A Slice of range R
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Shifting your body for shift work YOU TURN NIGHTS INTO DAYS, AND DAYS INTO NIGHTS. FOR MANY, IT MAY BE THE MOST UNNATURAL THING ON EARTH. BUT STAYING HEALTHY AND HAPPY FOR SHIFT WORK IS POSSIBLE!—WITH THE RIGHT KNOW-HOW.
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uman beings are designed to be day-functioning. Working against natural physiology increases the risk for physical and emotional stress. It may deprive the body of its muchneeded sleep rejuvenation. Add to that the fatigue of double shifts. Others feel socially isolated because they are asleep when their loved ones or friends are away, and vice versa. Then there are the safety hazards of poor alertness when battling sleepiness and fatigue. So is this a lose-lose situation? Of course not! Almost one-fourth of today’s working population work nights, and most of them have successfully coped with shift work. Learn how, today (or in your case, tonight).
A Slice of Orange is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes-Delfin Ivan Olegario, MD
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The upside of shift work Everyone knows that shift work is stressful. So it doesn’t help to add to your stress by mulling over how “unfortunate” you are that you have to work when the whole world is asleep. This added stress will only add to your health risks, including heart disease, depression, and insomnia. Plus, if your mind is full of stress, you are more likely to reach for tobacco and alcohol.
The mindful shift worker
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he first and most important step to coping with shift work is to accept your situation in your mind, and work with it, not against it. To do this, you should views shift work as a lifestyle choice, and that being a lifestyle choice, you should make the extra effort to maintain a healthy mind and body. Do not expect the world to adjust to you—you, as a mature adult, should make the effort to adjust. This means:
• Making extra effort to live a healthy lifestyle. Minimize smoking and alco- hol. Eat healthy foods. Maintain an active life; exercise. • Make the most of the little sleep you may get. • Implement strategies to reduce fatigue and promote alertness. • Lastly, do not isolate yourself. Sur- round yourself with people you love, explain to them your condition, and gain their cooperation with your needs.
Round-the-clock fatigue busters
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4. Power nap. Fifteen minutes of sleep, just enough time to squeeze into your coffee break, is all you need to re-energize your brain. Even day time workers are encouraged to 1. Drink water. This keeps your brain power nap. hydrated and alert. The coolness of water also gives your brain that much- 5. Sniff peppermint and lemon scents. These aromatherapy scents promote needed jolt. alertness. 2. Breathe, breathe, and breathe. 6. Drink tea. It contains a mild shot of When your body is tired or caffeine, plus other brain nutrients that sleepy, your breathing becomes shallow. Because of this, more carbon help you stay alert. dioxide accumulates in your brain, and less oxygen reaches the brain. This promotes sleepiness. Counter this with several deep, diaphragm breaths every 10 minutes whenever you feel sleepy. 3. Stretch. Big muscle movements and stretches get the blood flowing, feed- ing more oxygen to the brain. Read last month’s issue of A Slice of Orange for more exercise tips. tay alert throughout your shift, and afterwards when you are on your way home, through these easy-to-do tips:
Instead, think of the glass as half-full. Ponder over the benefits of shift work, and bask in your good fortune—relax! These benefits include: 1. By working at night, you may avoid one of the worst plagues of modern society: traffic. 2. You get more quality time with your children during the times they need you most: during school recitals, family days, etc. 3. It is easier to schedule personal busi- ness such as doctor’s appointments and car tune-ups without interfering with work. 4. You escape the high-pressure atmo- sphere that prevails in the daytime.
Never underestimate the power of thinking positive. Modern science has revealed that the connection of the mind to the body is stronger than what was previously thought. At first, it may seem an effort to think positively, but the longterm health benefits of this technique is unquestionable.
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Eating for more alertness, and better sleep at home
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he syndrome experienced by shift workers is very similar to the jetlag experienced by travelers. One of the most effective technique to combat jetlag and shift work fatigue is by using dietary changes to 1) prevent sleepiness when you need to be alert; and 2) maximizing sleep during bedtime.
To prevent sleepiness at work: • Eat small meals. Large meals draw blood from the brain to the intestines. This promotes sleepiness. • Eat meals rich in proteins: fish, chicken, meats. Proteins help your brain make neurochemicals that promote alertness.
• Minimize carbohydrates, which when digested promote sleep neurochemicals in the brain. • Drink caffeinated drinks like tea, coffee or cola, but avoid these as your shift nears its end (4 hours before your bedtime). This way, your sleep at home is not disturbed. To maximize sleep at home: • Do not drink fluids 2 hours before bedtime. If you do, you may need to wake up and urinate during your sleep, and this will disturb your much-needed slumber. • Eat a relatively large, carbohydraterich meal before bedtime, to promote sleepiness. This includes some bread, rice, or oatmeal. • Avoid alcohol. It is tempting to drink alcohol to make you sleepy. But 2 to 4 hours after, your body will begin to exhibit withdrawal symptoms, such as agitation and headache. This will disturb your sleep. Keep these tips in mind, and soon enough, shift work will become as natural as day and night.
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelink-consult.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2010 ActiveLink
Benefits Made Better
ActiveLink 7/F Electra House Building 115-117 Esteban St., Legaspi Village, Makati City www.activelink-consult.com
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Be safe on the road Driving home after work may be the most dangerous part of doing shift work. You will be battling both being awake all night, and the fatigue of working 8 or 9 hours straight. Here are some tips to staying safe on your way home:
1. Nap before the drive home. 2. Drive defensively. Be always alert and aware of your surroundings: the road, other cars, pedestrian. Never drive on autopilot. 3. If you start yawning or blinking frequently, or feel a surge of tiredness, pull off the road, and nap. Or you can get out of the car and walk around until you feel more alert. 4. Adjust the temperature settings every once in a while. The change will keep you alert. 5. Drive with the window down. Listen to music. Disclaimer: This technique will not work for a very long time. Lastly, it may be best to consider not driving at all. Consider taking public transport or carpool with co-workers!
The Orange wants to he ar from you! Dying to ask us your health related questio ns? Itching to share your pe rsonal health tips? Want to sugg est topics for future issues? Feel free to contac t us. You can e-m ail our team at orange@activ elink-consult.c om.