Healthy Nutrition for Shift Workers

The most important goal of the nutritional recommendations for shift workers is maintaining their concentration during night work, facilitating their sleep during off-work hours, and controlling the diseases common among them. The most important of these recommendations are: To avoid dehydration and constipation, the consumption of tea and coffee should be limited, and at least one cup of water should be drunk every 2 hours. Given that the digestive system does not have sufficient digestive capacity at night and the secretion of digestive enzymes decreases, it is therefore necessary that dinner be eaten between 7 and 8 p.m. and that a light meal be used as a midnight snack. Given that the consumption of protein foods, by increasing the production of chemical transmitters called catecholamines in the brain (such as norepinephrine), increases alertness and removes drowsiness, it is recommended that the midnight snack of these people contain light amounts of low-fat protein foods such as chicken, fish, eggs, or low-fat cheese, along with a variety of vegetables and fresh fruit. Excessive consumption of tea or coffee should be avoided, because they interrupt the sleep pattern. Otherwise, the time for consuming strong tea or coffee should be set at least 4 hours before sleep. Consuming high-energy foods containing simple carbohydrates (such as sugar, various sweet drinks, and sweets) increases drowsiness and reduces concentration. Likewise, such foods increase the likelihood of these workers developing digestive problems and obesity. To prevent diseases such as high blood pressure, high blood fat, and cardiovascular diseases, exercise and having regular physical activity should be part of the daily routine. After night work, a healthy and balanced breakfast should certainly be eaten. Consuming milk at the breakfast of night-shift workers helps them sleep better.