Shift Work & IBS Management

Speaker 1 0:00

Are you someone who suffers from gas , bloating , severe digestive discomfort and distended stomach ? You just feel so gross and uncomfortable . Well , in today's episode , I'm going to address two of the main reasons why this occurs to us as shift workers , and I'm going to give you strategies to combat it . As shift workers , and I'm going to give you strategies to combat it , shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified Nutritionist , veteran Law Enforcement Officer and 24-7 shift worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigours of shift work , but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show . Do the things they love . Enjoy today's show . Welcome to a Healthy Shift podcast where we help shift workers thrive , not just survive . I'm your host , roger Sutherland , an evidence-based nutritionist , and I am a veteran shift worker of four decades . I get great pleasure in welcoming you to today's show , as always , and you are more than welcome .

Speaker 1 1:28

Today's episode , I'm going to tackle a topic that really does affect so many shift workers out there IBS , or what is irritable bowel syndrome , and why it seems to hit us in particular so hard , particularly our female shift workers . Now , IBS is a common gastrointestinal disorder that can really cause a lot of discomfort Now . This can range from bloating gas to severe abdominal pain and also very altered bowel habits , and for shift workers , managing IBS can be particularly challenging . So why does shift work impact IBS so much ? And today in this episode , I'm going to explore that . There's two major contributing factors , and that is circadian misalignment and stress . So before you rush out and go and have tests for celiac disease or go and get tested for breath tests or things like that , for intolerances to FODMAPs , et cetera , et cetera , have a listen to this episode first and then see if maybe you can help yourself with some of these strategies .

Speaker 1 2:46

Now I had a client that came to me recently and this is literally brought about this podcast . When this client came to me a female she said I have tried everything in relation to my IBS . I do everything , I track my food , I eat really well , I exercise , I do the lot and IBS has got me bad . And I said I'm going to fix it for you and she just said , yeah , good luck with that , and did not believe that I could actually fix it for her .

Speaker 1 3:17

Now , one of the things that we get spoken to about as we learn in our nutrition field is when people come to us with IBS . The first thing that we're taught to actually look at is not what they're consuming , but what is their stress like , because we underestimate the stress in the gut-brain axis , and I'll talk about that a little bit later . But as someone who is a shift worker and has suffered from this myself and also knowing what it's like and understanding the science around this , there's a lot that we can actually talk about here , and I have not only helped this client , but she's absolutely blown away by how quickly , with simple strategies and simple things , that we've done has actually got rid of it for her , and she was ready to go and get all the tests done and I said hold off a minute , let's just let me do this . Give me 12 weeks and let's see if we can solve this problem , and through simple , evidence-based strategies , we have rectified it . In wait for it , four weeks , okay . So let's talk about two of these main contributing factors . All right Now . First of all , let's learn about what IBS actually is . So the more we understand IBS , the better we have an understanding of it . All right , so IBS affects the large intestine and can actually manifest in different ways . Now , some people they really suffer from severe constipation , while others suffer from diarrhea , and some alternate between both of those . You can fluctuate One minute you've got diarrhea , the next minute you've got constipation , and it is really a chronic condition and this means it requires long-term management . But wait , the exact cause of IBS isn't known , but we do know that it is influenced by a combination of factors which include , as I mentioned before , our gut-brain interaction , motility disturbances and heightened sensitivity in the gut . So I want to address the first key contributor , because I know this from a shift work perspective , and this is something through working shift work and studying this side of it how I can actually work through this with clients .

Circadian Rhythm & IBS Management

Speaker 1 5:43

Our bodies operate on a 24-hour cycle , which is known as the circadian rhythm . Now , this regulates our sleep , our digestion and also numerous . In fact , every single bodily function is run on a circadian rhythm . We have biological clocks in every single cell in our body and this rhythm is actually influenced by external cues , primarily through light and darkness , and this occurs through our eyes , to our supracusmetic nucleus , which is the master time clock in our brain . Now , as shift workers , our schedules often force us to work against this natural diurnal rhythm that we have , and when we work night shifts or we have rotating shifts , our bodies really struggle to maintain a consistent circadian rhythm . So think about that , because this misalignment can disrupt our digestive processes and it leads to these symptoms , which are commonly just diagnosed as IBS , to these symptoms which are commonly just diagnosed as IBS .

Speaker 1 6:54

Now , research has shown that our gut has its own circadian rhythm , which affects everything from the timing of our bowel movements to the production of the enzymes that help us to digest the nutrients that we have consumed . Now , when this rhythm is thrown off , it really does lead to gastrointestinal distress . So imagine trying to eat a big meal at 3 am when your body thinks I should be at rest and repairing because it's in its rest and digest mode . So no wonder our stomachs rebel and we end up with gas and we end up with bloating and we end up with digestive pain , because our gut is trying to do something that it shouldn't be doing . The fact that you're awake doesn't mean that your digestive tract is awake because it is still following that normal , natural diurnal circadian rhythm .

Speaker 1 7:45

So let's look at the other factor , and that is the stress factor , and this is major factor . And that is the stress factor , and this is major . The second major factor is stress . Stress is a well-known trigger for IBS symptoms , and shift work is inherently stressful . Not only is it stressful because of the role that you do , but shift work is also very stressful on your body Because remember what I spoke about just before it is actually misaligning your circadian rhythm which causes our body stress Irregular hours , lack of sleep , and not only that , but let's not forget we have a lack of social sorry , we have social isolation , which can all contribute to heightened stress levels .

Speaker 1 8:30

Now , when we're stressed , our body releases stress hormones like cortisol , which can actually affect gut motility and increase gut sensitivity , and this can exacerbate IBS symptoms alone . So , additionally , the stress of managing IBS itself can create such a vicious cycle . Worrying about when your next flare-up will occur can actually increase the overall stress levels , which , in turn , can trigger more symptoms . It's just a tough loop to break , but understanding this is actually the first step . So let's have a look at some practical strategies that we can put in place to help us . So , before you go running off to the doctor , have a think about what I've just spoken about with .

Speaker 1 9:15

What's your stress like ? Not only from stress stress as stress , that we know it but have a think about how much stress your body's under through circadian misalignment . These two factors are two things that we really must think about . Misalignment , these two factors are two things that we really must think about . So what can we do about it ? Well , here are a few evidence-based strategies that definitely help to manage IBS as a shift worker , and the first one that we have to do is we need to maintain a regular eating schedule . Now , I work with clients on this because I think this is the key to so many things around thriving not just surviving as a shift worker .

Speaker 1 9:54

If you eat your breakfast at roughly breakfast time and you eat your lunch at roughly lunchtime and you have your dinner at roughly dinnertime and you don't eat outside of that , you find that your system functions so much better If we try and eat at the same time every day , regardless of the shift that you're on . You can eat every as per breakfast , lunch and dinner times , and if you don't eat breakfast , it doesn't matter , who cares . Have your lunch at lunchtime , have your dinner at dinnertime , but you don't have to . Don't eat outside of those times because you are causing your gut further grief . This behavior actually helps us to completely regulate our digestive system and it begins to anticipate that food's coming in at particular times . And that's why we get hungry at those certain times because it's our digestive enzymes kicking in , getting ready to digest food . So feed it at that time , because when you put food into it outside of that time , it's got to then actually catch up . It's got to catch up with your digestive enzymes . They've got to be secreted . Get yourself ready for food , but already the food's gone in , and this is what causes us the problems .

Speaker 1 11:10

The other thing is we've got to prioritize our sleep . Sleep is essential . We need to aim for seven to nine hours of quality sleep , not medicated-induced quality sleep . We can use blackout curtains , white noise machines , and if we stick to a consistent sleep schedule , then we will find that we are actually a lot better off by doing that as well . This works really really well . Yes , I know we're shift workers and we can't maintain a regular sleep cycle , but we actually can within a few hours of each other other than the night shift Stress management .

Speaker 1 11:47

Incorporate stress-reducing activities into your routine . What we need is a mindfulness meditation , a yoga or even just going for a phone-less brisk walk outside . Getting that movement . It makes such a difference that gentle rocking helps to move things through our digestive tract and really , really helps us . The next thing that we can do as a shift worker which is essential is to have higher than normal hydration . Drinking plenty of water can help to keep your digestive system moving smoothly . Keep it moving . So , instead of just flopping on the couch and just being lazy bones , get up and get moving , because that gentle rocking is actually going to be moving things through your system .

Speaker 1 12:36

And a gut-friendly diet . Focus on a diet that is actually rich in fiber and consider probiotic foods like our vegetables sorry , probiotics things like kefir , sauerkraut , things like that that have live culture Greek yogurts all have live culture in it . Try and put those into your gut and have your fruits and vegetables as prebiotics to help to feed that probiotic side of your gut microbiota , which will really really help you . This helps to maintain a really really healthy gut flora so that you're not craving all of those highly palatable carbohydrates and fats . Goddamn Jenny's cake and you will literally feed it really , really well .

Speaker 1 13:26

And if IBS , if you give it weeks and you try to get on top of it and you actually can't , and if your symptoms are quite severe , then go and seek help from a gastroenterologist or a dietician that specializes in gastrointestinal disorders . There may be a FODMAP problem there that needs to be addressed . There could be other problems , but I beg you just to start with circadian alignment , with your reading , getting that movement and actually managing your stress , and you will find that this will severely help , just as it has with my client . The challenge was accepted , had tried everything . We've lined her up with her circadian rhythm , we've got her eating at her regular times , her body is functioning optimally and we are absolutely , absolutely thriving , not just surviving , while working shift work as a nurse . So there you go , all right .

Speaker 1 14:22

So in conclusion , understanding why shift work impacts on IBS so much is actually the first step to managing it effectively . So by recognizing the roles of that circadian misalignment and stress , if we take steps to mitigate their effects and improve our overall wellbeing , if we take steps to mitigate their effects and improve our overall wellbeing , it really really does help . Remember it's about thriving , not just surviving . You don't have to just survive and put up with it . Okay , that's it .

Building a Healthy Shift Community

Speaker 1 14:55

So thanks for joining me on the episode of a Healthy Shift podcast and if you found this information helpful , could you do me a favour ? Please follow , rate and review the podcast , and don't forget to share it with your fellow shift workers . Together , we can create a healthier shift working community . Until next time , take care of yourself and each other . I'm Roger Sutherland and I'll catch you on the next one . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .