Atlantic Women in Law Enforcement Les Femmes Policiere des Provinces de L'Atlantique

Fitness & Lifestyles

The food we eat impacts greatly on our overall health and sense of well-being. It affects our energy level, sleep patterns, and digestive system all of which are compounded when you add in shiftwork. All too often, shiftworkers grab something on the run, whenever they feel they can spare a few minutes. The quality of your diet and meal times deserve the same attention and respect that day workers give to their eating habits (Shapiro,et.al,1997). Maintaining a regular eating schedule will help improve your energy level and help to avoid digestive problems.

Helpful Hints Stick to a regular eating schedule even if you are tempted to join others for extra snacks and coffee breaks. Take a walking break instead of a snack break. Before going to bed after working a night shift, have a moderate breakfast so that hunger does not keep you awake. Relax during meals, eat slowly and allow for digestion. Eat your major meal in the middle of your awake time, regardless of the hour. Eat healthy, eat light!

• Digestive problems related to nutrition and shiftwork which may be improved with alternative food choices include:
  • ulcers
  • constipation
  • diarrhea
  • loss of appetite
  • heartburn
• Shiftwork has also been attributed to an increase in several heart disease risk factors:
  • obesity
  • BP
  • cholesterol
  • physical inactivity
  • diabetes (increased risk of developing)

• time constraints (shopping & work hours)
• fatigue
• appeal of eating out - variety, ease of preparation
• challenge of finding low fat food choices
• accessibility of vending machines
• difficulty in digesting food on night shift:

  - gut motility is decreased at night (constipation)
  - enzyme activity decreased at night (absorption problems)

SHIFTWORK EATING SOLUTIONS:
Eat Less, Eat Light at Night . . .

• EATING LESS
  • At night, eat when your stomach is hungry and not your head (boredom, stress)
  • If you need to eat to stay alert, select fruit or juices
  • Eat slowly, stop when you feel full
• EAT LIGHT
  • Fat slows stomach emptying and requires a complex digestive process which may aggravate digestive problems (heartburn,ulcers)
  • Light is associated with lower fat, easy to digest foods

Do you suffer from constipation? An easy way to help prevent constipation is to eat more fibre. Fibre is important in maintaining good digestion, and also reduces the risk of heart problems. Attempt to eat 30 grams of fibre per day: by eating 5-6 servings of high fiber foods. High fibre foods include: Whole Grain Cereals       Potatoes Carrots                           Broccoli Cauliflower                      Peas Beans                              Apples Bananas                         Citrus Fruits Nuts Constipation can also be helped by staying well hydrated. One word of caution, eating more fibre can cause an increase in gas production. As your body adjusts to the increased fiber, gas will decrease.

TRY sandwiches made with:

• whole wheat bread, bannock, pita bread or English muffins (butter lightly if at all)
• Vegetables (lettuce, tomato, peppers, spinach, cucumbers, zucchini)
• Tuna, salmon or local fish mixed with low fat yogurt
• Lean meat (thin slices), humus, grated cheese or low fat cheese slices
• Adding some protein during a night shift helps keep you alert

                                             

If You Are Suffering From Digestive Distress Avoid fried and fatty foods Reduce or eliminate alcohol and caffeine Test spices for comfort, spices which may cause discomfort include pepper (black &/or cayenne), chili, curry, mustard Eat small frequent meals versus large ones Avoid eating before bedtime If you are suffering from constipation, increase your fibre, water and exercise more!

Source: Ottawa-Carlton Small Business Health Project, 04/97, Shifting to Wellness, Keyano College, 1995 Shapiro, C.M., et.al.(1997) Working the Shift. Joli-Joco Publishing, Inc.