Watching one’s weight on the late shift

Working the night shift might be good for the paycheck but it can be tough on the body.

Maintaining a healthy diet can be challenging when the natural circadian rhythms—the daily activity cycles that tell the body to be awake during daylight hours and asleep when it’s dark— change dramatically because of a work schedule.

“Some night shift workers eat at work in order to maintain their stamina, then go home and eat with their families. People can lose sight of portion control,” said Netty Levine, registered dietitian and certified diabetes educator of Cedars-Sinai Medical Center.

Levine added that sleep deprivation is also a common problem. “People working the night shift may consume large amounts of caffeine-laden beverages to stay awake, then, if they are parents, they may be forced to stay awake during the day in order to drive their children to and from school and other activities.”

Recent studies have shown that people who do not get sufficient sleep are more prone to being overweight.

Studies have shown that gastrointestinal problems, particularly ulcers, are more prevalent among shift workers than others because the digestive system is relatively inactive at night. Some foods can cause digestive problems at night yet be well tolerated if eaten during the day. Other culprits are snack foods with a high fat content— readily available from vending machines during the wee hours— caffeine and meals eaten in a rush or at irregular times.

To prevent heartburn or indigestion, Levine recommends avoiding cabbage, cucumbers, onions, highfat or fried meals, and spicy foods.

Emily Mitchell and Rhonda Weidelman, both registered dieticians at Cedars-Sinai’s Nutrition Counseling Center, advise night shift workers to exercise either before or midway through the shift to help maintain alertness and overall cardiovascular health.

Weidelman advises bringing healthy foods from home to help consume fewer calories and fat.

Here are some nutrition tips for night shift workers from the Nutrition Counseling Center:

Eat small, regular meals with a balance of whole grain carbohydrates, protein and heart-healthy fats before 1 a.m. Choose carbohydrates that are low in fat and high in fiber like whole grain bread, fruit and low-fat dairy. Eat a turkey sandwich on whole

grain bread with a green salad or fruit. Try mustard or hummus on the bread instead of mayonnaise, and substitute spinach for lettuce.

Bring leftovers from last night’s dinner.

A frozen, low fat, low sodium dinner such as Lean Cuisine or Healthy Choice can be supplemented with fruit, veggie or low-fat yogurt.

For snacks, bring fruit, vegetables, low-fat yogurt, cottage cheese, whole wheat crackers, pretzels or popcorn.

Avoid caffeine at least five hours before bedtime.

When the shift is over, have a very light meal or snack before going to bed. By avoiding going to bed too full or too hungry, sleep quality will improve.

This story is provided by Cedars-Sinai Medical Center, Los Angeles.