Speaker 1: 1:42

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.

Speaker 1: 2:14

Enjoy today's show and welcome back to another episode of A Healthy Shift, the podcast, which is dedicated to empowering you, the shift worker, to not just manage but master your health as a shift worker. I'm your host, roger Sutherland, and having walked a mile in your shift working shoes in fact, I probably have walked a few more miles than your shift working shoes, in fact, I probably have walked a few more miles than your shift working shoes I know that, while the daily grind is tough, the bigger picture, which is our long-term health, can sometimes feel incredibly daunting. In today's episode, we're going to tackle a really important but an often overlooked subject, and that is the long-term health risks, prevention and proactive strategies. Now it's easy to just focus on getting through the next shift I get it. But understanding the potential long-term impacts of shift work on our health is more than crucial for building a truly sustainable and a healthy life as a shift worker. In today's episode, we're going to explore some of the key risks and, more importantly, I'm going to equip you with practical strategies to actually mitigate them. So let's get into it and let's talk about protecting the future you as a shift worker.

Speaker 1: 3:41

So let's start by acknowledging the elephant in the room. All right, let's be upfront to start off with, because research has consistently shown that long-term shift work, particularly night shifts and those rotating shifts, is associated with an increased risk of several chronic health conditions. Now, I say this not to scare you, but I need to inform you so that you can be proactive. Why does this actually happen? Well, it largely comes back to our timely friend, and when I say time, I mean our circadian rhythm, which we have discussed in the past many, many times. When our natural sleep and wake cycle is constantly disrupted, it impacts a wide array of our bodily functions. It disrupts them. Think about it Our bodies are designed to be active during the day and rest at night. We are a diurnal creature by our very nature, so when we flip, that it actually ends up putting stress on systems that aren't accustomed to operating at the opposite hours that it should be.

Speaker 1: 4:51

Some of the key long-term health risks that are associated with our shift working schedules include number one cardiovascular disease. Now this includes conditions as serious as heart attack, stroke and high blood pressure. Disruptions to sleep, increases, stress and poor dietary habits, which are common in shift work, can all be major contributors. The second one is type 2 diabetes. Don't ignore it. This is a very real reality because shift work can affect metabolism and our insulin sensitivity, making it much harder for your body to regulate blood sugar levels. Certain cancers is number three Most notably and I mean most notably breast cancer in women, but also prostate and colorectal cancer have also been linked, likely due to chronic circadian disruption, which affects our normal hormone regulation and immune function. In fact, the World Health Organization, who has classified shift work that involves circadian disruption as a probable carcinogen. That is serious, all right, so we need to really be vigilant.

Speaker 1: 6:16

Gastrointestinal issues is the next one. We get things like acid reflux, ulcers how many of you are suffering from gut issues? Irritable bowel syndrome. These are much more prevalent in shift workers due to the altered mealtimes and the stress that we are under. Obesity and metabolic syndrome, irregular eating patterns, fatigue leading to poor food choices, and reduced physical activity will contribute to weight gain and the cluster of conditions which are known as metabolic syndrome. So a series of the ones that I've mentioned before altogether are known as metabolic syndrome. And how many of you find you've got that cold you can't shake it? You've got that cough you can't shake it? Welcome to a shift-working weakened immune system, because chronic sleep deprivation can compromise your immune response, which makes you a lot more susceptible to bacterial infections and viruses. It sounds like a lot, doesn't it? But here's the crucial part While these risks are, in fact, elevated, they're not inevitable. Many of these risks can be significantly reduced through proactive strategies.

Speaker 1: 7:36

Now I want to put this on the table and be quite clear with you. Now I want to put this on the table and be quite clear with you. All of the research in the past has been done without shift workers being educated by people like myself putting this information out there on how to optimize your life around shift work this podcast, social medias website, the blogs. There is more and more research now being done on shift workers and I honestly believe that people like myself are a conduit from the researchers to the public to support them and help them in ways to mitigate the impacts of shift work, and that is what I'm here and about. So if you listen to and you read and you take on board and you actually put into place the strategies that I provide you with from a place of lived experience, as well as understanding the research, you will do a lot better and avoid these issues in your shift working life. If this is a problem for you with accountability, or you don't think you can do it, this is why I run one-to-one coaching. This is why I have the Shift Workers Collective. This is why I also run seminars shift work, specific health and wellbeing seminars in workplaces to change the scope of where all this is going in future, because I want to see everything actually change Now.

Speaker 1: 9:14

What can we do to protect your long-term health? So let's look at some practical, proactive strategies, and you know what I'm going to say. To start off with Number one, we have to focus on sleep and our sleep strategies. Right, it is really, really important. It's foundational for health. Now. This is the bedrock for mitigating long-term risk. It's been covered numerous times. It's been talked about numerous times, but it bears repeating because it literally is that important.

Speaker 1: 9:50

Now we need to aim for and I want to be very careful when I say this because I'm changing my thinking on this and more on this to come but we need to aim for around about that seven to nine hours. Now be cautious, because even if it's broken into a main sleep and a strategic nap, that's okay. Just try to get enough total sleep between that seven to nine hours in a 24-hour period. Remember, it's not about the time you are asleep, it's about the timing of your sleep. That is so important. The other thing is consistency is king, and that is on the back of the last one where possible. Remember, we are controlling what we can control, so try to maintain as consistent a wake-up schedule as your shifts allow, especially on those goddamn days off. You can't catch up on sleep, so do not lie around sleeping or trying to catch up on sleep. All you're doing is causing bigger problems. So avoid that massive sleep debt catch-ups that throw your rhythm even further off, because it will.

Speaker 1: 11:00

The other thing that we need to do is we need to optimize that sleep environment. Revisit those blackout curtains. Normal curtains are not enough. You are a shift worker. Invest in proper commercial grade blackout curtains, something that completely blocks out light, earplugs and a cool room temperature Really important. Somewhere between 18 and 20 degrees Celsius is around about where you need to be.

Speaker 1: 11:29

Make your sleep sanctuary truly effective, which is your first line of defense, and you need to have a wind down ritual. Use your pre-sleep routine to signal to your body that it is time to rest. This works, trust me. The more you have the same sleep routine, the more and easier you will go to sleep when the time comes. This does, in fact, help to improve your sleep efficiency. A well-rested body is much better equipped to handle the stresses of shift work and to maintain crucial metabolic and hormonal balance because of the processes that take place while we are actually sleeping. Here's a hint for you Stand at your doorway and look into your bedroom. Does that look like a nice, calm, dark, quiet place to have a sleep? If not, fix that problem. That should be your first step, right? What's our second strategy? It is nutritional vigilance Fueling your body properly.

Speaker 1: 12:40

What and when you eat has a profound impact on your metabolic health, on your energy levels and even on inflammation in the body. We, as shift workers, need to understand this because it is so important. We need to have strategic meal timing. We need to try to align your main meals with your body's natural waking hours, even if it means adjusting slightly around your shifts. And we've got to avoid large, heavy meals immediately before you try to sleep, as this puts extra strain on your digestive system. My rule of thumb for this is to try and eat at the normal times that a normal day-walk, to try and eat at the normal times that a normal day walking colleague would eat at breakfast, lunch and dinner, and those snacks before and after. That's all it needs to be. If you stick to that, you will have no problems in any way whatsoever. Your body will function, your circadian clock will stay on time and you won't be in that situation where you're gaining weight and putting your system under strain.

Speaker 1: 13:38

We need nutrient-dense foods. We need to focus on whole and unprocessed foods, lean proteins, plenty of fruits and vegetables and whole grains, nuts, seeds, legumes, because these provide sustained energy and essential nutrients to support all of your body's systems and keeps you feeling fuller longer and stabilizes your blood sugar. Speaking of sugar, we need to limit those processed foods, sugar and also those unhealthy fats, because these contribute to inflammation, weight gain and metabolic dysfunction. These are all factors in cardiovascular disease and type 2 diabetes. The convenience of fast food or sugary snacks on shift is really tempting and we crave them, but we have to be better at this. We have to try and pre-plan to have more nutritious options with us.

Speaker 1: 14:35

And the next thing do not underestimate the value of hydration, because water is often overlooked for critical bodily functions. Carry a water bottle and don't just chug it because you realize you haven't drunk for a long time. Try and sip it regularly throughout your shift and your waking hours, because dehydration can really exacerbate fatigue and it can impact on your concentration as well. Really important. Poor concentration and high fatigue are literally symptoms of dehydration. So start there. And also, it can be a confusion of a hunger signal as well. Because it comes from such a close area, the brain can confuse dehydration with hunger. Start with sipping water and see where that leads. You first Think of food as medicine, because every bite is an opportunity for you to nourish your body and protect your long-term health. All right. Next up is movement and mindfulness, so that we can keep our body and mind really resilient. We're shift workers. Remember this is important.

Speaker 1: 15:52

Physical activity and stress management are the most powerful tools that we can have against chronic disease. Stress and I've spoken about my own situation before is a silent killer. Regular physical activity. We need to aim for at least at least 30 minutes of moderate to intense exercise most days of the week. Now this could be brisk walking, cycling, swimming, just body weight exercises, because exercise helps with weight management, it improves our cardiovascular health, it actually boosts our mood and can even aid our sleep. Just find a time that works for you before your shift, after your shift or on your days off. Consistency beats intensity. Just get it done.

Speaker 1: 16:39

Strength training is incredibly important. It's not a fat loss strategy, but it is incredibly important for us. Incorporate strength training a couple of times a week. This helps to build and maintain muscle mass and improves our metabolism and our bone density. Do you really want chrome rails on either side of the toilet to get up and down? No, you don't. Do you want to have to hang on to the car door to get out of the car? No, you don't. Strength training it's important for your long-term health, stress management, shift work can be inherently stressful, not only by what we are exposed to, but also just by this chronic circadian misalignment.

Speaker 1: 17:20

Chronic stress elevates cortisol in our body, which can contribute to weight gain. It can contribute to high blood pressure and also inflammation. We need to implement stress reducing techniques, like we need to learn deep breathing exercises, control breathing. We need to practice mindfulness. We need meditation apps or spending time just out, walking and in nature. That green light from the trees and shrubs and grass makes a world of difference to our mental health. Believe it or not, that green light has so much healing property in it. Even just five to 10 minutes a day can make an enormous difference.

Speaker 1: 18:04

And the last one on this topic is social connection. It's so important. As shift workers, we do become incredibly isolated purely by our poor rostering and because of where we're at with fatigue. Don't underestimate the power of your social life. We miss it, but make the effort. Fight against social isolation by making an effort to contact and connect with your friends and your family, even if that requires forward planning, because strong social ties are linked to much better overall health outcomes, and that's a fact. Now. These aren't just about feeling good in the moment. These are you actually investing in your health decades down the line Really really important Now.

Speaker 1: 18:57

Finally and most importantly you might think I've said that before, but most importantly is to be proactive and have proactive healthcare and advocacy. You've got to be your own health CEO. You need to take an active role in managing your health with your healthcare providers. You must get regular checkups. Don't skip these biannual or annual physicals. Be upfront with your GP about your shift work schedule, what you're doing, how you're going about it, how you're feeling and how it is impacting on you mentally. This is vital. Start to build a history with your own physician, because then they can see the actual signs of change. Discuss your concerns. Talk to your doctor about the specific risks of shift work. Ask for relevant screenings Colorectal, breast, prostate, blood pressure checks, cholesterol tests, blood sugar tests, cancer screenings. Everything that's appropriate for your age and gender can be accelerated as a shift worker. Discuss this with your doctor. It is very, very important and monitor your health.

Speaker 1: 20:13

Pay attention to persistent symptoms. Don't shelve them chronic fatigue, unexplained weight changes, digestive issues, mood changes. Don't just write things off as shift work. Research shows that we are shocking at doing that. We just go oh, it's just shift work. It could be a warning sign. Get on top of it and you've got to advocate for yourself.

Speaker 1: 20:39

If you feel your health is suffering due to your schedule, then you need to discuss these options with your employer. I say this, but I know what happens. Look into the workplace wellness programs. Research shows that workplaces that support their shift workers' health benefit from reduced absenteeism and higher productivity. Who would have thought that Really interesting? Remember, you are the CEO of your own health, so be informed, be proactive and do not hesitate to seek professional advice.

Speaker 1: 21:15

Okay, let's summarize all that and put them into vital proactive strategies for long-term health. As a shift worker, prioritize quality sleep it's your most powerful tool. Practice nutritional vigilance. Fuel your body with nutrient-dense foods at smart times. Embrace movement and mindfulness, because exercise regularly and managing your stress makes a world of difference, and be proactive in your health care. Regular checkups and open communication with your doctor must become a non-negotiable Open up. Talk about it all Now. Shift work presents unique health challenges, but it doesn't have to dictate your long-term health destiny. By understanding these risks and consistently applying these proactive strategies, you can significantly mitigate them and build a foundation for a healthier and more vibrant future.

Speaker 1: 22:13

Thanks for tuning into A Healthy Shift. I'm Roger Sutherland, and remember your health is your greatest asset. Invest in it wisely, stay healthy, and I'll talk to 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 ahealthyshiftcom. I'll catch you on the next one.