enough. Try and go for a short walk just before you go to bed and clear your mind (borrow a dog if you don't have one).

I did shift work for years as a police officer and its just like having to avoid jet lag.

Answer 2

I'm a night shifter. I don't officially alternate between the two shifts (also 7-7), but when I'm off, I have to be like everyone else to get the normal things done like grocery shopping and that sort of thing. It certainly can wreak havoc on your rhythm!! After 7 years of nursing, I've worked plenty of all sorts of different shifts. The first time I worked night shift, I gained 15 pounds in 6 months. I certainly don't recommend this! Stay away from the vending machines (and hospital food if you can!). I'd say that would be key. Bring your own lunch. I like the lean cuisines these days. You could eat something different every day for a year with just those, and they are usually around 300 calories. Most of them taste pretty good too. Bringing a sandwich is always good too . . . but sandwiches get old sometimes. Also, keep an activity schedule. If you go to the gym now, be sure to continue to go on your days off. I also recommend getting some daylight in every day if you can. Fluorescent lights have all sorts of studies written about their affects that scare me, so I try not to be a complete night monster. Above all else, be sure not to mess with your sleep. Switching back and forth is hard, but you need to be sure you get your 6 hours every day. Your body will thank you.

GOOD LUCK!!!

Answer 3

Don't touch red bull for a kick off.

No change in diet or exercise regime is required.

If you have a good boss, when you are on night shift a short nap after midnight meal is wonderful.

Important to be able to sleep properly during the day- thick curtains are required. Also you should try to experiment with sleeping with ear plugs as this will be marvellously beneficial.

DON'T TOUCH MELATONIN as your body does actually produce this stuff anyway. If you take melatonin, your body will stop making it naturally and it will mess up your sleep patrerns for years.

There is no magic potion or pill which will help.


Finally, som epeople just never adapt to shift work . If it;'s not for you, recognise this early and don't do it. Hope this helps.

Answer 4

This problem is more to do with constantly making demands on your 'body clock'. Exercise and diet have little to do with it. We are built to sleep at night - and that is best done at regular times,which all shift patterns interfere with.
You are correct: there is considerable evidence that it is damaging to health. And it is an adjustment that actually gets worse with age and experience - not better. In my own place of work (20 years nursing in the NHS) those over 50 years of age are allowed to stop night shift working altogether in recognition of the problem.
Your work pattern is better than many....My own shifts (Early/Late/Night) are completely haphazard. Imagine that!
If you are not used to sleeping during the day, best advice is to get 'black-out' blinds on your bedroom windows and a good supply of wax ear-plugs...!!!
Good luck!

Answer 5

Green tea is good it is full of antioxidants, bananas for energy.