Health Impacts of Shift Work

Speaker 1 0:00

Now , we all know how debilitating shift work is , don't we ? And one of the biggest problems that we have is we don't do anything about it . But we need to , because one thing that we're going to be talking about today in the podcast is the health impacts of shift work and why we actually need to take action . And not only that , but I'll give you some simple strategies to start putting things in place . That , but I'll give you some simple strategies to start putting things in place . Shift work can be brutal , but it doesn't have to be Welcome to a healthy shift .

Speaker 1 0:38

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 to do the things they love . Enjoy today's show and welcome back to A Healthy Shift , the podcast which is dedicated to helping shift workers thrive and not just survive . I'm your host , roger Sutherland , and today's episode is an important one because we're going to talk about the health impacts of shift work . I know I know you already know , but there are massive physical and mental impacts on us , and it's why it's essential for us to take action now , before it gets too late , because you can wait and wait , but it isn't going to get any better . We'll dig into the research on things like metabolic disorders , cardiovascular disease and the mental health issues like depression , but I'm not going to leave you just hanging there , because what I will do is I will also discuss some simple and practical strategies that you can use right now to optimize your daily life as a shift worker and start turning things around .

Speaker 1 2:04

So let's start with the reality that we're not often told about , and that is that shift work can significantly impact your health . Duh , we know that . Research tells us very , very clearly that it has a massive , massive impact , but I believe that a lot of that is because of lack of education . The truth is that when you are constantly out of sync with your body's natural rhythm , its natural circadian rhythm , working at night , or when your body expects you to sleep , there are real consequences . It's not just oh good , the money's here and I'll be okay , you won't , and unfortunately , there's a severe lack of education around this , and I mean you're handed a roster and there may be some basic safety guidelines , but who's telling you about the increased risks of cardiovascular disease or depression ? And it's not talked about nearly enough , and it needs to be . There needs to be education when you start your shift working job as to this is what you've got to do and how you go about it , because corporate organizations and frontline health and emergency services are literally not doing enough to educate their shift workers .

Speaker 1 3:16

So the physical health impacts . Let's start with physical health , because it's really important . Physical health is impacted .

Speaker 1 3:23

Metabolic disorders are one of the biggest issues , and the reason why this occurs is when you're eating during your times that your body is biologically unprepared to digest food , like in the middle of the night Damn Jenny's cake . It can lead to problems with insulin sensitivity . Lead to problems with insulin sensitivity and you will end up insulin resistant and blood sugar regulation . Now , over time , this literally puts you at the risk for type 2 diabetes . In fact , shift workers , research shows , are significantly more likely to develop diabetes compared to those who are working just those standard hours . And it doesn't stop there . Working irregular hours disrupts our body's ability to regulate its operational hormones which will affect appetite , weight gain and also create obesity . Then there is our cardiovascular health .

Speaker 1 4:28

Shift workers are at a high risk of developing heart disease as well as hypertension . Why ? Because circadian misalignment , again , and poor quality sleep create chronic stresses on our body . Now your heart , as a shift , a shift worker , is working overtime when it should be literally resting , and this sustained strain can cause long-term damage . You think about it ? I'm not sleeping , I'm working overnight . Your poor ticker is ticking majority of the day . Well , I mean , it ticks every day , but it's working harder than it should be .

Speaker 1 5:04

Now let's have a look at the mental health impacts as well . Don't worry . When I say don't worry , let's just show off all the physical impacts and let's have a look at what the mental impacts are . We can't forget about the mental health toll . It is no secret that in today's day and age , the mental health toll is enormous on our shift working community because they are doing more shifts due to staff shortages . This chronic disruption to your circadian rhythm , coupled with the stress of irregular hours , can lead to depression and also anxiety , and research has shown that shift workers are more prone to mood disorders . And when you add in the isolation of shift work , because you are often on a different schedule from your family , your loved ones , friends . You can't do anything . It creates the perfect storm for poor mental health , and sleep deprivation also plays a big role in this as well , as it's closely linked to cognitive decline , and it can exacerbate feelings of hopelessness .

Speaker 1 6:08

Now here's the kicker . Let's be clear , and I just want you to listen to this very clearly these issues don't get better if you leave them unchecked . In fact , they will actually get worse , and some of them , like severe cardiovascular issues or advanced diabetes , you may never fully recover from . Once you're at that spiral of inaction , it becomes harder to stop , and that's why it is so important for you to take action now . You can't wait for things to go wrong and then try and fix them .

Speaker 1 6:42

It doesn't work like that in the shift working world . With your body , you have to look after it , and this is why I'm so passionate about educating shift workers , because you need to know that these risks are real . They're not only real , but they're also really manageable if you make the right changes today , and this is where I come in With my experience as an actual shift worker for over 40 years , as well as my evidence-based coaching practice . I'm here to help you to understand these risks and to provide you with the tools that you can use to thrive and not just survive . The problem is the lack of education , and most people are unaware of the long-term impacts of shift work until it's too late , and my goal is to literally bridge that gap by offering you , the shift worker , practical solutions , and I'll just give you a few that you can put into place today . I know you won't , but I'm going to tell you anyway , because one of the things that you really do get from me as your coach is accountability , because we can talk about why certain things were done or weren't .

Speaker 1 7:59

So let's get into some simple strategies to optimize your life as a shift worker . It doesn't have to be complicated , but it does need to be intentional . You have to be disciplined enough to take the step Number one . You knew it was coming . Prioritize sleep First and foremost . It's got to be a non-negotiable . Now I always say protect your sleep as if your life depends on it . It does . Your life is literally depending on it . Create a sleep sanctuary , and what I mean by a sleep sanctuary is block out all light . I'm talking dark , where you can't see your hand in front of your face . Dark , minimize noise , get rid of it as much as you can and set in your room at the right temperature . And if you're on night shift , try wearing blue light blocking glasses after your shift on the way home to help signal to your body that it's time to wind down .

Healthy Habits for Shift Workers

Speaker 1 8:58

I've spoken about the access to blue light . Blue light is what stops our melatonin and melatonin is what gets our body to rest ready for sleep . And if a nap fits into your schedule , embrace it . It's your secret weapon and we've spoken about that . Number two is to eat at the right times , focusing on timing your meals , as in . Avoid eating during your body's dim light melatonin onset period , which we've spoken about before , which is typically in the late evening and overnight . And I'll just go into being more specific from approximately 9pm at night until six o'clock in the morning . Stick to regular mealtimes during the day , even if your schedule is chaotic . Eat at the times that a normal day walker would eat breakfast , lunch and dinner time . Try eating before your shift starts and if you have to have something to eat during your shift , go for a light , protein-rich food that won't literally spike your blood sugar .

Speaker 1 10:03

Number three stay active . Actually , going back to that , go into the show notes and you'll actually see that there is a link to my circadian fast book or to the website that you can go to , and you'll see that there are numerous resources there that you can literally just download and learn all about the fast overnight and how to structure it . Now let's go back to number three stay active . This is imperative . You've got to move your body Now . You don't need some form of elaborate workout . You don't need to go and do an F45 every single day , but if you stay physically active , it's crucial for both your physical and here's the kicker your mental health as well . Crucial for both your physical and here's the kicker your mental health as well . Even something as simple as a 15 to 20 minute walk , or even during a break , can make a huge difference in managing your stress , improving your mood and supporting cardiovascular health .

Speaker 1 11:03

One thing that's really important for everyone to understand is the more we learn about cancers in the body , the more we learn that exercise is what combats the cancers . Exercise releases mitokines into our bloodstream that combat the free radicals that are running around in our bloodstream . So exercising is important . We need to be exercising , we need to be moving . It doesn't have to be , as I said , f45s that make it really , really difficult and you don't end up wanting to go . Just simple exercise , simple movement . Find something that you enjoy and just do it consistently .

Speaker 1 11:41

The next thing we need to do and I've spoken about this in a few podcasts ago is to get daylight exposure . You must make an effort to get outside during the day , because exposure to that natural daylight , it's just such a powerful way to reset your circadian rhythm and regulate your mood , and it's particularly important if you're working nights . So if you can aim for at least 30 minutes of daylight exposure when you wake up , if you've got the sun , get out in the sun , you're going to get the infrared , you're going to be getting the ultraviolet , you'll get the yellow , you'll get the green light , you'll get the whole lot . It's going to make such a big difference to your health and it's really , really important . And the other one to support your mental health , you need to build a support network . Don't underestimate the power of community .

Speaker 1 12:28

We , as humans , are designed to interact with each other , and shift work can be incredibly isolating and it's easy to feel like you're the only one struggling , but find a support network . Be careful with who that network is . Don't be with negative Nancy all the time , because she is a pain all right , and she will only drag you down further . Be very , very careful with who you have in your inner circle , whether it's co-workers or friends , or a coach like myself who understands what you're going through and I can help you to stay on track . So there you have it . There's five tips just to help you , but I'm here to educate and help . So to all of you shift workers out there , you don't have to go through this alone and you certainly don't have to accept poor health as a by-product as part of the job . Yep , shift work brings unique challenges , but with the right strategies and the right support , you can live a healthy and fulfilling life .

Speaker 1 13:31

So thank you for tuning into this episode of A Healthy Shift and if you are ready to take control of your health and need guidance on where to start , head to the show notes and reach out for a one-to-one coaching session . I've helped hundreds of shift workers just like you , and I'd love to help you too . 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 .