Health Impacts of Shift Work

Speaker 1 0:00

Welcome back shift workers to another episode of A Healthy Shift . I'm your host , roger Sutherland , and today we are diving into a topic that's crucial for anyone navigating the hectic world of shift work , and that is the long-term health impacts and how we , as a shift worker , can mitigate these risks to ensure a healthy future . Can mitigate these risks to ensure a healthy future . 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 rigors 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 to do the things they love . Enjoy today's show , and it gives me great pleasure to welcome you personally to a Healthy Shift podcast . As I said , my name is Roger Sutherland and I'm here for our podcast , your podcast , the podcast that helps everybody that does shift work to strategize and optimize their shift working life . Now , whether you're new to shift work or a veteran like myself , it's super important to understand the potential health implications and , more importantly , what we can do to protect ourselves . So grab a cup of your favorite beverage , get comfortable and let's get started .

Speaker 1 1:48

One thing that I want to say from the outset , before I go into this podcast , is this , and this is one thing that I've learned over the last four to five years in particular . Number one yes , I did 40 years of shift work and as I got towards the end of my shift working life , I realized that there was massive problems in the shift work world , and that is lack of education as to how to go about our shift working world . Now , my goal is to do something about that , and I want to reach as many shift workers as I can possibly reach on a daily basis to support and help shift workers to optimize their shift working life . Now , this is no easy challenge and that's why I actually count on you to help me to get this information out there . Now , who am I ? First of all , I'm just someone who's done a lot of shift work 40 years of it , in fact , in frontline law enforcement here in Melbourne , in Victoria , and I realised that there was a problem . So I returned to study and I studied evidence-based nutrition .

Speaker 1 2:55

Now , what this has done is it's actually given me an opportunity to learn how to read research , how to understand where to find research and to stay right on top of not all research but shift working research , because anything to do with chronobiology , chrononutrition and our circadian rhythm is the research that I have on alerts that as new research drops , I start to learn more and more and more about it , and the more I learn about it , the more I realize where we as shift workers make massive mistakes and I honestly believe that we can make a difference . I believe that in years to come , the more people that people like myself who are listening to and watching and reading anything to do with shift work , chronobiology and chrononutrition , light exposure and the circadian rhythm the more we learn around that , the more we get to understand it and the more information that we can put out there then , the more you , the shift worker , can learn the best possible way to go about optimizing your shift working life and feeling better , because all the research that's been done in the past has been done with no education at all , and I am a firm believer , trust me , I know that night shift , with complete circadian desynchronization and exposure to blue light at the wrong time is causing us all sorts of problems , and this podcast is going to go about making you aware of what those problems actually are , so that you are aware and you can make an informed decision as to what you want to do or put strategies in place to mitigate this . That's what the podcast is all about today . In 20 , 30 years' time , we will learn more and more about shift work , and I believe that the research will be reflective , more reflective , that shift workers are more health-seeking because they are putting better practices in place , because , at the moment , that lack of education is what is causing the biggest problem . And I'm here for it . I'm here to help , and this podcast is just one platform where I do that , and I have a number of other projects that I'm working on . One is massive and this project once I can get this off the ground , I want to reach at least 1 million shift workers and improve their lives , which has an on-flow and a benefit effect for the employer . It will reduce unplanned leave , it will increase productivity and boost morale in the workplace , so that you , the shift worker , can enjoy working in your environment a lot better with like-minded people .

Speaker 1 5:47

So , first of all , let's get to the crux of what this podcast is about today , and that is understanding the risks that shift work brings . We all hear the negative nancies and you can't do shift work and don't do that . But the bottom line is we need shift workers , and we need shift workers in all kinds of roles , and there are roles that are coming to light for me that I had not even considered in the past . That are places that are shift working 24-7 . We live in a society today where almost one in five people are shift workers One in five , 20% and that's even greater in Asia and we are in a position now where we need to start looking at building shift working environments into a shift working environment and not just offering a 24-7 service and packing our people into it . That's what I've got to say on that . So let's understand some of the risks of shiftwork Now .

Speaker 1 6:53

Shiftwork , and especially those night shifts , can and will significantly impact on our health over time . There is no doubting that , and research has shown that shift workers are at an increased risk for a variety of health issues , and these include and let's start off with them Number one is cardiovascular disease . Studies are indicating that shift workers have a much higher risk of developing heart disease , and this is partly due to the disruption of the circadian rhythm , which can and does affect our blood pressure and also our cholesterol levels . Now , if you've followed me for any period of time , I've explained to you that when we do night shift , not only are our triglyceride levels , which is , our blood fats elevated , but this stays elevated for another 48 hours after you finish the night shift , which is why I recommend this list training for people , and you can go back and listen to podcasts in relation to this . But this is one thing that is really really important that we burn these triglycerides out of our bloodstream and reduce our blood pressure , which will really really help . It will also help with atherosclerosis easy for you to say , atherosclerosis which is the plaque that builds on the internal arteries of our you know , internally on our arteries and ends up blocking those arteries , which blocks the blood flow from the heart to the heart . So we've got to be really , really careful of all of this sort of stuff , because it does build up

Shift Work Health Risks and Mitigation

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Speaker 1 8:29

Now the next one is metabolic disorders , and one of the biggest problems that we have is , as shift workers , we are eating at irregular times , and this causes us massive problems . We're also getting disrupted sleep , which also causes metabolic issues which are likened to obesity , diabetes . And night shifts in particular again can throw off our body's natural insulin response , because our pancreas produces less insulin overnight . So what we can do is we can put things in place to support insulin . That and so that we don't end up with these metabolic disorders . We also have mental health challenges .

Speaker 1 9:13

Now . Shift work is linked to higher rates of depression and anxiety , and that is through a number of reasons . Circadian disruption hormonally disrupts us and upsets us greatly , but also the isolation because of our irregular schedules can also really take a toll on our mental wellbeing . This can be because you know the rest of the family's going off to a function , but you're a shift worker , so you're working , and that takes its toll over time , without any doubt whatsoever . Now , one of the worst is , without doubt , is cancer , and there is quite significant evidence now suggesting that long-term shift work may increase the risk of certain cancers . This is significant in females when it comes to breast cancer , and this is due to the suppression of melatonin , which is a hormone that has anti-cancer properties .

Speaker 1 10:08

So while you turn around and say , oh , I don't need sleep , it doesn't really matter . Yes , it does . We need that melatonin because of the anti-cancer properties that it actually has . All right , melatonin is the precursor to sleep . While melatonin is elevated , we call it the biological night . Really important that we get that sleep for the processes that our body goes through while we are sleeping . We must make it a priority . Ladies , you'll understand this one more than us guys .

Speaker 1 10:38

But digestive issues . A lot of females and a few males and I've coached males that have had the same problem end up with gastrointestinal problems , which are immensely common amongst shift workers . And this is generally due to irregular mealtimes and those really , really poor diet choices that people have during those odd hours . Sitting there at two , three o'clock in the morning snacking on your chips , chocolates , lollies and damn , jenny's cake again , is not doing you any good . It is literally causing you more problems because your body is not ready to digest those types of foods . Okay , so now that we understand that these are the risks , what is the first step that we can take in mitigating them ? So let's move on now and go into some actionable strategies to protect our shift working health now , and go into some actionable strategies to protect our shift working . Health Now strategies for mitigating our health risks .

Speaker 1 12:35

Number one we must prioritize our sleep hygiene . I know you've heard it a million times from me , but sleep hygiene has got to be a non-negotiable . Getting quality sleep is a non-negotiable , and here are some tips that you can follow to enhance your sleep hygiene . You've got to create a sleep sanctuary . Stand at the door and look into your bedroom . Does that look like a place that you want to climb into and have a really good rest and sleep ? Is the room cluttered or is it tidy ? Are you using blackout curtains ? Do you use a white noise machine Enormously beneficial and is the room cool and is it dark ? That's one thing that we've got to make sure that we are ticking all of those boxes to support our sleep .

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The best thing that we can also do is to stick to a routine . We need to try to go to bed and wake up at roughly the same time every day , even on your days off . This helps to regulate your body's internal clock . Now before you at me and say you don't know what you're talking about . When am I supposed to go to bed and get to sleep ? Just back , right off . I've done this for 40 years and I understand the importance now of getting to bed and getting up at roughly the same time every day in a regular cycle , because your body responds really well to it . Try and do that . The biggest problem that we have as shift workers is the sabotaging that we create ourselves by literally getting to a rest day after a run of afternoons and having a sleep in . What you've done is you've created a bigger problem . So keep that in mind , all right , try and stick as much as you can to that routine and if you feel really tired in the afternoon , have a nap . That's what naps are there for . And if you listen to my other podcasts around , napping , napping is enormously beneficial and science-backed . So just go and have yourself a good nap .

Speaker 1 14:34

The next thing that we really really must do more and more of these days , because of the availability of it is , we must limit our caffeine and our alcohol . Of the availability of it is , we must limit our caffeine and our alcohol . Both of these substances really really impact on our sleep massively . Now I know we get people that come home and go I'll just have a wine before I go to bed , or I'll have a couple of beers and I'll go to bed and I'll be fine . Alcohol impacts on restful and restorative sleep more than you can possibly imagine . It elevates your heart rate . It's a toxin that's in the body . The body parks anything else that you eat to get rid of the toxin . It literally is causing you a massive problem . Now caffeine is still in your bloodstream up to eight , nine hours after you've consumed the last amount . So if you think about the amount of Coke Zeros that you have with your monster energy drinks , with your chocolate and also with the other things that you're having , it's actually adding up . I haven't even mentioned the coffees . It's all adding up and it puts significant caffeine into your system , which does impact on sleep . I don't care what you say . You might be able to go to sleep , but once that sleep pressure is released , in goes the caffeine and then you'll never get back to sleep again . It disrupts your sleep cycle enormously .

Speaker 1 15:56

The next step is we have to maintain a balanced diet . Nutrition plays a crucial role in mitigating the health risks of shift work . What we need to do is we need to plan out our meals . We need to prepare balanced meals that include lean proteins , such as chicken and fish , and a small amount of lean beef , whole grains and plenty of fruits and vegetables . This is the Mediterranean style of eating . It is proven time and time again . It's not a diet . Don't call it a diet . It's just lean proteins , whole grains and plenty of fruits and vegetables , which is a Mediterranean style of eating . What we do really have to do is we need to avoid massive amounts of processed foods or excessive sugar , because what happens is it's lack of fiber . We don't feel full , we keep eating or we're getting energy spikes and crashes . That's the biggest problem that we have , all right . The next thing that we need to do as well is to stay hydrated . Drink plenty of water throughout your shift to stay hydrated . Dehydration will definitely affect your energy level and your concentration and , in fact , dehydration has a symptom of fatigue . So if you are fatigued or you think you're hungry , try drinking water to start off with , and that will make a massive difference .

Speaker 1 17:22

Now , healthy snacks . Opt for healthy snacks . Things like nuts , yogurt , fruit Do not demonize fruit . Please don't demonize fruit . No one got fat on fruit all right . You never looked at anyone overweight and went ? Or they've eaten far too much fruit all right . Fruit and yogurt and nuts all help to keep your energy levels nice and stable and also provide you with that fiber . It provides you with protein and it will keep you running really , really nicely . So that's what we need to do , but be careful with the nuts . Obviously , they are calorically dense and you just need to have a small amount with some yogurt and some fruit and you'll be just fine . The next thing that we need to do and we need to have a small amount with some yogurt and some fruit and you'll be just fine .

Speaker 1 18:08

The next thing that we need to do and we need to make sure that we're doing is getting regular exercise . Exercise is just the most important thing . Physical activity is essential for actually maintaining our overall health . Now , when I say physical activity , I don't want you to sit there and go . Oh yeah , I hate going to the gym . You don't have to go to the gym , and I've talked about this over and over again yoga , pilates , taking yourself for a 30 minute walk that's all you've got to do , just to get some sort of movement into your body .

Speaker 1 18:39

Find something that works for you . It might be a brisk walk , it might be yoga , or you might be in love with the gym and light-going weight training . It doesn't matter what you do , as long as you find an exercise routine that you enjoy and that you can stick to , and also don't overwhelm yourself with it . Make it short and frequent . Even short bursts of activities . You can snack on resistance training . Just go and do a couple of sets . Go back to work . On the next break , go and do a couple of sets , go back to work . This can be enormously beneficial for you , particularly when you're on night shift and you want it to keep you awake . That movement will keep you awake . So those short bursts of activity throughout the day can make a difference and aim for at least 30 minutes of moderate exercise for majority days of the week .

Speaker 1 19:30

Now the other thing the silent killer is stress . I can tell you from practical example that stress is a silent killer . It almost got me and it didn't , but that was only due to my health at the time in every other area , but I didn't realize just how much stress I was actually suffering from and it almost got me with a trans-endoschemic attack , which is a TIA , a minor stroke . It's really , really important , and I'm a massive advocate of actually managing your stress , and stress management is the key to preventing a lot of mental health issues . We need to practice mindfulness and meditation . I know you think it's happy clapper and I say this all the time , but practices like mindfulness and meditation can help you to stay grounded and will I'm not saying may and will reduce stress . Meditation changed my own personal life and I've got a whole podcast on that . But let me just say this meditation is life-changing .

Speaker 1 20:32

Go and learn how to do it properly and that will make a massive difference . Have a teacher , help you to find the way . Find a counselor , therapist , psychologist , someone like that that can teach you to find what practice really suits you , because what suits Jenny may not suit Karen , and what suits Karen and Jenny may not suit you . So make sure that you are actually listening to a meditation or taking part in a meditation . That is literally helping you . Now , connect with others . Stay connected with your friends and your family , because social support is crucial for mental wellbeing .

Speaker 1 21:12

All right , just because you couldn't go to the barbecue doesn't mean that you can't catch up at another time . Don't just go oh well , we couldn't catch up and let it go . Organise another time to catch up with friends and family . It's super , super important and if you are really struggling with mental health issues . Go and seek professional help from someone who is well-versed in your vocation , because that can make a massive difference , someone who understands exactly what it is that you're going through in your job , so that they can help you . Don't hesitate to seek help from a mental health professional and regular health checkups .

Speaker 1 21:53

Go and see your doctor . Go and get your bloods done every six months . Get them to check for everything , because your blood work is a window into your body as to how your body is struggling and gives you an opportunity to literally address issues as they come up . Go in and have an annual physical . Go and talk to your doctor . Sit down , tell them how you're struggling , not only mentally , but how your body might be struggling , the aches and pains , the groans , the pain that you get here . Do not put these things off . It's really , really important and your doctor will know , depending on what your age is , as to what type of screenings that you need to have .

Speaker 1 22:36

And , women , I'm looking at you as well . I'm talking about you with your mammograms and also with your pap smears , as well as bloods , to make sure that you are on top of these things , because shift work causes these issues . If you stay on top of it , it can be treated very early . Men , you need to get those bloods done and you also need to get those prostates done and those colonoscopies for both sexes as well . Super important Get all these screenings done , Get your skins checked the whole lot . I stay right on top of all of those things and it's been enormously beneficial for me because it may very well have shortcutted a number of things at the time . Super important , all right Now . In conclusion , I've gone on long enough about this , but shift work undoubtedly presents unique challenges for us , but with the right strategies in place , I promise you we can mitigate the long-term health risk and we can all lead a healthier and more fulfilling life . Remember , it's all about taking proactive steps and just making those 1% , those small and sustainable changes .

Speaker 1 23:42

So thank you for tuning into A Healthy Shift Now , if you found this podcast helpful . So thank you for tuning into a healthy shift Now . If you found this podcast helpful , please share it with your fellow shift workers , because it will make a huge difference to the workforce . Put it into your chat groups , put it onto your local , your union pages , put it anywhere . Just get it out there and get it known because it will make a much happier , much happier workplace for you , because it will make a much happier , much happier workplace for you . And don't forget , hit , follow and turn on those pesky little notifications for you as well , so that you can stay updated in case I drop any secret bonus episodes and you can just get up to date with future episodes in case you're not thinking , because I believe that together we can thrive and not just survive in our shift working journeys . So until next time , take care and stay healthy .

Speaker 1 24:32

You've been listening to A Healthy Shift with Roger Sutherland . Join me next time for more tips and insights to help you thrive in your shift

Shift Work Lifestyle Tips and Insights

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work lifestyle . Don't forget to follow us on social media at a underscore healthy , underscore shift , and visit our website , ahealth a healthy shiftcom , for loads of shift working information , blogs and resources . I'll catch you on the next rotation . 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 .