Circadian Rhythms - energy management

Shift work and your health Not only can shift work make it hard to stick to a healthy diet or regular sleep patterns, but it can also play havoc with your health. Working when you would normally be asleep can disturb your body’s natural sleep wake cycle, otherwise known as the circadian rhythm. Exposure to light at night can also alter the balance of hormones in your body, suppressing melatonin and triggering an increase in reproductive hormones. Research has emerged that shows there may be a connection between shift work and an increased risk of a number of illnesses affecting men.
The research A study that was reported in the American Journal of Epidemiology examined the health effects of shift work on more than 3000 men aged 35 – 70 years. The research uncovered a possible association between night work and a range of illnesses affecting men. This included a higher risk of illness in sites such as the lungs, prostate, colon, bladder and pancreas compared to a control group of men who never worked at night. The researchers discovered a significantly increased risk of illness in the prostate and colon of men, irrespective of the duration or timing of night work. They also speculated the link between illness and night work may come from a range of factors, such as disturbed sleep, lifestyle (diet, physical activity, or weight), changes in vitamin D exposure, and hormonal imbalances.
Better health for shift workers The following strategies may help to counteract the harmful effects of shift work on your health, while also working to improve your wellbeing.

• Nourish your body – Eat a diet low in processed foods, and rich in vegetables, fruits, seafood, legumes and whole grains. This will maximise your intake of antioxidants, phytonutrients, vitamins and minerals. You may also benefit from a multi vitamin to help ensure your basic nutritional needs are met.
• Improve your sleeping environment – Sleep can be difficult for shift workers, so it’s important to have a room that provides a supportive environment. Firstly, make sure your room is very dark. Invest in thick window coverings to prevent sunlight interfering with your body's internal clock when you sleep during the day. Silence is also important, so take the phone off the hook or invest in some quality earplugs.
• Get active – Physical activity may increase your alertness on the job, and can also help to improve your sleep habits. Other benefits that are important for shift workers include improved heart health, weight control and stress management. Consider your family commitments, sleeping patterns and shift times, and decide if exercise will best fit into your day before, during your break, or after work
• Get outdoors – Spending some time outdoors in the day will expose your retina to sunlight, and your skin to vitamin D. This may help to improve your sleep cycle, and your health. Suggestions to make the most of your time outdoors could include gardening, brisk walking, yoga and Tai Chi.
• Visit your doctor – Develop a good relationship with your doctor, and inform them you are a shift worker. They can monitor your health over time, and keep you informed of the best lifestyle strategies to counteract the harmful effects of shift work.Circadian Rhythms