Literature
on the importance of an healthy eating lifestyle in
general are widely available from sources such as the
occupational health unit, your local health centre
and any good bookstore.
Night shift workers, however, should be
additionally aware of the fact that the digestive
system is relatively inactive at night. This is
because the circadian rhythm for the gastrointestinal
function is at its minimum during the night and at
its peak during the day. In other words, some foods
which are tolerated well during the day, cause
digestive problems if taken during the night.
Gastrointestinal problems, particularly ulcers,
are more common among shiftworkers. The reasons for this include:
- there is less access to nutritious meals at
night and workers rely on snack foods with a
high fat content;
- night shift workers drink more coffee to stay
alert. Heavy coffee consumption increases the
risk of developing ulcers;
- meals are taken at irregular times and are
often rushed or interrupted.
The following is useful advice:
- try to develop a regular eating schedule for the shift you are on;
- try to have your main meal of the day in the middle of your awake
period and a couple of hours before commencing night duty;
- try to join your family for at least one meal a day, even if it is
your 'breakfast' and their supper;
- eat lightly but nutritionally during the night;
- avoid caffeine if possible;
- control your sugar intake.
Work - Life Balance
Shift work can complicate life for families in which both
spouses have careers.
Most couples who work Monday to Friday, 9 to 5, can have up to 16 hours
together each day. But those couples who both work shifts can have 10
hours or less together. It is important then that such couples try to
organise their home lives so that it is less hectic for themselves and
their families. For example:
- Use a large wipe clean calendar in the kitchen on which to post everyone's work, school
and leisure activity schedules for the week, so that everyone is aware of what
everyone else is doing;
- Think of your home life as a business partnership. You wouldn't leave your
partner to run the business by him or her self, so don't expect your spouse to do all
the household chores. Running a good home requires taking on your
fair share of the household work. Set aside time to discuss the sharing of chores with your
spouse - and remember, compromise is the key;
- Make dates with your spouse. Children may see more of their parents who work
shifts, but a couple's relationship can often suffer. It requires time and
effort by both spouses to maintain a relationship. Even
arranging to meet occasionally for lunch with your spouse can work wonders;
- Respect each others limitations and needs. A shift worker shouldn't be expected to go on family
excursions or tackle major home projects on the heels of long or late shifts.
Shift workers also need time to themselves to follow individual
hobbies or interests. Take it in turns to take time out.