June 22, 2025 • 22 mins
Text me what you thought of the show 😊
In this episode of A Healthy Shift, I break down the long-term health risks of shift work — and more importantly, how to reduce your risk and protect your body over time.
As a certified nutritionist and former law enforcement officer, I’ve lived the shift work life and seen the toll it can take. But I also know the power of proactive strategies when it comes to sleep, nutrition, movement, and recovery.
Here’s what I cover in this episode:
- How shift work disrupts your circadian rhythm — and why that matters
- What the World Health Organization says about shift work and cancer risk
- The increased risk of chronic conditions like heart disease, diabetes, obesity, GI issues, and immune dysfunction
- Why these risks are serious — but not inevitable with the right tools
- How to get 7–9 hours of quality sleep even with an unpredictable roster
- Smart nutrition habits for shift workers (meal timing, hydration, food quality)
- Movement and strength routines that fit your scheduleÂ
- Stress and social health — the underrated pillars of shift worker wellness
- How to be the CEO of your own health with regular checkups and symptom tracking
If this episode helped you, make sure to subscribe, leave a review, and share it with a fellow shift worker who needs it.
Want to go deeper or work with me directly? Visit ahealthyshift.com to learn more.
----------------------------
ANNOUNCING
"The Shift Workers Collective"
https://join.ahealthyshift.com/the-shift-workers-collective
Click the link to learn all about it
-----------------------------
YOU CAN FIND ME AT
COACHING
_____________________
Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death.
_______________________
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:06):
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 24-7shift worker for almost four
decades.
Through this podcast, I aim toeducate shift workers, using
evidence-based methods, to notonly survive the rigours of
(00:29):
shift work, but thrive.
My goal is to empower shiftworkers to improve their health
and wellbeing so they have moreenergy to do the things they
love.
Enjoy today's show and welcomeback to another episode of A
Healthy Shift, the podcast,which is dedicated to empowering
(00:51):
you, the shift worker, to notjust 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 shiftworking shoes, in fact, I
probably have walked a few moremiles than your shift working
shoes I know that, while thedaily grind is tough, the bigger
(01:13):
picture, which is our long-termhealth, can sometimes feel
incredibly daunting.
In today's episode, we're goingto tackle a really important
but an often overlooked subject,and that is the long-term
health risks, prevention andproactive strategies.
Now it's easy to just focus ongetting through the next shift I
(01:36):
get it.
But understanding the potentiallong-term impacts of shift work
on our health is more thancrucial for building a truly
sustainable and a healthy lifeas a shift worker.
In today's episode, we're goingto explore some of the key
risks and, more importantly, I'mgoing to equip you with
(01:56):
practical strategies to actuallymitigate them.
So let's get into it and let'stalk about protecting the future
you as a shift worker.
So let's start by acknowledgingthe elephant in the room.
All right, let's be upfront tostart off with, because research
has consistently shown thatlong-term shift work,
particularly night shifts andthose rotating shifts, is
(02:19):
associated with an increasedrisk of several chronic health
conditions.
Now, I say this not to scareyou, but I need to inform you so
that you can be proactive.
Why does this actually happen?
Well, it largely comes back toour timely friend, and when I
say time, I mean our circadianrhythm, which we have discussed
(02:43):
in the past many, many times.
When our natural sleep and wakecycle is constantly disrupted,
it impacts a wide array of ourbodily functions.
It disrupts them.
Think about it Our bodies aredesigned to be active during the
day and rest at night.
We are a diurnal creature byour very nature, so when we flip
(03:06):
, that it actually ends upputting stress on systems that
aren't accustomed to operatingat the opposite hours that it
should be.
Some of the key long-term healthrisks that are associated with
our shift working schedulesinclude number one
cardiovascular disease.
Now this includes conditions asserious as heart attack, stroke
(03:30):
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 2diabetes.
Don't ignore it.
This is a very real realitybecause shift work can affect
(03:50):
metabolism and our insulinsensitivity, making it much
harder for your body to regulateblood sugar levels.
Certain cancers is number threeMost notably and I mean most
notably breast cancer in women,but also prostate and colorectal
(04:11):
cancer have also been linked,likely due to chronic circadian
disruption, which affects ournormal hormone regulation and
immune function.
In fact, the World HealthOrganization, who has classified
shift work that involvescircadian disruption as a
(04:32):
probable carcinogen.
That is serious, all right, sowe need to really be vigilant.
Gastrointestinal issues is thenext one.
We get things like acid reflux,ulcers how many of you are
suffering from gut issues?
Irritable bowel syndrome.
These are much more prevalentin shift workers due to the
(04:54):
altered mealtimes and the stressthat we are under.
Obesity and metabolic syndrome,irregular eating patterns,
fatigue leading to poor foodchoices, and reduced physical
activity will contribute toweight gain and the cluster of
conditions which are known asmetabolic syndrome.
(05:15):
So a series of the ones thatI've mentioned before altogether
are known as metabolic syndrome.
And how many of you find you'vegot that cold you can't shake
it?
You've got that cough you can'tshake it?
Welcome to a shift-workingweakened immune system, because
chronic sleep deprivation cancompromise your immune response,
(05:38):
which makes you a lot moresusceptible to bacterial
infections and viruses.
It sounds like a lot, doesn'tit?
But here's the crucial partWhile these risks are, in fact,
elevated, they're not inevitable.
Many of these risks can besignificantly reduced through
(06:00):
proactive strategies.
Now I want to put this on thetable and be quite clear with
you.
Now I want to put this on thetable and be quite clear with
you.
All of the research in the pasthas been done without shift
workers being educated by peoplelike myself putting this
information out there on how tooptimize your life around shift
work this podcast, social mediaswebsite, the blogs.
(06:23):
There is more and more researchnow being done on shift workers
and I honestly believe thatpeople like myself are a conduit
from the researchers to thepublic to support them and help
them in ways to mitigate theimpacts of shift work, and that
is what I'm here and about.
(06:43):
So if you listen to and youread and you take on board and
you actually put into place thestrategies that I provide you
with from a place of livedexperience, as well as
understanding the research, youwill do a lot better and avoid
these issues in your shiftworking life.
(07:04):
If this is a problem for youwith accountability, or you
don't think you can do it, thisis why I run one-to-one coaching
.
This is why I have the ShiftWorkers Collective.
This is why I also run seminarsshift work, specific health and
wellbeing seminars inworkplaces to change the scope
(07:28):
of where all this is going infuture, because I want to see
everything actually change Now.
What can we do to protect yourlong-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
(07:54):
our sleep strategies.
Right, it is really, reallyimportant.
It's foundational for health.
Now.
This is the bedrock formitigating long-term risk.
It's been covered numeroustimes.
It's been talked about numeroustimes, but it bears repeating
because it literally is thatimportant.
(08:14):
Now we need to aim for and Iwant to be very careful when I
say this because I'm changing mythinking on this and more on
this to come but we need to aimfor around about that seven to
nine hours.
Now be cautious, because evenif it's broken into a main sleep
and a strategic nap, that'sokay.
Just try to get enough totalsleep between that seven to nine
(08:37):
hours in a 24-hour period.
Remember, it's not about thetime you are asleep, it's about
the timing of your sleep.
That is so important.
The other thing is consistencyis king, and that is on the back
of the last one where possible.
Remember, we are controllingwhat we can control, so try to
(08:58):
maintain as consistent a wake-upschedule as your shifts allow,
especially on those goddamn daysoff.
You can't catch up on sleep, sodo not lie around sleeping or
trying to catch up on sleep.
All you're doing is causingbigger problems.
So avoid that massive sleepdebt catch-ups that throw your
(09:21):
rhythm even further off, becauseit will.
The other thing that we need todo 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 commercialgrade blackout curtains,
something that completely blocksout light, earplugs and a cool
(09:45):
room temperature Reallyimportant.
Somewhere between 18 and 20degrees Celsius is around about
where you need to be.
Make your sleep sanctuary trulyeffective, which is your first
line of defense, and you need tohave a wind down ritual.
Use your pre-sleep routine tosignal to your body that it is
(10:07):
time to rest.
This works, trust me.
The more you have the samesleep routine, the more and
easier you will go to sleep whenthe time comes.
This does, in fact, help toimprove your sleep efficiency.
A well-rested body is muchbetter equipped to handle the
stresses of shift work and tomaintain crucial metabolic and
(10:31):
hormonal balance because of theprocesses that take place while
we are actually sleeping.
Here's a hint for you Stand atyour 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?
(10:56):
What's our second strategy?
It is nutritional vigilanceFueling your body properly.
What and when you eat has aprofound impact on your
metabolic health, on your energylevels and even on inflammation
in the body.
We, as shift workers, need tounderstand this because it is so
important.
We need to have strategic mealtiming.
(11:17):
We need to try to align yourmain meals with your body's
natural waking hours, even if itmeans adjusting slightly around
your shifts.
And we've got to avoid large,heavy meals immediately before
you try to sleep, as this putsextra strain on your digestive
system.
My rule of thumb for this is totry and eat at the normal times
(11:39):
that a normal day-walk, to tryand eat at the normal times that
a normal day walking colleaguewould eat at breakfast, lunch
and dinner, and those snacksbefore and after.
That's all it needs to be.
If you stick to that, you willhave no problems in any way
whatsoever.
Your body will function, yourcircadian clock will stay on
time and you won't be in thatsituation where you're gaining
weight and putting your systemunder strain.
(12:02):
We need nutrient-dense foods.
We need to focus on whole andunprocessed foods, lean proteins
, plenty of fruits andvegetables and whole grains,
nuts, seeds, legumes, becausethese provide sustained energy
and essential nutrients tosupport all of your body's
systems and keeps you feelingfuller longer and stabilizes
(12:25):
your blood sugar.
Speaking of sugar, we need tolimit those processed foods,
sugar and also those unhealthyfats, because these contribute
to inflammation, weight gain andmetabolic dysfunction.
These are all factors incardiovascular disease and type
2 diabetes.
The convenience of fast food orsugary snacks on shift is
(12:48):
really tempting and we cravethem, but we have to be better
at this.
We have to try and pre-plan tohave more nutritious options
with us.
And the next thing do notunderestimate the value of
hydration, because water isoften overlooked for critical
(13:10):
bodily functions.
Carry a water bottle and don'tjust chug it because you realize
you haven't drunk for a longtime.
Try and sip it regularlythroughout your shift and your
waking hours, becausedehydration can really
exacerbate fatigue and it canimpact on your concentration as
well.
Really important.
(13:31):
Poor concentration and highfatigue are literally symptoms
of dehydration.
So start there.
And also, it can be a confusionof a hunger signal as well.
Because it comes from such aclose area, the brain can
confuse dehydration with hunger.
Start with sipping water andsee where that leads.
(13:54):
You first Think of food asmedicine, because every bite is
an opportunity for you tonourish your body and protect
your long-term health.
All right.
Next up is movement andmindfulness, so that we can keep
our body and mind reallyresilient.
We're shift workers.
Remember this is important.
(14:16):
Physical activity and stressmanagement are the most powerful
tools that we can have againstchronic disease.
Stress and I've spoken about myown situation before is a
silent killer.
Regular physical activity.
We need to aim for at least atleast 30 minutes of moderate to
intense exercise most days ofthe week.
(14:39):
Now this could be brisk walking, cycling, swimming, just body
weight exercises, becauseexercise helps with weight
management, it improves ourcardiovascular health, it
actually boosts our mood and caneven aid our sleep.
Just find a time that works foryou before your shift, after
your shift or on your days off.
(14:59):
Consistency beats intensity.
Just get it done.
Strength training is incrediblyimportant.
It's not a fat loss strategy,but it is incredibly important
for us.
Incorporate strength training acouple of times a week.
This helps to build andmaintain muscle mass and
improves our metabolism and ourbone density.
(15:20):
Do you really want chrome railson either side of the toilet to
get up and down?
No, you don't.
Do you want to have to hang onto the car door to get out of
the car?
No, you don't.
Strength training it'simportant for your long-term
health, stress management, shiftwork can be inherently
stressful, not only by what weare exposed to, but also just by
(15:42):
this chronic circadianmisalignment.
Chronic stress elevates cortisolin our body, which can
contribute to weight gain.
It can contribute to high bloodpressure and also inflammation.
We need to implement stressreducing techniques, like we
need to learn deep breathingexercises, control breathing.
(16:02):
We need to practice mindfulness.
We need meditation apps orspending time just out, walking
and in nature.
That green light from the treesand shrubs and grass makes a
world of difference to ourmental health.
Believe it or not, that greenlight has so much healing
property in it.
(16:22):
Even just five to 10 minutes aday can make an enormous
difference.
And the last one on this topicis social connection.
It's so important.
As shift workers, we do becomeincredibly isolated purely by
our poor rostering and becauseof where we're at with fatigue.
Don't underestimate the powerof your social life.
(16:47):
We miss it, but make the effort.
Fight against social isolationby making an effort to contact
and connect with your friendsand your family, even if that
requires forward planning,because strong social ties are
linked to much better overallhealth outcomes, and that's a
(17:08):
fact.
Now.
These aren't just about feelinggood in the moment.
These are you actuallyinvesting in your health decades
down the line Really reallyimportant Now.
Finally and most importantly youmight think I've said that
before, but most importantly isto be proactive and have
(17:30):
proactive healthcare andadvocacy.
You've got to be your ownhealth CEO.
You need to take an active rolein managing your health with
your healthcare providers.
You must get regular checkups.
Don't skip these biannual orannual physicals.
(17:52):
Be upfront with your GP aboutyour shift work schedule, what
you're doing, how you're goingabout it, how you're feeling and
how it is impacting on youmentally.
This is vital.
Start to build a history withyour own physician, because then
they can see the actual signsof change.
Discuss your concerns.
Talk to your doctor about thespecific risks of shift work.
(18:14):
Ask for relevant screeningsColorectal, breast, prostate,
blood pressure checks,cholesterol tests, blood sugar
tests, cancer screenings.
Everything that's appropriatefor your age and gender can be
accelerated as a shift worker.
Discuss this with your doctor.
It is very, very important andmonitor your health.
(18:38):
Pay attention to persistentsymptoms.
Don't shelve them chronicfatigue, unexplained weight
changes, digestive issues, moodchanges.
Don't just write things off asshift work.
Research shows that we areshocking at doing that.
We just go oh, it's just shiftwork.
It could be a warning sign.
(18:58):
Get on top of it and you've gotto advocate for yourself.
If you feel your health issuffering due to your schedule,
then you need to discuss theseoptions with your employer.
I say this, but I know whathappens.
Look into the workplacewellness programs.
Research shows that workplacesthat support their shift
(19:19):
workers' health benefit fromreduced absenteeism and higher
productivity.
Who would have thought thatReally interesting?
Remember, you are the CEO ofyour own health, so be informed,
be proactive and do nothesitate to seek professional
advice.
(19:40):
Okay, let's summarize all thatand put them into vital
proactive strategies forlong-term health.
As a shift worker, prioritizequality sleep it's your most
powerful tool.
Practice nutritional vigilance.
Fuel your body withnutrient-dense foods at smart
times.
Embrace movement andmindfulness, because exercise
(20:00):
regularly and managing yourstress makes a world of
difference, and be proactive inyour health care.
Regular checkups and opencommunication with your doctor
must become a non-negotiableOpen up.
Talk about it all Now.
Shift work presents uniquehealth challenges, but it
doesn't have to dictate yourlong-term health destiny.
(20:23):
By understanding these risksand consistently applying these
proactive strategies, you cansignificantly mitigate them and
build a foundation for ahealthier and more vibrant
future.
Thanks for tuning into A HealthyShift.
I'm Roger Sutherland, andremember your health is your
(20:43):
greatest asset.
Invest in it wisely, stayhealthy, and I'll talk to you on
the next episode.
(21:04):
Thank you for listening.
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
It would also be ever sohelpful if you could leave a
rating and review on the appyou're currently listening on.
If you want to know more aboutme or work with me, you can go
to ahealthyshiftcom.
I'll catch you on the next one.
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 24-7shift worker for almost four
decades.
Through this podcast, I aim toeducate shift workers, using
evidence-based methods, to notonly survive the rigours of
(00:29):
shift work, but thrive.
My goal is to empower shiftworkers to improve their health
and wellbeing so they have moreenergy to do the things they
love.
Enjoy today's show and welcomeback to another episode of A
Healthy Shift, the podcast,which is dedicated to empowering
(00:51):
you, the shift worker, to notjust 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 shiftworking shoes, in fact, I
probably have walked a few moremiles than your shift working
shoes I know that, while thedaily grind is tough, the bigger
(01:13):
picture, which is our long-termhealth, can sometimes feel
incredibly daunting.
In today's episode, we're goingto tackle a really important
but an often overlooked subject,and that is the long-term
health risks, prevention andproactive strategies.
Now it's easy to just focus ongetting through the next shift I
(01:36):
get it.
But understanding the potentiallong-term impacts of shift work
on our health is more thancrucial for building a truly
sustainable and a healthy lifeas a shift worker.
In today's episode, we're goingto explore some of the key
risks and, more importantly, I'mgoing to equip you with
(01:56):
practical strategies to actuallymitigate them.
So let's get into it and let'stalk about protecting the future
you as a shift worker.
So let's start by acknowledgingthe elephant in the room.
All right, let's be upfront tostart off with, because research
has consistently shown thatlong-term shift work,
particularly night shifts andthose rotating shifts, is
(02:19):
associated with an increasedrisk of several chronic health
conditions.
Now, I say this not to scareyou, but I need to inform you so
that you can be proactive.
Why does this actually happen?
Well, it largely comes back toour timely friend, and when I
say time, I mean our circadianrhythm, which we have discussed
(02:43):
in the past many, many times.
When our natural sleep and wakecycle is constantly disrupted,
it impacts a wide array of ourbodily functions.
It disrupts them.
Think about it Our bodies aredesigned to be active during the
day and rest at night.
We are a diurnal creature byour very nature, so when we flip
(03:06):
, that it actually ends upputting stress on systems that
aren't accustomed to operatingat the opposite hours that it
should be.
Some of the key long-term healthrisks that are associated with
our shift working schedulesinclude number one
cardiovascular disease.
Now this includes conditions asserious as heart attack, stroke
(03:30):
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 2diabetes.
Don't ignore it.
This is a very real realitybecause shift work can affect
(03:50):
metabolism and our insulinsensitivity, making it much
harder for your body to regulateblood sugar levels.
Certain cancers is number threeMost notably and I mean most
notably breast cancer in women,but also prostate and colorectal
(04:11):
cancer have also been linked,likely due to chronic circadian
disruption, which affects ournormal hormone regulation and
immune function.
In fact, the World HealthOrganization, who has classified
shift work that involvescircadian disruption as a
(04:32):
probable carcinogen.
That is serious, all right, sowe need to really be vigilant.
Gastrointestinal issues is thenext one.
We get things like acid reflux,ulcers how many of you are
suffering from gut issues?
Irritable bowel syndrome.
These are much more prevalentin shift workers due to the
(04:54):
altered mealtimes and the stressthat we are under.
Obesity and metabolic syndrome,irregular eating patterns,
fatigue leading to poor foodchoices, and reduced physical
activity will contribute toweight gain and the cluster of
conditions which are known asmetabolic syndrome.
(05:15):
So a series of the ones thatI've mentioned before altogether
are known as metabolic syndrome.
And how many of you find you'vegot that cold you can't shake
it?
You've got that cough you can'tshake it?
Welcome to a shift-workingweakened immune system, because
chronic sleep deprivation cancompromise your immune response,
(05:38):
which makes you a lot moresusceptible to bacterial
infections and viruses.
It sounds like a lot, doesn'tit?
But here's the crucial partWhile these risks are, in fact,
elevated, they're not inevitable.
Many of these risks can besignificantly reduced through
(06:00):
proactive strategies.
Now I want to put this on thetable and be quite clear with
you.
Now I want to put this on thetable and be quite clear with
you.
All of the research in the pasthas been done without shift
workers being educated by peoplelike myself putting this
information out there on how tooptimize your life around shift
work this podcast, social mediaswebsite, the blogs.
(06:23):
There is more and more researchnow being done on shift workers
and I honestly believe thatpeople like myself are a conduit
from the researchers to thepublic to support them and help
them in ways to mitigate theimpacts of shift work, and that
is what I'm here and about.
(06:43):
So if you listen to and youread and you take on board and
you actually put into place thestrategies that I provide you
with from a place of livedexperience, as well as
understanding the research, youwill do a lot better and avoid
these issues in your shiftworking life.
(07:04):
If this is a problem for youwith accountability, or you
don't think you can do it, thisis why I run one-to-one coaching
.
This is why I have the ShiftWorkers Collective.
This is why I also run seminarsshift work, specific health and
wellbeing seminars inworkplaces to change the scope
(07:28):
of where all this is going infuture, because I want to see
everything actually change Now.
What can we do to protect yourlong-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
(07:54):
our sleep strategies.
Right, it is really, reallyimportant.
It's foundational for health.
Now.
This is the bedrock formitigating long-term risk.
It's been covered numeroustimes.
It's been talked about numeroustimes, but it bears repeating
because it literally is thatimportant.
(08:14):
Now we need to aim for and Iwant to be very careful when I
say this because I'm changing mythinking on this and more on
this to come but we need to aimfor around about that seven to
nine hours.
Now be cautious, because evenif it's broken into a main sleep
and a strategic nap, that'sokay.
Just try to get enough totalsleep between that seven to nine
(08:37):
hours in a 24-hour period.
Remember, it's not about thetime you are asleep, it's about
the timing of your sleep.
That is so important.
The other thing is consistencyis king, and that is on the back
of the last one where possible.
Remember, we are controllingwhat we can control, so try to
(08:58):
maintain as consistent a wake-upschedule as your shifts allow,
especially on those goddamn daysoff.
You can't catch up on sleep, sodo not lie around sleeping or
trying to catch up on sleep.
All you're doing is causingbigger problems.
So avoid that massive sleepdebt catch-ups that throw your
(09:21):
rhythm even further off, becauseit will.
The other thing that we need todo 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 commercialgrade blackout curtains,
something that completely blocksout light, earplugs and a cool
(09:45):
room temperature Reallyimportant.
Somewhere between 18 and 20degrees Celsius is around about
where you need to be.
Make your sleep sanctuary trulyeffective, which is your first
line of defense, and you need tohave a wind down ritual.
Use your pre-sleep routine tosignal to your body that it is
(10:07):
time to rest.
This works, trust me.
The more you have the samesleep routine, the more and
easier you will go to sleep whenthe time comes.
This does, in fact, help toimprove your sleep efficiency.
A well-rested body is muchbetter equipped to handle the
stresses of shift work and tomaintain crucial metabolic and
(10:31):
hormonal balance because of theprocesses that take place while
we are actually sleeping.
Here's a hint for you Stand atyour 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?
(10:56):
What's our second strategy?
It is nutritional vigilanceFueling your body properly.
What and when you eat has aprofound impact on your
metabolic health, on your energylevels and even on inflammation
in the body.
We, as shift workers, need tounderstand this because it is so
important.
We need to have strategic mealtiming.
(11:17):
We need to try to align yourmain meals with your body's
natural waking hours, even if itmeans adjusting slightly around
your shifts.
And we've got to avoid large,heavy meals immediately before
you try to sleep, as this putsextra strain on your digestive
system.
My rule of thumb for this is totry and eat at the normal times
(11:39):
that a normal day-walk, to tryand eat at the normal times that
a normal day walking colleaguewould eat at breakfast, lunch
and dinner, and those snacksbefore and after.
That's all it needs to be.
If you stick to that, you willhave no problems in any way
whatsoever.
Your body will function, yourcircadian clock will stay on
time and you won't be in thatsituation where you're gaining
weight and putting your systemunder strain.
(12:02):
We need nutrient-dense foods.
We need to focus on whole andunprocessed foods, lean proteins
, plenty of fruits andvegetables and whole grains,
nuts, seeds, legumes, becausethese provide sustained energy
and essential nutrients tosupport all of your body's
systems and keeps you feelingfuller longer and stabilizes
(12:25):
your blood sugar.
Speaking of sugar, we need tolimit those processed foods,
sugar and also those unhealthyfats, because these contribute
to inflammation, weight gain andmetabolic dysfunction.
These are all factors incardiovascular disease and type
2 diabetes.
The convenience of fast food orsugary snacks on shift is
(12:48):
really tempting and we cravethem, but we have to be better
at this.
We have to try and pre-plan tohave more nutritious options
with us.
And the next thing do notunderestimate the value of
hydration, because water isoften overlooked for critical
(13:10):
bodily functions.
Carry a water bottle and don'tjust chug it because you realize
you haven't drunk for a longtime.
Try and sip it regularlythroughout your shift and your
waking hours, becausedehydration can really
exacerbate fatigue and it canimpact on your concentration as
well.
Really important.
(13:31):
Poor concentration and highfatigue are literally symptoms
of dehydration.
So start there.
And also, it can be a confusionof a hunger signal as well.
Because it comes from such aclose area, the brain can
confuse dehydration with hunger.
Start with sipping water andsee where that leads.
(13:54):
You first Think of food asmedicine, because every bite is
an opportunity for you tonourish your body and protect
your long-term health.
All right.
Next up is movement andmindfulness, so that we can keep
our body and mind reallyresilient.
We're shift workers.
Remember this is important.
(14:16):
Physical activity and stressmanagement are the most powerful
tools that we can have againstchronic disease.
Stress and I've spoken about myown situation before is a
silent killer.
Regular physical activity.
We need to aim for at least atleast 30 minutes of moderate to
intense exercise most days ofthe week.
(14:39):
Now this could be brisk walking, cycling, swimming, just body
weight exercises, becauseexercise helps with weight
management, it improves ourcardiovascular health, it
actually boosts our mood and caneven aid our sleep.
Just find a time that works foryou before your shift, after
your shift or on your days off.
(14:59):
Consistency beats intensity.
Just get it done.
Strength training is incrediblyimportant.
It's not a fat loss strategy,but it is incredibly important
for us.
Incorporate strength training acouple of times a week.
This helps to build andmaintain muscle mass and
improves our metabolism and ourbone density.
(15:20):
Do you really want chrome railson either side of the toilet to
get up and down?
No, you don't.
Do you want to have to hang onto the car door to get out of
the car?
No, you don't.
Strength training it'simportant for your long-term
health, stress management, shiftwork can be inherently
stressful, not only by what weare exposed to, but also just by
(15:42):
this chronic circadianmisalignment.
Chronic stress elevates cortisolin our body, which can
contribute to weight gain.
It can contribute to high bloodpressure and also inflammation.
We need to implement stressreducing techniques, like we
need to learn deep breathingexercises, control breathing.
(16:02):
We need to practice mindfulness.
We need meditation apps orspending time just out, walking
and in nature.
That green light from the treesand shrubs and grass makes a
world of difference to ourmental health.
Believe it or not, that greenlight has so much healing
property in it.
(16:22):
Even just five to 10 minutes aday can make an enormous
difference.
And the last one on this topicis social connection.
It's so important.
As shift workers, we do becomeincredibly isolated purely by
our poor rostering and becauseof where we're at with fatigue.
Don't underestimate the powerof your social life.
(16:47):
We miss it, but make the effort.
Fight against social isolationby making an effort to contact
and connect with your friendsand your family, even if that
requires forward planning,because strong social ties are
linked to much better overallhealth outcomes, and that's a
(17:08):
fact.
Now.
These aren't just about feelinggood in the moment.
These are you actuallyinvesting in your health decades
down the line Really reallyimportant Now.
Finally and most importantly youmight think I've said that
before, but most importantly isto be proactive and have
(17:30):
proactive healthcare andadvocacy.
You've got to be your ownhealth CEO.
You need to take an active rolein managing your health with
your healthcare providers.
You must get regular checkups.
Don't skip these biannual orannual physicals.
(17:52):
Be upfront with your GP aboutyour shift work schedule, what
you're doing, how you're goingabout it, how you're feeling and
how it is impacting on youmentally.
This is vital.
Start to build a history withyour own physician, because then
they can see the actual signsof change.
Discuss your concerns.
Talk to your doctor about thespecific risks of shift work.
(18:14):
Ask for relevant screeningsColorectal, breast, prostate,
blood pressure checks,cholesterol tests, blood sugar
tests, cancer screenings.
Everything that's appropriatefor your age and gender can be
accelerated as a shift worker.
Discuss this with your doctor.
It is very, very important andmonitor your health.
(18:38):
Pay attention to persistentsymptoms.
Don't shelve them chronicfatigue, unexplained weight
changes, digestive issues, moodchanges.
Don't just write things off asshift work.
Research shows that we areshocking at doing that.
We just go oh, it's just shiftwork.
It could be a warning sign.
(18:58):
Get on top of it and you've gotto advocate for yourself.
If you feel your health issuffering due to your schedule,
then you need to discuss theseoptions with your employer.
I say this, but I know whathappens.
Look into the workplacewellness programs.
Research shows that workplacesthat support their shift
(19:19):
workers' health benefit fromreduced absenteeism and higher
productivity.
Who would have thought thatReally interesting?
Remember, you are the CEO ofyour own health, so be informed,
be proactive and do nothesitate to seek professional
advice.
(19:40):
Okay, let's summarize all thatand put them into vital
proactive strategies forlong-term health.
As a shift worker, prioritizequality sleep it's your most
powerful tool.
Practice nutritional vigilance.
Fuel your body withnutrient-dense foods at smart
times.
Embrace movement andmindfulness, because exercise
(20:00):
regularly and managing yourstress makes a world of
difference, and be proactive inyour health care.
Regular checkups and opencommunication with your doctor
must become a non-negotiableOpen up.
Talk about it all Now.
Shift work presents uniquehealth challenges, but it
doesn't have to dictate yourlong-term health destiny.
(20:23):
By understanding these risksand consistently applying these
proactive strategies, you cansignificantly mitigate them and
build a foundation for ahealthier and more vibrant
future.
Thanks for tuning into A HealthyShift.
I'm Roger Sutherland, andremember your health is your
(20:43):
greatest asset.
Invest in it wisely, stayhealthy, and I'll talk to you on
the next episode.
(21:04):
Thank you for listening.
If you enjoyed this episode, besure to subscribe so you get
notified whenever a new episodeis released.
It would also be ever sohelpful if you could leave a
rating and review on the appyou're currently listening on.
If you want to know more aboutme or work with me, you can go
to ahealthyshiftcom.
I'll catch you on the next one.
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