Shift work- how to protect your health.
What qualifies as shift work?
Shift work is any job that is done outside normal daylight hours. It doesn’t have to be overnight to qualify- for example, a gym instructor who works early mornings and evenings would qualify as a shift worker. In recent years there has been a growing awareness of the negative effects of shift work on health and well-being. These effects are probably caused to some degree by disturbances in “circadian rhythm” – which is basically the night and day chemistry of our bodies, and is closely related to light exposure. But it’s not as simple as that- the social effects of shift work are very important, leading to pressure on relationships and family life which can have an impact on our well-being. And there is also the simple practicality of what to eat when it’s 4AM and the only food available is calling to you from a vending machine.
How does shift work affect health?
- Worryingly, in 2007 the World Health Organisation classified shift work as a “possible carcinogen” or cancer causing health risk. Research suggests a link between shift work and breast cancer-and there is limited, though inconsistent evidence for links with other cancers, such as colon cancer.
- It also appears there may be a higher risk of heart disease, obesity, hypertension, and type 2 diabetes.
- Some studies show an increased risk of premature labour in pregnant women, gastrointestinal disorders and mental health problems among shift-workers.
- However, the bottom line is that more research is needed in many of these areas to confirm the associations.
- Injuries and accidents also seem to occur more frequently amongst shift workers- with an estimated increase of 15% on evening shifts and 28% on night shifts.
What can be done?
For many people, shift work is just a passing phase, for others it will be a long term way of life. Whilst the science may not yet be definite, it does appear that shift workers are more prone to quite an array of health issues. What to do about it?
- A responsible employer will try to schedule shifts to reduce the negative impact on workers- most countries have specific guidelines and laws on this.
- Taking steps to maximise physical fitness, healthy eating and maintaining a healthy weight .
- In terms of the impact on social and family life, shift workers may benefit from more proactively planning their time off, to nurture their friendships and relationships.
- If stress or other mental health issues arise they should be dealt with early, by speaking to supportive family & friends, a GP or a psychologist.
- Meditation and exercise are also proven antidotes to stress, so it’s worth building these into your week- it can be helpful to join a class, a running group or get a personal trainer, as this may keep you “accountable” and help to keep it a part of your routine.
- Given the possible increased cancer risk among shift workers, smoking should be avoided at all costs. It also makes sense for women to discuss breast cancer screening with their doctor (breast screening is offered by the state to all women over the age of 50, though it’s accessible at an earlier if desired), as well as bowel cancer screening for men and women over 50.
- Sleep is a challenge for shift workers. There are many practical ways to improve “sleep hygiene”. Sleeping tablets may be seen as a quick fix, but studies show that people who frequently take “benzos” may have a slightly higher risk of death (they also have addictive potential), so regular use is not recommended. Melatonin has more recently become popular, but it’s also not clear how effective it is, and what the long term side effects of regular use might be.
Anyone whose job involves long term shift work would be wise to have a good check up with their GP every year or two- with assessment of fasting blood sugar, blood pressure and weight measurement -and to discuss any concerns they may have regarding sleep, mental health or other health issues. Like so many things in life, when it comes to being a shift worker-being proactive is always better than being reactive!
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