Shift Work Health Effects

Shift work (???? ??? ???) is an employment practice designed to make use of or provide service across, all 24 hours of the clock each day of the week, often abbreviated as 24/7. The practice typically sees the day divided into shifts, set periods of time during which different groups of workers perform their duties. The term “shift work” includes both long-term night shifts and work schedules in which employees change or rotate shifts. Shift work can contribute to strain in marital, family, and personal relationships. A marriage where one partner works an irregular shift is six times more likely to end in divorce than a marriage where both partners workdays. Despite having numerous disadvantages of shift work, Siddha Spirituality of Swami Hardas Life System considers it inevitable but renders suitable guidance by which such workers can follow some important tips, maintain and even gain health.

Shift work Definition (???? ??? ???????)

Shift work is work that takes place on a schedule outside the traditional 9 am – 5 pm daily. It can involve evening or night shifts, early morning shifts, and rotating shifts. Many industries rely heavily on shift work, and millions of people work in jobs that require shift schedules.

Shift work Risk factors (???? ??? ?? ????? ????)

It increases the risk for the development of many disorders. Shift work sleep disorder is a circadian rhythm sleep disorder characterized by insomnia, excessive sleepiness, or both. Shift work is considered essential for the diagnosis.

Men (?????)

The risk of diabetes mellitus type 2 is increased in shift workers, especially men. People working in rotating shifts are more vulnerable than others.

Women (?????)

Women whose work involves night shifts have a 48% increased risk of developing breast cancer. This may be due to alterations in circadian rhythm: melatonin, a known tumor suppressor, is generally produced at night and late shifts may disrupt its production. The WHO’s International Agency for Research on Cancer listed “shiftwork that involves circadian disruption” as a probable carcinogen. Shift work may also increase the risk of other types of cancer.

Working rotating shift work regularly during a two-year interval has been associated with a 9% increased the risk of early menopause compared to women who work no rotating shift work. The increased risk among rotating night shift workers was 25% among women predisposed to earlier menopause. Early menopause can lead to a whole host of other problems later in life. A recent study found that women who worked rotating night shifts for more than six years, eleven percent experienced a shortened lifespan. Women who worked rotating night shifts for more than 15 years also experienced a 25 percent higher risk of death due to lung cancer.

Shift work also increases the risk of developing cluster headaches, heart attacks, fatigue, stress, sexual dysfunction, depression, dementia, obesity, metabolic disorders, gastrointestinal disorders, musculoskeletal disorders, and reproductive disorders. It also can worsen chronic diseases, including sleep disorders, digestive diseases, heart disease, hypertension, epilepsy, mental disorders, substance abuse, asthma, and any health conditions that are treated with medications affected by the circadian cycle. Artificial lighting may additionally contribute to disturbed homeostasis. Shift work may also increase a person’s risk of smoking.

Shift work Schedule (???? ??? ?? ???????)

To help employees be successful at working shifts, it’s key to arrange schedules in such a way as to allow for sufficient sleep. Know the pros and cons of the three most common types of shift work schedules to help you decide what will work best for your situation.

DuPont Shift Schedule (????????? ???? ??? ???????)

One of the most popular shift work schedules, the DuPont plan features 12-hour rotating shifts, using four teams, to ensure coverage around the clock. During a four-week cycle, an employee’s schedule looks like this:

• Four consecutive night shifts
• Three days off
• Three consecutive day shifts
• One day off
• Three consecutive night shifts
• Three days off
• Four consecutive day shifts
• Seven consecutive days off

Pros: Employees enjoy having a one-week vacation built into every month of work.

Cons: A 24-hour break in the middle of the month might not be enough time for employees to adequately rest before reporting back to work. Employees might also have trouble re-adjusting to their work schedule after a week off. Finally, employees will work 72 hours in one week, once a month.

Pitman Shift Schedule (?????? ???? ??? ???????)

Also known as “every other weekend off,” in this common plan four teams work two 12-hour shifts per day and operate on two-week cycles. Each team is given either the night shift or the day shift. For teams on the night shift, the schedule looks like this:

• Two-night shifts
• Two days off
• Three-night shifts
• Two days off
• Two-night shifts
• Three days off

Pros: Employees will have every other weekend off and make plans with family and friends who have more traditional work schedules. Also, employees never work for more than three consecutive days.

Cons: Twelve-hour shifts can be grueling—especially for night shift employees.

2-2 3-2 2-3 Rotating Shift Schedule (2-2 3-2 2-3 ?????? ???? ???????)

A variation on the Pitman shift schedule, this plan uses four teams and two 12-hour shifts over a four-week cycle. Teams stick with either day or night shifts for two weeks, then rotate to the opposite shift for two weeks.

• Two-day shifts
• Two days off
• Three-day shifts
• Two days off
• Two-day shifts
• Three days off
• Two-night shifts
• Two days off
• Three-night shifts
• Two days off
• Two-night shifts
• Three days off

Pros: Employees never work more than three days in a row and enjoy a three-day weekend every other weekend.

Cons: An employee might work up to 62 hours in one week, and the switch from day to night shifts can be challenging and exacerbate sleep issues.

Whatever shift schedule you go with, you can expect some bumps while workers adjust to their new routine. Check-in with them regularly to see how they are feeling, and work together to make necessary changes to help them get the sleep they need.

Shift work Health effects (???? ??? ?? ????????? ?? ??????)

When individual chronotype is opposite of shift timing (day person working night shift), there is a greater risk of circadian rhythms disruption. Nighttime workers sleep an average of 1-4 hours less than daytime workers.

Muscle health is also compromised by Shift work: Altered sleep and altered eating times. Changes to appetite-regulating hormones, more snacking and full center of the brain not working properly, changes in total energy expenditure.

Increased snacking, increased binge drinking and reduced protein intake. All these factors can contribute to negative protein balance, increases in insulin resistance and increases in fat. Which can lead to weight gain and more long term health challenges?

One study suggests that, for those working a night shift (such as 23:00 to 07:00), it may be advantageous to sleep in the evening (14:00 to 22:00) rather than the morning (08:00 to 16:00). The study’s evening sleep subjects had 37% fewer episodes of attentional impairment than the morning sleepers.

How to manage Shift work (???? ??? ?? ??????? ???? ???)

When you’re working a shift schedule, your eating and exercise habits can suffer.  People who work shifts sometimes skip meals, eat irregularly, eat unhealthy food, and may find it hard to keep up a regular exercise schedule. Shift workers are at higher risk for weight gain and heart disease as well. A healthy diet and exercise help improve your sleep and your overall health. Following easy tips can help you stay healthy even with an irregular or shift work schedule:

Have a healthy diet (?????? ???? ???)

People who are sleepy are more likely to reach for unhealthy foods. Stock your kitchen with easy-to-eat raw vegetables (baby carrots, apple slices) and hummus, fruits (bananas, oranges), or a container of raw almonds and raisins (versus a muffin or cookies), so that when you’re tired but hungry, you make healthy food choices. If you like carbs, consider whole grains and “slow-burning” foods like brown rice, wild rice, and rolled oats that keep you full and productive for longer stretches.

Homemade food (?? ?? ??? ????)

Prepare meals before your shift, so they’re ready to eat when you get home. Experiment with crockpot meals (which can cook foods over a long period of time) or try freezing portion sizes of your favorite healthy meals for easy access when you don’t have time to cook.

Avoid restaurants food (???????? ?? ???? ?? ????)

Bring your own food to work. You’re more likely to eat healthily if you pack your own meals rather than eating foods from restaurants, take out counters or vending machines.

Light meals (????? ????)

Eat small, frequent meals as opposed to large heavy ones. Heavy meals often have more calories than most people need in one sitting. Eating a large portion can also make you feel sluggish or tired while on the job.

Eat with a regular day (?????? ??? ?? ??? ???? ????)

Try to eat in line with a regular day. It’s hard to stick to a regular diet if you eat very late at night or throughout a shift.

Avoid eating on the go (????-????? ???? ?? ????)

Sit down to eat. Pause for meals. Eat at a relaxed pace. Eating on the go or in front of a computer encourages mindless snacking.

Limit caffeine (????? ?? ????? ????)

Moderate your caffeine consumption. Limit caffeine intake four to five hours before the end of your shift (caffeine stays in your body for many hours) to help your body wind down for home and relaxation.

Consume fluids (??? ???????? ?? ???? ????)

Drink plenty of fluids. Your body often signals hunger and thirst in the same way. Bring a water bottle to work and fill it often. Not only will you save money on bottled drinks, but you’ll treat your body as well. Infuse your water with fruit or a citrus slice for an added flavor boost without the calories.

Moderate exercise (????? ???????)

Exercise moderately. Try to take walks, walk up and downstairs, or stretch before or after your shift or during your breaks. People who exercise not only burn more calories during the day but they sleep better as well.

Have enough sleep (???????? ???? ???)

Get the sleep you need. People who sleep the recommended seven to nine hours each day are healthier, fitter, and less likely to suffer from obesity or other health issues than those who don’t sleep well. Remember that you can space out sleep with naps if a single period of rest isn’t possible with your schedule.

Yoga for Shift work (???? ??? ?? ???)

Eat healthy, nutritious and easily digestible food. Avoid soft drinks and all other types of junk food. Avoid too much tea/ coffee as it may make it difficult to sleep after your work is over. Drink plenty of water to stay hydrated during the night to avoid headaches and fatigue.

After midnight, the automatic regulation of metabolic processes has an effect of slowing down the heart rate and blood circulation. In a person on night-shift, as he/she sits upright, the blood accumulates around the pelvis, lower abdomen, and legs. This causes the blood vessels around the colon to dilate, thereby constricting the passage and resulting in constipation. The prolonged effect of this condition can result in piles.

The yoga solution for this problem is a position called ‘Sarvangasana’. This is an inverted position in which the legs are slowly raised up while lying down. In the final position, only the head and neck rests on the floor while the entire torso and legs lie vertical to the ground in the inverted position. This position helps the accumulated blood in the lower abdomen and legs to move towards the lungs. This helps in the oxygenation of impure blood and the normalization of the colon.

Five minutes of Sarvangasana should be sufficient to counteract the problem of blood stagnation in the lower part of the body.

Shift work: When to exercise (???? ???: ?? ??????? ???)

Working nontraditional hours may wreak havoc on your sleep, diet and exercise routine. If you work the night shift, it is important to find the workout time that fits into your schedule. For some, that may mean exercising right before work while for others it may mean working out before going to bed. It is also possible to work out during your shift. Try out all three to determine the time of day that is best for you.

Reference:

• https://en.wikipedia.org/wiki/Shift_work
• https://www.sleepfoundation.org/shift-work-disorder/shift-work-you/tips-healthy-eating-and-exercising-when-working-shifts
• https://www.sleepfoundation.org/articles/how-find-best-shift-work-schedules-your-employees-well-beings
• https://www.healthandyoga.com/html/news/yoga_irrshift.aspx
• https://www.livestrong.com/article/530503-the-best-time-to-workout-if-you-work-a-night-shift/