Shift Work

When working shift work you may struggle with knowing what and when to eat, as well as when to exercise.

Here are some other common problems you may have experienced when doing shift work:

> Fluctuating appetite

> Inconsistent sleeping patterns 

> Unexplained weight loss/gain

> Inconsistent bowels 

> High blood pressure

Here are some of my go-to tips...

• Eat your main meals at ‘usual’ eating times, e.g., if you are working an evening shift try and have your dinner meal around 6-8 pm. If you eat more than your allocated meals in a 24-hour period due to changing work patterns, that is okay. This will balance out over the space of a fortnight/month. Pro tip - if you let us know what times your shifts usually run, we can include extra snacks to account for this in your plan.

• If you are working late have your breakfast meal before bed. This will mean you won’t go to bed feeling hungry. When you wake up the next day you can start where you left off on your plan. This technique is commonly referred to as ”meal cycling”.

• Keep easy snacks on hand. It can be tricky to find snacks according to your plan or fits your current goals late at night, so it will help to be prepared.

• Try and be more mindful when eating your meals; take your time eating and enjoy your meal. This will lead to you feeling fuller and give you a mental break. If possible, try to eat with co-workers for the company.

• Stay well hydrated during work. If water is one of your “work-ons”, start by equipping yourself with a reusable 500ml bottle and aim to finish drinking 3 of those each day. Water will help you stay alert and concentrate during your shift, it is also essential for achieving your health and fitness-related goals.

• Watch the caffeine! Drinking caffeine will help you stay alert but can stay in your system for up to 8 hours, which will affect your sleep. Try decaf, sugar-free hot chocs or tea. 

• Give one or more of these a go and see how you get on!