Are you a shift worker? You will understand the feeling of sleep deprivation with changing sleep patterns depending on a varied work schedule. What you may not realise is the changing hours of sleep and work can be doing havoc on your body and its health. Good news is there are steps you can take to decrease these effects and maintain a healthy body:
Number 1: Eat your main meal before you go to work.
Why? This way you have the most control over what you eat, and this can make or break your ability to say no to the high sugary and fatty foods which may be too tempting if you don’t start off the shift with energy which is sustained. Try making a balanced plate for your meal, this means half of it any form of vegetable (yes potato and sweet potato are a vegetable regardless of what the bodybuilding magazine and websites say), a quarter wholegrain such as brown rice, pasta, quinoa, couscous or multigrain bread and a quarter lean protein like tofu, fish, chicken breast, lean beef mince or legumes (beans). This balanced plate will help you feel fuller for longer due to the fibre from the whole grains, vegetables as well as from the lean protein source. Your brain will function at its best with low GI (glycaemic index) carbohydrate source, meaning you won’t get the sugar crash half an hour into your shift.
Number 2: Mind the caffeine.
It may be tempting to have an endless cup of coffee in your hand but too much caffeine can have negative impacts on your sleep, give you heart palpitations and wreak havoc on your guts. It is recommended to have no more than 400mg a day (2-3 cups of coffee). Remember other drinks also have caffeine and black, white or green tea have about half the caffeine content of a regular cup of coffee, cola has around 30mg, and energy drinks can have a huge amount but normally a single can have around 80-100mg of caffeine. Try herbal teas instead as these teas have no caffeine and will help keep you hydrated, which can also make it easier to resist overeating to stay awake as sometimes hunger can be mistaken for thirst.
Number 3: Step away from the vending machine!
It is true what is said, prepare in advance or prepare to fail. Try to pack snacks in advance as this will not only save you money but also save you an increasing waistline. Try these as some snack ideas:
- 30g (small handful) of nuts, preferably unsalted.
- Small tub (200g) of low or no fat yogurt.
- A banana, apple or 2 peaches or plums (this is a serve of fruit).
- 2-3 wholegrain crackers with a small matchbox size of low-fat cheddar cheese or some ricotta cheese or hummus.
- Cut up carrot, celery and capsicum stick with half a cup of ricotta or hummus to use as dip.
- A piece of multigrain toast spread with a tablespoon of 100% peanut butter and half a banana on top.
Number 4: Pack your meals.
Often if you don’t pack your meals the options available are not so good for your health in the long term. Options that are high in fat, fried or spicy are not great options on shift work as too much fat or chilly can give you indigestion. On top of this, long-term eating highly saturated, fatty foods increases your risk of heart disease and obesity. Try investing in some good storage containers and prepare meals 3 days in advance to save your time and effort.
Number 5: Avoid Alcohol
Try not to drink alcohol after work, it will only affect your ability to sleep and leave you with a hangover the next day.
Number 6: If you need a small snack before bed this is fine.
Having a healthy snack before bed can help prevent it from raiding the fridge during the night. Try a small bowl of cereal with low fat milk, 1-2 Weetabix and a small banana or a piece of multigrain toast with some peanut butter or a piece of low-fat cheese.
Number 7: Stick to a routine as much as possible.
This is more easily said than done but as much as stick to a routine of eating and sleep. Your body works best in a regular routine, and it will also help you prepare food in advance to be your healthiest and perform and feel your best at work.
Take home message: You do not have to suffer the fate of most shift workers who are likely to be overweight, sleep deprived and have poor health. Try these steps and act to be your healthiest version, you deserve nothing less.
