Combatting Shift Worker Cravings

Speaker 1 0:00

it's an enormous challenge for shift workers and that is the cravings that happen overnight , and I know that in the nursing environments doctors , nurses , in hospitals it is a really , really difficult thing for them to navigate , because patients are bringing in all sorts of temptations let's call them temptations for thanking them for looking after their patients , and all they do is they end up at the nurse's station and then we've got that damn Jenny and her cake . Bringing that cake in is not helping us . What can we do ? Help , I can't stop these cravings . In today's episode , I'm going to talk all about why the cravings occur and I'm also going to give you strategies to combat them .

Speaker 1 0:52

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 . Hello and welcome to A Healthy Shift . This is the podcast that is here to help you , the shift worker thrive and not just survive . My name is Roger Sutherland , I'm your host and today's episode is one that so many of you will relate to . Help , I can't stop these cravings Now .

Speaker 1 1:50

Whether you're finishing a long shift , gearing up for the night , or you are somewhere in between , those intense cravings can hit , and they can hit really hard , and they often feel absolutely impossible for us to actually resist . But don't worry , roger is here to support you with this , and today we're going to discuss why these cravings happen , to give you more awareness . And then , more importantly , let's look at some practical , evidence-based strategies that are actually going to curb them , or should help you to curb them . Number one let's have a look at why do these cravings actually occur , and let's start right there . As shift workers , we're tired , stressed or we just finished a shift where you're barely able to breathe , let alone eat properly . And here's what's happening behind the scenes , biologically , and this is really important for you to understand , because once you understand this , this can give you insight that you can actually go more mindfully . Okay , so this is what's happening . I can combat this more mindfully . Okay , so this is what's happening . I can combat this .

Speaker 1 3:11

Number one is circadian misalignment . Now , as shift workers , our internal body clock or our circadian rhythm can be thrown completely off balance . Now , when your rhythm is out of sync , your body doesn't produce the hunger-relating hormones like ghrelin and leptin efficiently , the hunger-relating hormones like ghrelin and leptin efficiently , and this can lead to intense cravings , especially for high-calorie and high-sugar foods . Now , leptin and ghrelin are our hunger and satiety hormones and these two are absolutely thrown out of whack by a desynchronized circadian rhythm . And once we're aware of that , then we're in a position where we can actually combat it . Now , when ghrelin is elevated , it is literally our body going I'm starving , I'm hungry , I need glucose . Find me glucose . Find it right now . And that is where the craving comes from . The craving is for the sweetness , which is actually the glucose , which comes from the carbohydrates , which are the sugars to give us energy . But one of the biggest problems that we have here is we then eat the highly palatable carbohydrates . It spikes our blood sugar . We get the sugar , no problems with that , but then we crash and then it's a repeat cycle Crave , crave , crave , need more .

Speaker 1 4:32

The next tip , number two , is energy depletion . So , after a long shift or being awake at odd hours , as we are as shift workers , your body's energy reserves are starting to naturally run very low . Naturally , it's going to crave quick energy . Again , where does that quick energy come from ? Oh , hello , sugary snacks and refined carbohydrates . Now , these foods might give you a temporary energy boost , but they're going to cause a sharp spike and a crash in your blood and sugar levels , which are going to leave you craving more . And this is the biggest problem the more you satisfy that craving , the more you're going to crash and crave and want more . So keep that one in mind . And number three is stress and fatigue . Now , chronic stress and lack of sleep hello again . Shift workers can increase your cravings , particularly for foods which are rich in fat and sugar . Now , when cortisol , which is our stress hormone , is high , it pushes you to seek out those comfort foods . And while the cortisol is elevated , we don't process the foods anywhere near as well , and that's something for you to be really mindful of .

Speaker 1 5:54

One of the most important points is the next one , and that is emotional hunger . And how often do we do this ? Let's not forget that emotional component , because in a lot of people , it is the main component , because we often crave foods when we feel bored or stressed or we're seeking comfort . Think back to when you were a child . You would cry and mum would shove the boob in your face . No , not when you were eight or nine . Come on , we're going back to babies now , but this is where it starts . We cry and we get comfort from the breast . Then the next thing that occurs is , as we're toddlers and learning to walk , we fall over and mum puts a band-aid on her knee . And what does she do ? She gives us a lolly , and that lolly is then a comfort for us , it keeps us happy , and it starts like this . This is how we are conditioning ourselves to actually this emotional support from food . Now , these cravings that we're getting are less about your body's physical need for nutrients and they're more about the emotional relief that these foods are actually providing . And I want you to really think long and hard about you and , if you're a parent , think long and hard about doing that for your children as well , because you can actually create really disordered behaviors for those young adults as they get older . Number five is one that you knew it was coming and I was always going to cover it , and that's the blue light exposure In today's day and age .

Managing Shift Worker Cravings

Speaker 1 7:37

We live in a blue , rich , light lit world and it's really become a massive problem . Going back into our stone age days , we would be people who would be getting up with the light and going to bed in the dark because there was no other way of doing it . But now we have devices that we're holding six inches from our face while we're lying in bed , we're sitting there watching television at night , and we're on devices all the time and we're exposing ourselves to this blue pump LED light overnight as well . Now , one of the biggest problems that we have with this and you might think what's that got to do with it it desynchronizes that circadian rhythm and when it does that , research is showing that it increases our hunger signal . So while you're sitting there and you're watching TV at night and you feel like those snackos that's the reason it's blue light exposure , because you are not hungry , but your body thinks it should be awake time and therefore you should be eating and fueling it . We are exposed to blue light now in our workplaces through these blue pump LED lights , and we're also exposed to blue light in our homes as well . So what we need to do is we need to minimize this blue light after dark and you have the right to safe light in your workplace as well , and that can also be something that can be addressed .

Speaker 1 9:05

And we need to start addressing this now , because that blue light exposure at night in the workplace not only is it increasing your hunger , but it's actually causing you more problems as well . Is it increasing your hunger , but it's actually causing you more problems as well physically ? But that's a whole nother episode . So let's have a look at that . We've looked at all five of those points there , which is the circadian misalignment , the energy depletion , our stress and fatigue , our emotional hunger and that blue light exposure . So how can we then curb these cravings ?

Speaker 1 9:40

Because we now understand why the cravings are happening , but let's dive into and look at what we can do to actually curb them , because one of the best strategies is to focus on stabilizing your blood sugar levels , sugar levels and one way to do this is by focusing on low glycemic index or low GI foods , which can provide a slow and a steady release of energy . So let's start with low GI foods for sustained energy , because low GI foods are the key to keeping those cravings at bay . Are the key to keeping those cravings at bay Bear with me here because they release energy slowly over time . Now what this actually means is that you won't experience those blood sugar spikes and the crash , and that crash is then what actually triggers the craving when you're eating low GI foods . That sustained energy release slowly over time prevents those spikes and those crashes that cause the cravings . Now this is particularly important for you shift workers working afternoons and night shifts . While melatonin is elevated in your bloodstream from about 9 pm at night , this is when your energy levels naturally dip and your body starts reaching for quick fixes of glucose . So just be aware that it's your body tricking you that it needs energy . It doesn't , but it's tricking you into thinking that you actually do .

Speaker 1 11:18

Now here are some examples of really really good low GI foods that you can incorporate into your meals or snacks before and or during your shifts . We need things like whole grains , like oats and barley and quinoa . We need legumes such as lentils and chickpeas and kidney beans . Vegetables like sweet potatoes , broccoli and leafy greens , and fruits with a low GI For example , apples , berries and pears . And protein sources always Eggs , lean meats , fish and poultry are all really really important . Fish and poultry are all really , really important , because these foods provide long-lasting and slow-burning fuel , which helps to minimize those peaks and troughs in your energy levels . So this is all about setting yourself up for success by filling up on nutrient-dense options that won't leave you crashing mid-shift .

Speaker 1 12:19

Did you get that ? You might have missed it . Well , you wouldn't believe it , because yesterday , or October 2024 , for those that are listening to this in the future I have just released and put up on the website , at ahealthyshiftcom . If you go to the menu at the top and you look at resources under there is recommended resources you will see that there is actually a whole list of free resources . One of the resources there is living the low GI lifestyle , so that you can thrive on your afternoons and nightshed . In that resource , we actually show you what we actually have as low GI foods , what are the high GI foods that we should actually ignore , and also , I've actually put a whole shopping list in there for you that you can stock your pantry , you can stock your fridge , you can have low GI vegetables , you can have low GI fruits available to you all the time . Really , really important . So there you go , go to the website , ahealthyshiftcom , and up the top , under resources , is the recommended resources and you can go and download it there , and it's absolutely free .

Speaker 1 13:37

Now the next thing meal timing matters . It's important to think about when you're eating , because the timing of your meals can have a big impact on curbing those actual cravings as well . So let's have a look at some key tips around that . The first thing you need to do is to eat before that afternoon or night shift starts , in particular , and then eat before 9pm . If you can aim to have yourself a well-balanced protein , carbohydrates and fats meal before your shift . This will actually provide your body with the energy it needs to get you through that shift and it will reduce the likelihood of you desperate reaching for high sugar snacks when you are totally famished and you just make a poor choice .

Speaker 1 15:22

Be prepared Don't skip meals . One of the worst things that we can do and I know I get it , it's really , really hard , but one of the worst things we can do is to skip meals or to go for long periods without eating , because when we do that , we end up craving and the cravings are a lot worse , and this is when you are most likely to overeat . When you finally do have a chance to eat , it's usually not the healthiest option you'll reach for . Keep those meals regular and it will absolutely keep your cravings in check . Now we also need to batch cook . For success , having meals prepped and ready to go means that you are less likely to grab that quick snack or that fast food option during your shift . When you plan ahead with your meals , you then have control over what you're eating and when you're eating , and you can ensure that those low GI foods are all part of your shift routine . This will stop you from going extended periods , becoming absolutely hangry and then grabbing anything at all . Hangry and then grabbing anything at all .

Speaker 1 16:37

Now the next thing is to stay hydrated Totally underrated for these cravings . Now it might sound like something that's completely simple , but staying hydrated is a powerful tool in curbing your cravings , and often when we think we're hungry , we're actually thirsty , because dehydration can literally trigger the same part of your brain that hunger does , which leads you to snack when your body actually needs water . So make sure that you've always got your water bottle handy on your shifts and aim to consistently drink throughout the day or the night , at all times , and if you feel like you've got a craving , have a big drink of water , because you might find that that will actually help you to curb that craving . You weren't actually craving anything like food , you just needed a good drink of water . Now the next thing is to be mindful and tune into your actual body , because this is a strategy that I always talk about with my clients , and that is mindful eating . Instead of eating on autopilot , grabbing a snack because it's there or because you feel actually bored .

Speaker 1 17:40

Pause and ask yourself if you're truly hungry , whether you're eating out of habit or whether you're eating out of emotion . Is it polite hunger or is it rude hunger ? Polite hunger comes on slowly , and that is generally a hunger . If it's rude hunger and you're craving , it could very well be that you are emotionally eating . So try these steps to help you with that . Just pause before you put anything in your mouth . Take a moment to assess am I actually hungry or am I just craving food for emotional reasons like stress or boredom ? Because this is a common problem .

Speaker 1 18:20

Eat slowly , because by eating more slowly , you give your brain actually time to register that you're full , which can actually stop you from overeating . There's nothing worse than shoveling food into your mouth , realizing your plate's empty and within 10 minutes you're sitting there with a food baby Not a good place to be in . If you eat slowly , your brain will keep up with exactly what you're doing and will stop you from eating . And the next thing savor your food . Instead of mindlessly munching on snacks during your shift , take time to appreciate the taste and the texture of your food . Put it in your mouth , roll it around , feel it , taste it Really , check in with it , because this can help satisfy your cravings with a lot smaller amounts of food .

Speaker 1 19:05

How many times have you been sitting on the couch watching Netflix at night with a bag of chips and all of a sudden you reach in and there's no chips left in the bag ? That's mindless eating . You haven't even tasted the chips , you've just kept on shoving them in your mouth . That's a really good tip as to what we tend to do . We're not mindlessly doing it , because we're watching the TV and it's one handful after another until they're gone and you can't even remember what flavor they were .

Speaker 1 19:33

And the next thing is sleep and stress management , because finally , we've got to remember that one of the best way to combat cravings is by getting enough rest and managing stress , and I know that this can be a lot easier said than done as a shift worker , but sleep is just so essential for regulating your hunger hormones . When you are sleep deprived , your body produces a lot more ghrelin , which is that hunger hormone , and a lot less leptin , which is the hormone that actually signals fullness , which can lead to cravings . By prioritizing good sleep hygiene on your days off and even incorporating short naps if possible during those long shifts , if possible I said Similarly stress management techniques like just deep breathing or yoga or just taking a moment to step outside and get some fresh air , can literally reduce those cortisol levels and can help prevent those stress-induced cravings that we get . Managing your stress can literally end up managing those cravings , and what we do really need to do is to minimize this blue light after dark . Having zero blue globes and blue light blocking glasses can really really help you . Just by changing some of your globes in your house out from rich blue pump LED lights into circadian lighting or circadian style lighting , or lighting that is zero blue , can literally be a massive game changer for helping you to get much better sleep and keeping your circadian rhythm more aligned . And again , go to ahealthyshiftcom , go to my website and on there under resources , I have recommended products and if you go into the recommended products , you will actually see what I endorse as products which are blue blocking glasses , as well as zero blue lights that you can swap , or bulbs that you can swap in your house . Just changing your bedside lamps can make a massive difference to zero blue , and it doesn't have to look yellow . You can actually get them now that almost look white , but there's just zero blue in it . Well worth keeping in mind and well worth the investment to change you All right .

Speaker 1 21:55

So let's just wrap this one up . This has gone a bit longer than I wanted it to . So , to sum it all up , cravings are a natural part of our shift working life , especially for us as shift workers who are dealing with irregular hours , stress and our disrupted circadian rhythms . But by focusing on our low GI foods for sustained energy and slow release energy , staying hydrated and paying attention to when we are eating not just what we are eating and practical , mindful eating , you can literally reduce those cravings and stay on track with your health and wellbeing . Shift work is tough , but with the right strategies in place , you literally can curb those cravings and take control back of your nutrition . And , as always .

Speaker 1 22:47

If you are looking for more personalised help , please feel free to reach out through the show notes . There is a link and let's have a conversation because , remember , I'm here to help you to thrive and not just survive . So thanks for tuning into a healthy shift . Please don't forget to hit follow and , if you found today's episode helpful , leave a review and share it with a fellowship worker . And until next time , stay healthy , stay energy , energized , and I will catch you on the next episode . 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 shift . I'll catch you on the next one .