Finding time to fit in some daily exercise can be difficult when working a typical 9-5pm. For shift workers, the challenge can be even greater. Pulling a double or triple shift can often mean that healthy habits get pushed aside. Late night snacking, large doses of caffeine, and trouble sleeping are often coupled with atypical work hours.
According to a 2008 study from the Research Institute for Sport and Exercise Sciences, shift work is associated with increased BMI (body mass index), obesity and health problems such as insomnia, chronic fatigue, anxiety and depression. Additionally 20-75% of shift workers complain of gastrointestinal difficulties whereas only 10-25% of day workers report similar problems. One study found that gastric ulcers were prevalent in 2.4% of shift workers compared to 1.0% of day workers; an additional study found that the ratio could be as high as eight times greater for shift workers.
Many of these issues are due to the simple fact that shift workers are functioning on a different schedule than the average employee. Even though the amount of food ingested by the average shift worker has not been found to differ from a day worker, the effects of the skewed timing of meals are clearly present. Shift workers are also often on opposing sleep schedules compared to their families, which can effect both sleep quality and create a lack of time for leisure activities.
There are however ways, within both the workplace and at home, to cope with a difficult schedule and make healthy habits a priority.
At Work
· Try to get small amounts of physical activity in throughout the day. Take walks with a co-worker or investigate what facilities your company has on-site. Even a children’s playground can be turned into a space for getting your heart pumping!
· If your company has vending machines or a catering facility, suggest some healthy alternatives to salty chips and sweets. Popped chips, whole grain granola bars and even fresh fruit are offered in vending machines and won’t weigh you down for the rest of your shift.
· Try to avoid too many kicks of caffeine. Sparkling water can help prevent your mouth’s boredom without keeping you awake off-shift.
· Consider bringing meals from home. Having healthy, satisfying meals will ensure you stay on task and will help maintain a balanced nutritional intake of protein, carbohydrates and fat. A lean turkey and swiss sandwich on whole grain bread or even some of last night’s leftovers are much better options than your typical cafeteria snack foods.
At Home
· Try to avoid eating during typical meal-times when you aren’t actually hungry. Although you don’t want to miss out on time spent at the table with the family, stick with a small snack or a beverage if you aren’t particularly hungry for the meal.
· Consider getting exercise at home before or after shifts. An early-morning run or even sets of squats, lunges and push-ups can easily be accomplished in 30-minutes and will leave you more energized for the day (or night) ahead.
· Make leisure-time at home an active and family-based affair. Bike riding and group sports can include many participants, which allows you to both get some exercise and spend much-needed time with family and friends.
Although shift work can be difficult and physically challenging, there are ways to combat the effects of not adhering to the typical schedule. Most importantly, remember that your health and well-being must come first, no matter the hour of the day.
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