What measures can help minimize the impact of shift work on health?
October 11, 2022 | 40,00 EUR | answered by Erika Keck
Dear Doctor,
My name is Albrecht Strauss and I have been working in a company that requires shift work for many years. Lately, however, I have noticed increasing health problems which I attribute to the irregular working hours. I am suffering from sleep disorders, fatigue, digestive issues, and general exhaustion. These symptoms not only affect my performance at work, but also my overall quality of life.
I am concerned about my health and am wondering what measures could help me minimize the effects of shift work on my health. Are there any specific dietary recommendations I should follow? What sleep hygiene measures could help me get better sleep? Are there any specific exercises or relaxation techniques that could help me better cope with the stress of shift work?
It is important to me to stay healthy in the long term and maintain my ability to work. Therefore, I would be very grateful if you could provide me with specific tips and recommendations on how to best protect my health despite working shifts.
Thank you in advance for your help.
Sincerely,
Albrecht Strauss
Dear Mr. Strauss,
Thank you for your message and your trust in my expertise as an occupational health physician. It is understandable that shift work can bring about health challenges, and it is important to take measures to protect your health and maintain your work ability.
Sleep disturbances, fatigue, digestive problems, and general exhaustion are common symptoms among people working in shift work. An irregular work schedule can disrupt the natural sleep-wake cycle and lead to a variety of health issues. Therefore, it is important to take care of your health and take appropriate measures.
In terms of dietary recommendations, a balanced and healthy diet is of great importance. Make sure to have regular meals and pay attention to adequate fluid intake. Avoid heavy and greasy meals before bedtime, as they can strain digestion and lead to sleep disturbances.
Sleep hygiene is another important aspect to improve sleep quality. Try to establish a consistent sleep-wake rhythm, even on your days off. Create a comfortable sleep environment by keeping the bedroom dark, cool, and quiet. Avoid the use of electronic devices before bedtime, as the blue light can disrupt sleep.
In addition to nutrition and sleep hygiene, specific exercises and relaxation techniques can also help to better cope with the stress of shift work. Regular physical activity, such as yoga or Tai Chi, can help reduce stress and improve physical fitness. Relaxation techniques like progressive muscle relaxation or meditation can help you unwind and better manage stress.
It is important to schedule regular breaks to rest and recharge. I also recommend you undergo regular health checks to detect and treat any potential health issues early.
I hope these tips and recommendations will help you protect your health as best as possible despite shift work. Do not hesitate to contact me if you have any further questions or need additional support.
Best regards,
Erika Keck, Occupational Health Physician
