Is there any way to cope with your diet by working three shifts?

1. General nutritional characteristics during shift work

2. Rules that everyone has to follow

3. Working first and second shifts

4. Third shift, night shift

1. General nutritional characteristics during shift work

The health and overall health of shift workers, especially those who work at night, is heavily impacted by the so-called internal clock, or biological clock. Therefore, shift workers often have to eat at times of increased insulin resistance. This is often accompanied by numerous problems, such as fatigue, insomnia, reduced exercise capacity, loss of appetite, diseases of the digestive tract or circulatory system. This regulates the inner clock of the body, otherwise known as biological insulin, which also responds to light and biorhythm.

2. Rules that everyone has to follow

It should be noted that regardless of whether a person is working shift or not, general nutritional rules must be followed: a balanced meal must be eaten before going to work; intervals between meals should be no more than 45 hours; a proportionate breakdown of meals throughout the day, according to an appropriately selected calorie balance; about 2.5 litres of water should be drunk during the day; excessive amounts of caffeine should be avoided; the last meal should be consumed about 23 hours before bedtime.

3. Working first and second shifts

The same rules apply to people who work from 8 a.m. to 4 p.m., often not feeling hungry when they get out of bed, but it is still a good idea to eat a small meal. If someone eats four times a day, the break between meals should be about four to five hours, with five meals about three to four hours, and at six to two and a half hours.

4. Third shift, night shift

You should not give up eating at night, it must be as full-fledged as it is during the day, and it must also supplement energy losses. You should also remember to keep proper breaks between meals that will not differ from those during the first and second shift. You must be careful at night not to eat too much animal fats and proteins, because the body needs more energy to digest and absorb them, and unfortunately the digestive system is working in the night mode, i.e. it has reduced functions. When you go home you should eat your meals because you have to prepare for a moment of sleep.