Speaker 1 0:01

Today's episode is an episode that is not only important for you , the female shift worker , but it is also extremely important for HR to be well and truly aware of , or your managers , in a shift work environment . Today , I'm going to be covering maternal shift work . What are the hidden risks for their mothers and babies , and what is there that we can do about it ? Shiftwork can be brutal , but it doesn't have to be . Welcome to A Healthy Shift . My name is Roger Sutherland , certified Nutritionist , Veter 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 well-being so they have more energy to do the things they love . Enjoy today's show .

Speaker 1 1:08

Hello and welcome to another very , very important episode of a Healthy Shift podcast . I'm your host , roger Sutherland , and today I am well and truly putting the spotlight on an incredibly important topic that many of you may not even realize affects your workplace or your personal life . Now , what we're doing is we are discussing maternal shift work today , what happens when expectant mothers take on rotating night or extended shifts , and how this impacts not just their health , but the health of their babies as well . So , if you're a shift worker or someone who employs shift workers , this episode is for you , because today I'm exploring the science behind shift work during pregnancy , I'm unpacking the hidden risks and I'm offering actionable strategies to thrive while protecting the health and well-being . So grab your coffee , put on your headphones and let's get into the show Now . Today I'm basing this episode on two very , very important research papers , and these research papers one of them is as recent as at the time of recording this , on the 5th of January is two days old . Two days , not months or years two days old . So I've jumped on this to record it . The other one , I'm going to be linking into the show notes as well , which is another extremely important research paper . So both papers will be linked in the show notes for your information and reference moving forward .

Speaker 1 2:49

So let's set the stage to start off with pregnancy Now . Pregnancy is an extraordinary time when a woman's body undergoes some incredible changes to support new life . But did you know that these changes , like the increased blood volume , a higher heart rate and changes in blood pressure , are putting significant strain on the female cardiovascular system or the mother's cardiovascular system , with another layer of the challenges of shift work , with its irregular hours and your disrupted circadian rhythm , and the risks begin to really start to multiply . Now research is showing clearly that pregnant shift workers are facing increased risks of conditions like hypertension , gestational diabetes and preeclampsia . Now I want to be clear here . These aren't just medical terms that can just be thrown around . All of them are serious complications that can lead to a preterm birth , a low birth weight or even long-term cardiovascular issues for both the mother and child .

Speaker 1 4:02

And let's make this real . Imagine working a rotating schedule that leaves you constantly exhausted with no time to recover . And now imagine doing that while growing a baby . It is a recipe for chronic stress on your body , and science is very clear in backing this up . So what's actually happening Now ?

Speaker 1 4:26

It all comes down to this internal body clock , our circadian rhythm . There it is again . This 24-hour cycle influences everything from our sleep to our digestion and even our heart health . Now shift work throws this rhythm completely out of whack , and for pregnant women , this can literally have cascading effects . And this is what we already know . Shift work during pregnancy disrupts blood pressure patterns , which increases the likelihood of hypertension . It also impacts glucose metabolism , which raises the risk of gestational diabetes , and it's also linked to poor fetal outcomes , including low birth weight and preterm delivery .

Speaker 1 5:13

Now , this disruption isn't just about the mother . I need you to understand that . It is also extremely about the baby as well . A growing fetus is relying on its mother's stable cardiovascular and metabolic systems , and when those are thrown off balance , the long-term effects can carry into childhood and from the child even into adulthood . Now think about that . Choices that are made in the workplace , your shifts and your hours , can shape not only your health , but also your child's future . Let that sink in . So let's take a look , a closer look , at the ripple effects . The babies that are born to mothers who work night or rotating shifts during pregnancy have a higher chance of being overweight or developing metabolic syndrome as they grow up . And the mums , well , they're at a greater risk of developing long-term conditions like diabetes , hypertension and cardiovascular disease . And here's the kicker these risks are often preventable . By addressing the challenges of shift work during pregnancy , we can literally change these outcomes , and that's where I'm heading next . So let's look at the solutions , because solutions are really important . So let's shift gears , and the pun is intended here for pregnant shift workers . It's all about control and balance , and here are some strategies that can make a big difference .

Speaker 1 6:59

What we need to do is we need to limit consecutive night shifts and , if possible , you've got to avoid those back-to-back night shifts . You must give your body time to recover , especially during early and late pregnancy , when the fatigue can literally peak . Number two is we must and you knew it was coming , but we have to prioritize our sleep and our recovery . We need to get around about seven to eight hours of quality sleep after shifts . We've got to invest in those blackout curtains , white noise machines and face masks . A consistent bedtime routine can also help to reset your body clock .

Speaker 1 7:43

Now , you've heard me here talk plenty of times about getting your light diet right . Pregnant really important to make sure that you're not sitting around at night scrolling on those screens under that artificial light . We really do need to avoid this to keep that circadian rhythm properly functioning , because the impacts , as you've heard , can be catastrophic . We need to stay active and eat well . Now , gentle exercise just walking , or have you considered prenatal yoga can support your cardiovascular health . Combine that with a nutrient-rich diet which focuses on proteins , whole grains and healthy fats . And , if you like , you can go to my website and on there under resources , you'll see that I've got a book there for a low GI diet which will help you with low GI foods . This helps to keep your blood sugar stable , which stops these spikes and drops in glucose in your bloodstream . Go and download it it's a free download , cost you absolutely nothing and start getting your head around the low GI lifestyle . On afternoons and night shifts , get that exercise walking . If you're a lifter , keep lifting Really important to increase that insulin sensitivity for you . And here is the big one you ready .

Speaker 1 9:25

Go into the show notes . Download the two research papers . They're both there in full . You can download both of them in full . Print them off , walk into your manager and sit down and have a conversation . You , as the mother , are now protecting the life of your child , which is something that you are going to be doing from the day this child is born , right the way until you are no longer present on this planet . You are going to be protecting your child . Your child doesn't have a say in this , and you need to go to bat for them with your employer .

Speaker 1 10:04

If you're pregnant , don't be afraid to advocate for changes in your own schedule . Now , employers , this is where you come in with flexible scheduling . You've got to reduce the hours and you've got to limit night shifts or remove night shifts , because this will make a world of difference to the health of the mother as well as the baby as well . We cannot be forcing pregnant women to be doing night shift . It's just such a risk , and the papers enforce that . And once those papers are produced , it's really , really hard for them to turn around and say that they weren't aware , because they are continuing to put your child at risk . So keep that in mind .

Speaker 1 10:51

Now , this is just a summary episode today because I'm waiting to actually get my friend and colleague , sheridan Skye , onto the podcast to discuss these two papers in great detail from someone who has plenty of experience in not only pregnancy but shift work and is a really good research analysis and will help us to break this down properly . But to wrap this one up , shift work during pregnancy presents incredibly unique challenges , but , armed with the right strategies , we can minimise the risk and protect both your health and as well as your baby's future as well , whether you're a shift worker , a manager or a loved one , supporting someone through this . Your role in this conversation really matters , and if today's episode resonated with you , or you know a friend who is actually pregnant or is contemplating pregnancy in their shift working life , please I ask you to just forward this on . It's a podcast that goes for under 15 minutes and it will educate them on what the impact of them working rotating shift work and extended shifts could literally have on their unborn child . You could also put it in an email and send the link to your workplace HR team so that they are aware of the risks of forcing employers to actually work rotating shift work while pregnant . Let's spread this word and let's start making some real change for pregnant shift workers in all 24-7 workplaces .

Speaker 1 12:38

So thank you for tuning into a Healthy Shift podcast . Please don't forget . Hit that follow button and please , you guys have been really slack . I put a lot of work into this podcast . Can you do me a favor On Apple ? Can you scroll to the bottom and write me a review ? I'd really appreciate it . It helps others to find the show . Until next time , stay healthy , stay safe and , as always , make your shift work for 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 .