Night Shifts Linked To Poorer Health, With Age

People who have experienced night shifts are well aware of the unsettling feeling it can bring. Now, recent research conducted in the United States suggests that long-term shift work may have a detrimental impact on healthy aging. This includes an increased risk of chronic diseases, impaired cognitive and physical function, and compromised mental health.

The study focused on a significant group of 46,318 women with a history of long-term rotating night shift work. After a 24-year follow-up, the researchers observed a decline in overall health among these individuals.

The researchers defined healthy aging as surviving until at least 70 years of age with no major chronic diseases and no impairment in cognitive, physical, or mental health. They found that those who had worked rotating night shifts for ten years or more had a 20 percent decreased chance of experiencing healthy aging.

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Previous studies have also linked shift work to premature death and specific health conditions such as cardiovascular disease, diabetes, cancer, and mental illnesses. While the exact reasons for these health risks remain unclear, the disruption of circadian rhythms is believed to impact metabolic function, potentially contributing to insulin resistance and sleep disorders. Additionally, stress, disrupted social patterns, and overweight/obesity could be contributing factors.

Study Limitations

The study, published in JAMA Network Open, has some limitations as it was an observational study and cannot establish cause and effect. The participants were predominantly white women, highlighting the need for further research involving other genders and ethnicities.

5 ways to help make shift work healthier:

1. Practice good sleep hygiene, even during daylight hours. Use blackout blinds or curtains to create a dark sleeping environment, avoid screen use before bedtime, keep the room cool and quiet, refrain from vigorous exercise before sleeping, and limit caffeine and alcohol intake. Aim to sleep in one continuous block after a shift rather than taking multiple naps.

2. Limit exposure to daylight before sleeping. Wear sunglasses if driving home from a morning shift, and spend some time outside in the sun after waking up.

3. Silence your phone to avoid disturbances while sleeping, and get household members on board to respect your sleep schedule.

4. Plan your meals wisely. Have a substantial main meal before starting your shift and opt for a lighter meal before sleeping. Aim to include one breakfast-style meal, one light meal (like a sandwich or vegetable soup), and one main meal (such as fish or chicken with sweet potato and salad) in a 24-hour period. Snacks like fruits, yogurt, or nuts can help sustain your energy.

5. Incorporate exercise into your routine, even if your schedule is irregular. Doing a small home workout after waking up can boost your energy and mood. Numerous online workout options are available for convenience.

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Disclaimer : Healthy Goodies is a digital publisher and does not offer personal health or medical advice. You should consult your healthcare provider before starting any nutrition, diet, exercise, fitness, medical, or wellness program.

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