Shift work. The type of work that causes sleep disruptions, cravings for sugar, and exposure to artificial light. Shift work can wreak havoc on a sleep schedule, causing confusion within the body on what time it is (is it dinner or breakfast)?
This can lead to fatigue, decreased energy levels, and a weakened immune system. The good news? Eating the right foods (put the cookie down) can help you stay fueled, focused and feeling your best to tackle the work ahead.
Shift Work Effects
Understanding shift work challenges can help with the process of overcoming these challenges. These challenges include:
Sleep Disruption: Irregular sleep patterns can disrupt your body’s natural circadian rhythm. This pours over into your sleep, which affects your day, nutrition, and ability to make the right choices. Disruption in sleep can also cause impaired cognitive function and sleep disorders.
Stress: The dreaded “S” word is something we all battle with. The demands of shift work can increase stress levels and anxiety, causing a negative impact on your health. The unpredictable schedule also leads to other bad habits to form, such as skipping the gym.
Poor Eating: Irregular meal times and meals in general can make it challenging to maintain a balanced diet full of fruits and vegetables. This causes the shift worker to rely on convenience foods which result in nutrition deficiencies, weight gain and an increased risk of disease.
Fueling Your Body for Success
To combat the challenges of shift work, it’s essential to prioritize a nutritious diet. Here are some power foods to incorporate into your meals:
Complex Carbohydrates: Complex carbs are king for energy! They help provide sustain energy throughout the shift. Some ideas include:
- Brown rice
- Quinoa
- Lentils and beans
- Peas
Lean Protein: Protein helps aid in the building and repairing process of muscle tissue. If a shift worker’s daily. Some ideas include:
- Turkey
- Fish
- Tofu
- Edamame
- Hemp seeds
Healthy Fats: Healthy fats support brain function and hormone production and help with keeping shift workers satiated and full. Incorporate:
- Nuts, such as cashews or almonds
- Seeds, such as chia or flax seeds
- Avocados
Snacks to Grab for Work
On the go is where it gets to be a challenge, so opt for these snack ideas ahead of time so that there is no temptation for the chips sitting on the counter!
- Apples and peanut butter
- Hard boiled eggs
- Protein bars with low sugar
- Greek yogurt with granola and fruit
- Baby carrots with hummus
- Grapes and cheese
- Cottage cheese with cucumber
- Turkey and cheese roll ups
Supplements
While a balanced diet should provide most of the nutrients you need, some shift workers may benefit from specific supplements. Consider consulting a healthcare professional first. Some examples are to take Vitamin D if a shift worker does not get enough sun, etc.
By incorporating these power foods into a well balanced diet and making healthy lifestyle choices, shift workers are able to better equip their body to handle the demands of shift work and maintain optimal health and well-being. The key is to educate and prepare for the week ahead. Pack a few snacks in a lunch pail to ensure you can grab on the go when those hunger pangs kick in!