Optimizing Your Light Diet

Speaker 1 0:00

Hello and welcome back to another episode of a Healthy Shift podcast . Today I've got to talk about something that I'm going to be spending a lot of time talking about in the future . I'm going to be talking about getting your light diet right . 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 . Ooh , light diet , rog . That sounds interesting . Hello and welcome back to A Healthy Shift .

Speaker 1 1:07

My name is Roger Sutherland and today such an important topic that is so often overlooked but is crucial for every shift worker , and that is the concept of your light diet . Just like the food that we eat affects our body , the light we're exposed to has such a profound impact on how our body functions , specifically how it impacts our circadian rhythm , our sleep and our overall health . Now , since I started coaching shift workers and basically since I finished my education in nutrition , I always thought that everything was all around nutrition , calorie deficit , you lose weight , end of story done . But it's so much more complex than that , because there is so many reasons why people are eating different foods at the wrong times and things like that , quite apart from the fact we're awake . What I have learned since I was introduced to Dr Martin Moore-Ede and the Light Doctor book and I know you hear me banging on about it , but sorry , but this is such important research today we are learning so much more about the impact that light is actually having on so many metabolic processes in our body . We underestimate the impact that that blue light is actually having on us . Now , when we say blue light , you think blue light from your phone lying in bed at night , but we forget all about the blue light from the sunlight during the day , and this is so important . And if we can get our light diet right every single day , this has a profound impact on the rest of our body and I really , really want everybody to really really understand this . So today , what I'm going to do is I'm just going to break down the science behind how light influences our biological clock . I'm going to explain why blue light is essential during the day but is harmful after dark , and I'm going to offer you strategies to optimize your light diet . This is going to be the new catch cry your light diet for better health and productivity , especially for those of us in shift work .

Speaker 1 3:21

So let's get into it . First of all , let's talk about circadian rhythms . Now I know I broke it down in the last one , so I'm just going to gloss over it a bit here , but your body's internal 24-hour clock is your circadian rhythm . Think of it as your master timekeeper for almost every single process that is occurring in your body every single day , from when you feel awake to when your body winds down for sleep . Circadian circa DN is actually about a day , it's Latin for about a day , so it's an about a day rhythm . So it runs around 24 hours every single day , running the same time , running the same processes at every single time preparing our body . It dictates how you're feeling when you are awake , right up until your body winds down and then goes to sleep .

Speaker 1 4:20

So here's the key player blue light . Believe it or not , the only thing in light that triggers our circadian rhythm is the blue light spectrum , which is the 480 nanometers of light Now in light that we look at and we see . We have senses in our eye that only sense that blue light . And that blue light is what is telling our body , whether it's daytime or nighttime . If that blue light is absent , it tells the rest of the body that it's dark . If the blue light is there , then it's telling the rest of the body that it's light . It literally is that simple . Blue light is the only part of the spectrum of light that our eyes are particularly sensitive to and it plays the key role in regulating our circadian rhythms During the day . Blue light from the sun sunlight signals to our brain that it's daytime , it's time to be alert , active , it's time to be productive . So when your eyes register blue light , a part of the brain called the supracusmetic nucleus , the body's master clock , sends signals that suppress melatonin , the hormone that notifies the body that it's dark outside , and then it increases the production of cortisol , which is the hormone that keeps us alert . No , cortisol is not the devil . Cortisol is important to keep us alert .

Speaker 1 5:57

But here's where it gets really interesting . And it's not just your energy levels that respond to light . Almost every single cell in your body is in sync with this rhythm Well , unless we're a shift worker , of course , but the idea is to keep it in sync with the rhythm your digestion , your metabolism and even your immune system , and this is why getting the right amount of blue light during the day is so essential for aligning all of these processes . It helps us to feel energized during the day , it optimizes our cognitive function and it improves our overall mood and performance . Those people at work that are up and about , and the people that are fit and healthy and seem to be happy about , and the people that are fit and healthy and seem to be happy they aren't sitting around , lying around in bed or sitting on a couch watching TV , smashing packets of Doritos all day . That's not them . They're out in the day getting the fresh air , getting the light , getting the daylight .

Speaker 1 6:58

Now , what's important for you to understand as well , which is something that is really important , that I want everybody to understand , is this , and that is daylight doesn't have to be direct sunlight , it just got to be light , and that light has that important 480 nanometers of blue light in it , which just happens to be the same color as the sky blue , and that is what we need . We need that light . We don't demonize blue light during the day , and I'll talk about that a little bit further . So let's talk more about the benefits of that blue light exposure during the day Natural sunlight , which is so rich in that blue light . Now this triggers a whole cascade of positive biological effects in our body and for shift workers , especially those on totally irregular schedules , make sure that you get adequate daylight during your weight periods , because this literally helps to anchor your circadian rhythm , and here's why it matters .

Speaker 1 8:01

First of all , it boosts alertness . Hello , brain fog , fatigue , feeling awful . Blue light literally promotes wakefulness because it is signaling to your brain to reduce melatonin and increase cortisol . It keeps you sharp and mentally focused . Number two , it also improves your mood . It increases the production of serotonin , that feel-good hormone in our body , which boosts our mood and helps to stave off that nasty black dog depression , which is especially important for shift workers who are more prone to mental health and mood disturbances due to this circadian misalignment . Light is your solution . It also regulates our metabolism , because light exposure during the day also helps to regulate our hunger . Hormones like ghrelin and leptin . It impacts on our appetite and our metabolism and this can help to control our cravings and will support our weight management .

Speaker 1 9:06

So we've covered the daytime . That's why it is really important and I highly recommend that the first thing that you do when you wake up and people that follow me know I talk about sky before screen when you wake up , get out of bed , open the curtains and , even if you lie in bed and stare out the window for 20 minutes and just set your agenda for the day , that is going to give you good daylight to start the day off with and re-anchor your circadian rhythm to where it should be . But what happens if we're exposed to blue light after dark ? Now , this is really important and I want you to really listen carefully to this , because this is the flip side . Blue light after dark is dangerous full stop . All right , since the invention of light , breast cancer has increased 50% .

Speaker 1 9:56

We have to understand that this blue in the light is actually disrupting our circadian rhythm and it's really important that people understand this . And this is where it all really starts to unravel , particularly for us shift workers . But it's showing more so now , just in the general day walking population that sit there at night in blue rich LED , watching blue rich TVs , looking at blue rich phones with blue rich lighting all through their houses . Once the sun goes down , your body is supposed to transition into that rest mode in a natural environment , in a normal natural environment . When the sun sets and it gets dark , this triggers no blue light , remember . It notifies the pineal gland to start releasing melatonin . And that melatonin secretes through your whole body and notifies the rest of the body hey , it's dark out there , let's start to close down . And it starts to shut down . Then we start to prepare for sleep because the body slowed down .

Speaker 1 11:04

But when you are exposed to artificial blue light whether it's on your phone , your computer , even the lights in your home , those LED lights what happens is it tricks your brain into thinking it is still daytime , and this is what it actually does . Melatonin gets suppressed , because blue light at night delays melatonin production , which makes it a lot harder to fall asleep . And even worse , what it does do as well is it reduces the overall quality of your sleep . This means , even if you do fall asleep , your sleep cycles are disrupted . It prevents deep and restorative sleep and if you wake , it means that there's no further sleep pressure and you won't sleep . Keep that in mind .

Speaker 1 11:50

It's the light diet , we get increased cortisol . Cortisol levels should naturally drop in the evening as melatonin rises . Cortisol during the day , melatonin at night . But exposure to blue light in the evening can actually trigger cortisol production which keeps you wired when you should be actually winding down . We also get metabolic disruption . That late night blue light exposure also messes with your metabolism . It impairs that insulin sensitivity , increases the risk of weight gain and it affects how your body stores fat . This is why shift workers who are regularly exposed to light at night often struggle with weight management . Struggle with weight management . And here's a clincher as well Blue light increases appetite . So if you're sitting there at night or you're working a night shift in a hospital or a call center where there is blue rich light , no wonder you're snacking , because your body thinks it's awake , so it needs to fuel itself . Keep that one in mind .

Speaker 1 12:54

Mood disorders Chronic exposure to blue light after dark is also associated with an increased risk of anxiety and depression . When your circadian rhythm is off balance , it really does significantly impact on our mental health outcomes and really significantly impacts on poor mental health , and this is one of the main reasons why our frontline health and our first responders really suffer from poor mental health . Quite , apart from the exposure to the trauma in the job , we are already vulnerable due to a disrupted circadian rhythm , so keep that in mind what that blue light is doing . So what's the impact of blue light on our overall health ? Well , let's talk about the broader impacts . We know that blue light messes with sleep and mental health , but its effects just don't stop there . Prolonged explosion of blue light at night is linked to an increased risk of chronic health issues like and wait for it heart disease , obesity , type 2 diabetes . There are certain cancers , predominantly breast cancer and prostate cancer , and this is because your circadian rhythm controls so many essential processes and when it's constantly disrupted whether it's by shift work , by artificial light , by irregular schedules or a combination of the whole lot your body operates in a constant state of misalignment , and it's like trying to run a car with the engine completely out of sync and misfiring . Eventually , something will break down , and this is what happens to us .

Speaker 1 14:33

So how can we optimize our light diet ? Rog , tell me , how do we optimize the light diet ? What is there that we can actually do ? First of all , daylight exposure . We have to maximize our blue light exposure during our active hours . Get outside in the natural sunlight whenever you can , even if it's cloudy . As I said before , outdoor light is far more effective than that indoor lighting in your house . I want to be clear that LED lighting in your house , while it has too much blue rich light at greater than 20% blue light every day , at night it's got not an sorry . The opposite way it has insufficient blue light during the day to stimulate our circadian rhythm , but at night it actually has too much blue light . So this is confusing . So what you need to do is you need to get outdoors . And if you can't get outdoors , consider investigating , investing not going well today , investing in something like the Retimer 3 light device or a sad lamp for seasonal affective disorder . But the Retimer 3 device , which I've been promoting quite heavily at the moment , which you'll find is linked off my website in my recommended products I highly recommend because it's portable , it's ergonomic , it's really comfortable , it's something that you can wear and you can just put it on and walk around for about 20 minutes , 20 to 30 minutes , and it will actually anchor your circadian rhythm . These are especially useful during those night shifts or the early morning shifts , which will actually help to reset your circadian clock .

Importance of Blue Light Elimination

Speaker 1 16:21

Understand the importance of anchoring that circadian rhythm at the start of every day . Now we need evening darkness After sunset . We've got to eliminate as much blue light exposure as we possibly can . We need to either use blue light blocking glasses or we need to install zero blue lamps in our house . Now these are freely available zero blue lamps . Don't go to your local shop and get your latest Philips Hue light . They've still got blue light in them . What you need to do is you need to get these lamps from somewhere like . What you need to do is you need to get these lamps from somewhere like Block Blue Light .

Speaker 1 17:06

And once again , if you go to my website , ahealthyshiftcom , and scroll down on my main page in my recommended products because this is such an important product you can see that I've got the Blocking Blue Light glasses . I've also got the Zero Blue Light lamps . I've also got the zero blue light lamps we have found in our own home since I've learned this that since I've started putting the zero blue light lamp bulbs into our lamps in our lounge at night , we feel so tired around 8.30 , 9 o'clock we go to bed into our zero blue light blue lamps in the bedroom and you just go to sleep because the melatonin is elevated and your body is ready and it's reduced . Snacking and eating at night it's no coincidence , it's actually fact as to what that actually does for you . So it's really important that we actually do that Eliminate that blue light .

Speaker 1 17:59

You can dim the lights right down and just use a warm amber tone light in the evening if that helps to signal your brain . But it really is important to get rid of that blue light all up . And of course , we must avoid those screens . And I want to be clear with you as well , just so that you know those blue light filters that are on your phone , on the Apple phone and also on the Android phone . Even though they tell you it's night mode , there's still blue light coming from them . Just so you know .

Speaker 1 18:28

Now for shift workers , if you're working late or overnight shifts , consider mimicking natural light patterns by using bright light during your shift to stay alert and switching to dim or red light when you're preparing for sleep . By creating a consistent light routine , you'll support your body's need for rhythm , and even when your schedule is far from regular . But we're actually moving on from this now as well . That's the recommendations , but we are literally moving into a really exciting area where we have zero blue light screens that can run computers hello , call centers . And we also have zero blue lighting that we can put into even operating theaters and run emergency departments that are not only zero blue but they're so bright you can run an operating theater and your body doesn't even know that it's awake because there's no blue light in it . Hello , hospitals . All right , we've covered that Really , really important .

Speaker 1 19:26

If anyone's got any questions to ask me about that , by all means , you can send me a message , email me through the website or you can actually DM me through my Instagram at a underscore healthy underscore shift . I talk about the blue lights in my seminars . Now I'm actually bringing awareness to corporate environments that there is now zero blue lighting available . That is more than sufficient light to run . And if you listen to my two podcasts with Dr Martin Moore-Ede , which I highly recommend you do , and you get a copy of the book the Light Doctor , you will learn and understand a a copy of the book the Light Doctor , you will learn and understand a lot more about blue light .

Speaker 1 20:08

So in conclusion , and just to wrap this one up , your light diet is literally more important than your food diet , especially for those of us who are working around the clock as shift workers , because if we align our exposure to blue light with our circadian rhythm , you can actually improve not only your sleep , but it will also improve your energy levels , it'll improve your mood , it'll improve your mental health and , just in general , your overall health . It's one of the most powerful and simple ways to thrive and not just survive in your shift working life . So thanks for tuning into A Healthy Shift . If you found this episode helpful , please share it with your fellow shift workers and don't forget to hit follow and turn on those notifications so you never miss an episode . And until next time , remember you have the power to manage your light diet and take control of your health .

Speaker 1 21:00

That wraps it up for today . 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 a healthy shiftcom . I'll catch you on the next one .