Those who work a rotating shift pattern which includes night-shifts, have been found to be at risk from obesity, cardiovascular illness and diabetes.
It is thought that this may be due to a phenomenon known as circadian misalignment.
Our bodies work on a 24-hour circadian rhythm, where we eat mainly during daylight hours.
Our hunger and satiety hormones of Leptin and Ghrelin peak around our habitual meal times, switching hunger on and off.
Ghrelin signals hunger and increases appetite.
Leptin prevents hunger and signals fullness after eating, to regulate energy balance within the body.
Whilst we cannot ask people to avoid shift work or change their jobs easily, there are a few strategies we can put on place to make the best of the shift work situation and to mitigate the effects of circadian misalignment.
Nutritionists recommend reducing the volume of food eaten overnight and to stick to eating foods high in protein with vegetables and low amounts of carbohydrate. Save the carbs for daylight hours.
Try a time restricted eating pattern or intermittent fasting regime – reducing the hours of eating from say 12 to 10.
Keep mealtimes as regular as possible to try to minimise any disruption to your eating frequency whilst on the night shifts.
Try to eat a main meal before your shift starts and have a mini meal a couple of hours before the shift ends. Don’t go to bed hungry as this will wake you up and avoid coffee or alcohol before sleep.
Have a warm bath and reduce stimulation from phones and TV.
Just remember to stay well hydrated, rested and have a good baseline fitness when you work unsocial hours, and you stand a good chance of maintaining good health.
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