Growing up in a small mining town, “night shift”, was a commonly used term. I remember my dad telling me about how great the company treated anyone willing to work the night shift. These hard workers were rewarded with a delicious and hearty meal. I won’t mention the supplier’s name to protect the innocent- but fried chicken, french fries and gravy was on the menu.
“Wow!” I thought. “I’d love to have that every night!” Of course, I was 8 years old at the time and not concerned about abdominal fat or heart disease.
This is a good example of a shiftworker (or truck driver) diet. Many working these odd hours eat convenience food or food on the go. Shift workers tend to snack more, drink caffeine, or opt for sweets and high-fat foods. What we’re seeing in many studies of shiftworkers is the increase in ulcers, indigestion and digestive problems, lack of proper sleep (see my worker fatigue blog) and weight gain. Besides eating calorie rich foots, merely eating in the evening affects one’s metabolism with fats and sugars not being processed efficiently since the digestive process naturally slows down in our bodies at night.
These side effects lead to bigger issues such as high cholesterol, diabetes, heart disease, high blood pressure, and the possibility of a stroke.
There are quite a few reputable sites where you can find tips on proper eating habits for shift workers but to summarize:
- Don’t skip eating! You need the energy and it’s a great opportunity to take a break from work.
- Never skip breakfast – even if your day starts in the middle of the afternoon after your sleep. It really is the most important meal of the day, giving you energy and it kick starts your metabolism.
- Eat protein rich foods before your shift and opt for a light, high carbohydrate, low-fat diet during your shift. Protein takes longer to break down so you don’t want to be eating a steak before you go to bed at the end of your day.
- Avoid a lot of salt and caffeine.
- Drink water (remember my piece on dehydration – water aids in digestion)
- Eat high-fibre snacks and fresh fruit instead of reaching for a chocolate bar.
Final note – exercise. Exercise is important in maintaining health and controlling weight gain. However, try to schedule it at the beginning of your “day” rather than before bed. I mentioned this point in a previous blog about getting proper sleep.
I’ll leave you with some good sites for tips on nutrition and shift work:
EatRight Ontario: Nutrition Tips for Shift Workers
Finnish Institute of Occupational Health: Nutrition of shiftworkers
Saskatchewan Federation of Labour: Brochure on Shiftwork and Nutrition