Speaker 1 0:01

But it helps me to relax . Oh , and I love to have one with friends . I love one while cooking . Alcohol is such a part of our culture as a shift worker . We use it to celebrate , we use it to unwind and we use it to sleep , but what impact is it really having on us ? 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 .

Speaker 1 0:55

Enjoy today's show . Hello , and welcome back to another episode of A Healthy Shift . I'm your host , roger Sutherland , your guide to thriving not just surviving , in our horrendous world of shift work . Today I'm addressing a topic that many of us might enjoy , but we seldom discuss it in terms of its health impacts , and that is alcohol . Yep , I said it , I know . I know what you're thinking . Don't turn off , just have a listen , this won't be long . We'll explore today how alcohol affects the human body and , even more specifically , the unique challenges that it poses for you as the shift worker . So go , grab a cup of your favorite non-alcoholic beverage , settle in and let's get started .

Speaker 1 1:48

Now , the basics of alcohol and the body . And first of all , I want to talk about what happens when we consume alcohol . So , when you take a sip of that beer or that wine or that cocktail , what happens ? Well , the alcohol is quickly absorbed into your bloodstream through the stomach and the small intestine . Now , from there it travels straight to the liver where it is metabolized . The body sees alcohol as a poison and it parks everything else while it addresses and deals with the poison in your system and your liver can only process a certain amount of alcohol per hour , and this is roughly you ready , one standard drink , that's all . So what happens to the excess alcohol ? Well , it continues to circulate in our bloodstream , which , of course and we all know what it's like it affects various organs as well as systems in our bloodstream , which , of course and we all know what it's like it affects various organs as well as systems in our body . In fact , it's diabolical .

Speaker 1 2:52

In the short term , alcohol can cause all sorts of ranges of effects , and let's just go through a few of them Impaired judgment and coordination . Even a small amount of alcohol will slow down our reaction time and impair our decision making , and this is particularly dangerous for shift workers , who need to stay alert and focused , especially if your job involves operating machinery or driving . And I wouldn't be thinking that too many people would be drinking alcohol in today's day and age while working . But when it comes down to impaired judgment , let's have a think about the types of foods that we eat . While we are here , not chowing down . While we're here , chugging down pints of beer , cans , bottles , wine , cocktails , anything it impacts on our judgment and really causes us to snack over and over again . Remember , while that's occurring , our body is parking all of that while it is addressing the toxin which is in the bloodstream , which is the alcohol . So that's why we gain weight as we drink alcohol .

Speaker 1 4:09

Alcohol is also a diuretic and this means it increases our urine production . It's a bladder irritant and this will also lead to dehydration . And this can be particularly problematic for shift workers , who I highly encourage to drink more and more water to keep themselves well hydrated , to keep that digestive tract well lubricated and moving , because shift workers already are struggling to maintain their hydration due to their shifts and the environment and the equipment that they're having to wear , etc . Etc . While alcohol can also make you feel drowsy and help you to fall asleep faster , there's no dispute . Coming home from work , having a couple of drinks relaxes you to go to sleep , but what it does do is it severely disrupts the sleep cycle and it reduces the quality of sleep . Now for shift workers , who are always struggling with sleep due to irregular hours , this can exacerbate fatigue and will , in fact , reduce your overall well-being . And that's the short-term effects . So what are the long-term effects ? So , when consumed regularly , alcohol can have significant long-term impacts on our health Liver damage , chronic alcohol consumption can lead to liver diseases such as fatty liver , hepatitis , psoriasis , cardiovascular issues .

Speaker 1 5:39

Regular alcohol will also increase blood pressure and will contribute to heart disease . And not to mention mental health . Alcohol will contribute to depression , anxiety and other mental health issues . It's a vicious cycle , isn't it ? Because we tend to find that as our mental health suffers , so we drink more to cope , so our mental health suffers more . And this is particularly relevant for our shift workers , who are already at a high risk of mental health challenges due to the stresses and strains of their work patterns , and it's always been . I know , in policing it has always been let's go for a beer , let's go for a beer After a heavy shift , you just go for a beer , and what that actually does is compounds the problem . Now , when it comes to alcohol and shift work , this is a really , really complex relationship , so let's focus specifically on the intersection of alcohol and shift work .

Speaker 1 6:33

Shift workers face unique stresses and challenges that can make alcohol consumption even more problematic . We use it as a coping mechanism . Many shift workers use alcohol as a way to unwind after a long and stressful shift , and , while it might offer a temporary relief , it can quickly become a crutch , which leads to dependency and worsening overall health . Social isolation the irregular hours can lead to social isolation in shift workers , and that makes it harder to engage in social activities that don't involve alcohol . This can create a vicious cycle where alcohol becomes the primary means of socialising and relaxation , and this is problematic . There's an impact on our performance . Even moderate drinking can affect your performance on the job . For shift workers , this can be particularly dangerous , as impaired performance may lead to accidents and injuries . We're already fatigued . We're causing more problems with our sleep through alcohol , which is causing more problems on the job .

Speaker 1 7:40

So let's look at some strategies for managing alcohol consumption . So what can we do to manage alcohol consumption and protect our health ? And here I give a few strategies Set limits , establish clear limits on how much you drink and stick to them . The recommended guidelines wait for it are no more than two standard drinks per day for men and one standard drink per day for women , with at least two alcohol-free days per week . We need alternative coping mechanisms . We need to find other ways to unwind and cope with stress , and this can include go for a walk , meditation .

Speaker 1 8:19

What's your hobby ? Have you got a hobby ? Or is your hobby drinking or spending time just with loved ones , just enjoying that time ? We need to stay hydrated . If you're drinking alcohol , make sure you're drinking plenty of water with it , especially if you're consuming alcohol loads of water . This can help to mitigate some of the dehydrating effects of alcohol . And what you need to do as well is plan ahead . If you know you're going to be drinking , plan your shift schedule and duties accordingly to ensure that you're not putting others at risk .

Speaker 1 8:53

Now I want to put a disclaimer and an underscore on this one . I want to tell you my story as a Victorian and someone who comes from Melbourne . I went through COVID where we were locked down for the best part of two years and I was fortunate enough to still be able to work , but other than going to work and coming home , there was nothing else for us to do at home other than watch Netflix and have a couple of drinks , and then watch Netflix and have a couple more drinks and then a couple more drinks . And it wasn't until I realised towards the end of last year just how much drinking had absolutely got hold of me . With alcohol , I used to slam it down and we were getting to the stage where we were drinking quite considerably , to the stage where you could probably have been called I could probably easily have been called a functioning alcoholic , and that's being transparent . We were drinking substantially a lot and I'm not proud of that myself .

Speaker 1 9:54

And on the 1st of January in fact , my New Year's resolution from 2023 into 2024 was to stop drinking , and I went cold and I haven't touched a drop of alcohol since the 1st of January 2024 . And the date this is recorded is at the end of June . So I've gone six months completely alcohol free and I want to tell you I have not missed it one tiny little bit For the reasons that I stopped drinking . I haven't missed it and I haven't missed it in any way whatsoever . When I go out , and go out with friends , I just get a zero beer and I just sit there and have a zero beer because I still feel like I'm taking part , but I'm not consuming alcohol . Can I tell you how much money I've saved ? Heaps ? I've saved so much money from not spending it on alcohol and it's made a massive difference . And I want to put one more disclaimer on this as well .

Speaker 1 10:53

If you think you need alcohol , you need to address the issue as to why you need alcohol . It's not that you need it because you don't , and you absolutely do not need alcohol in your life at all . It is literally causing you not only more mental problems , financial problems , but it's actually causing you severe health problems at the same time . I want you to really , really give it a lot of thought . Why is it you need alcohol ? What is it that you do that you have to have alcohol with ? Do you need alcohol to have fun ? Because I certainly don't , and I've proven to myself over the last six months . I don't need alcohol in any way whatsoever and I feel so much better for it , and you too can as well .

Speaker 1 11:41

Now I don't want to be that ex-smoker that goes around demonizing smoking or that ex-drinker that goes around demonizing drinking , but I do want to highlight to you the impact that alcohol is actually having . I want to be clear with you as well . There is actually no safe limit to actually drink alcohol . Alcohol is a poison in the body and our body really , really struggles to process it , and it does cause us all sorts of issues . So , while people run around doing certain diets and they're trying to lose weight and they demonize sugar and they demonize everything else , but then they go out on the weekend and put powders up their nose and drink alcohol , have a really good hard alcohol . Have a really good hard look and have a really good think as to why you're doing that and what it is that you're trying to achieve by doing it . So that's my story . So , in conclusion , while alcohol can be absolutely a pleasurable part of socialising and relaxing , it's essential to be mindful of the impacts that alcohol has on our health , and particularly for those of us who has a body that is really already struggling in a very , very big way , with irregular hours and a desynchronised circadian rhythm . But by understanding these impacts and by adopting healthier habits and alternative things to do other than drinking , we can ensure that we're not just surviving , but we are absolutely thriving in our shift working roles .

Speaker 1 13:12

So thank you for joining me today on A Healthy Shift . I hope you found this episode informative and empowering and not too heavy , and remember your health and wellbeing are paramount . And until next time , take care of yourself and make informed , healthy choices . This is Roger Sutherland signing off . Cheers to you . 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 .