Working the night, or graveyard, shift can change your life in many ways; you need to learn to sleep in the day, find new ways to keep yourself alert, your body's rhythms and hormones can begin to shift, and eating takes on a whole new set of challenges. Having dinner at 3:00 a.m. and knowing what foods are best to select for night shift work can make a significant difference in your weight, the way you feel and the energy level you maintain.
Significance
According to a report from msnbc, the World Health Organization and the American Cancer Society now classify night shift work as "a probable carcinogen." The rate of breast cancer rises up to 40 percent for women who work at night for many years and prostate cancer rises for men. This affects nearly 20 percent of the working population in developed countries.That is a significant number of people being put at risk, and eating cancer-fighting foods during shift work, such as whole grains, fruits and vegetables, would be of great benefit to these workers.
Function
Cancer is not the only concern. Working and eating late at night/early morning is dangerous to your immune system. The hormone melatonin, helps to regulate your circadian rhythm, or your body's biological clock, which involves digestion of food, ability to think clearly, hormones and many other body systems. Working in artificial light shuts down the release of melatonin, as well as contributes to sleep deprivation and digestive problems. Your night-time diet, if carefully planned, can boost immunity, increase alertness, improve your sleep and help you maintain a healthy weight.
Features
The Canadian Health Network, or CHN, reports shift worker's eating habits are altered due to eating in a hurry, eating alone instead of with family or friends, overeating due to boredom or stress, increasing consumption of caffeinated drinks, such as coffee, tea and colas, and a tendency to eat high-fat foods. Most food services are closed at night, so vending machines become a source of food. Most of these machines are loaded with high-fat, high-sugar choices. A candy bar can give you a burst of energy, but will leave you with a drop off point that increases fatigue and decreases concentration. Ordering take-out food or food for delivery is also common among night workers and these foods are usually high in fat as well.
Prevention/Solution
Avoid these traps by bringing your own food from home and leave your money behind, so you won't be tempted to buy. Plan your brown bag to contain raw veggies, fruit, hummus, yogurt, a healthy sandwich such as turkey or tuna, pretzels and cereal bars. Diet or healthy frozen dinners are also easy to bring to work, but be aware of the sodium content of these convenient foods. Four or five small meals during your shift will be easier to digest and keep your blood sugar at an even level, which will supply you with more energy and brain power.
Warning
Cut out the caffeine and fatty foods. This stimulant and group of foods may affect your coordination, concentration, sleep pattern and even your behavior. The CHN reveals that the effects of caffeine can last up to eight hours. Many night workers drink coffee all through their shifts to help them stay awake, especially about 4:00 a.m. and later into the morning. When they go home and try to sleep, it may be more difficult for them to fall asleep and/or stay asleep. Caffeine also causes your kidneys to excrete more water so you may become dehydrated, which leads to fatigue and headaches. Keep a bottle of cold water near you and sip it throughout your shift. This will hydrate you and keep you awake without the side effects of caffeine.
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