As people work irregular hours, their daily routine including regular eating and exercise is interrupted. Poor eating habits combined with a lack of physical activity can put anyone at greater risk of developing chronic diseases including type 2 diabetes, heart disease and some cancers.
Research shows that shift workers have a higher prevalence of being overweight and more likely to consume starchy foods, alcoholic drinks, coffee and sweets.
When doing shift work, some may find it hard to know when and what to eat. It can also be hard to find enough time to exercise regularly. The following four tips can help assist to stay healthy and alert when on shift work.
1. Aim to maintain regular eating patterns, regardless of your shift
Eat according to the time of day and be careful not to overeat on the job. Eating a large meal at work can make one feel sluggish, tired and can cause heartburn, wind or constipation.
For day shift: have a breakfast meal when you wake, lunch and snack during the shift and a small meal before bed to prevent waking hungry.
For night shift: have a small breakfast to help with sleeping, lunch meal to provide energy for the day, a small dinner meal early in a shift and a small snack later in the shift to help stay alert and energised.
2. Plan ahead
Being organised is the key to eating well on shift. Set yourself up for success by planning meals for the shifts ahead. Make grocery shopping and meal preparation part of a weekly routine. Cook recipes in bulk and freeze leftovers in single serve portions. All meals should include a balance of protein and low GI carbohydrates.
3. Pack healthy snacks
Shopping for work is an important part of meal and snack planning. It can be difficult to find healthy snacks at work if the cafeteria is closed after hours, as vending machines often carry high salt, sugar and fat options. Nutritious snacks include cheese and crackers, fruit or a handful of nuts with low fat yoghurt.
4. Choose healthy drinks
Drink plenty of water to stay hydrated and limit intake of sugary drinks and caffeine. Sugary drinks provide short bursts of energy often resulting in lower energy levels later on. Excess caffeine can affect your ability to sleep. Herbal teas and decaffeinated fluids can be included as part of daily fluid intake.
Good nutrition and fitness go hand in hand so take the time to have a stretch break or walk a few flights of stairs. By eating well and keeping active anyone can help manage the challenges of shift work.
