„How to Plan a Diet During Shift Work”
David Janitzek
2026-03-23
5 min. read
75
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Shift work involves approximately 20% of working professionals in Europe, who are primarily employed in uniformed services, healthcare, social care, and certain industrial sectors. Shift work is associated with irregular working hours and the biggest challenge is to adapt one's nutrition plan to the constantly changing biological rhythm. Unfortunately, this form of employment is linked to an increased risk of obesity, overweight, cardiovascular disease, and gastrointestinal disorders. In order to decrease the likelihood of these problems occurring, which are often the result of an unhealthy diet, individual dietary recommendations should be followed.
Night shift
Sunlight is the main regulator of the so-called biological rhythm, and work during unusual hours disrupts this natural daily cycle. This is unusual for an organism that is accustomed to activity during the day and rest at night. Melatonin, the sleep hormone, also has its daily cycle. Its levels decrease under the influence of light stimuli, but increase in the evening hours and reach their peak between 2 and 3 AM. Shift work disrupts the release of melatonin, which can lead to sleep disturbances, increased appetite, weight gain, digestive problems, heartburn, inflammation of the stomach and intestinal mucosa, and esophagus. Disruptions in the hormonal system affect the entire organism, which becomes weakened and more susceptible to infections. A study by Lowden A. et al. from 2010 found that the calorie content of the diet of shift workers and those working exclusively during the day was very similar. However, among shift workers, there was an excessive consumption of saturated fatty acids, salt, simple carbohydrates, and a lack of dietary fiber, B vitamins, vitamins A and D, and minerals such as iron, zinc, and potassium. It is important to ensure a varied diet with high-quality products in the daily diet of shift workers. The diet should be rich in vegetables, fruit, whole-grain products, milk and dairy products, legumes, fish and lean meats, nuts, seeds, and plant oils in order to provide all the necessary nutrients for the proper functioning of the organism.
Work in the early hours of the morning
If your workday commences before sunrise, it is advisable to consume a warm beverage and a light snack prior to leaving home. This can be a yogurt with fruits, nuts, and cereals or a salad with chicken pieces. The body is not accustomed to consuming meals at such early hours due to hormonal regulation, specifically the release of cortisol around 6:00 a.m., which leads to a hyperglycemic reaction that does not stimulate appetite. It is also possible to divide breakfast into two parts: a warm beverage and fruits early in the morning and around 9:00 a.m. a slice of bread, cottage cheese, yogurt, dried fruits, or a salad, which is a larger snack than the previous one. An unbalanced biological rhythm encourages the consumption of products with added sugar, which can contribute to weight gain. If you have a craving for something sweet, it is better to reach for fresh fruits, which provide not only simple sugars but also vitamins, minerals, and dietary fiber.
Difficulties in falling asleep
Individuals working in shifts should avoid excessive amounts of caffeinated beverages, sweets, and spices, especially in the evening hours. Overconsumption of sugar or caffeine can lead to difficulties in falling asleep and decreased sleep quality. Moreover, consuming alcohol can cause an initial feeling of drowsiness, but ultimately disrupts sleep and leads to frequent waking up. An irregular sleep rhythm may indicate the need for using melatonin in the form of medication or supplement. The melatonin dosage and duration of use are tailored to individual requirements. Typical dosages used in therapy range from 0.5 to 5 mg. Prophylactic health measures for shift workers should include reasonable nutrition, regular physical activity, and ensuring proper sleep hygiene, which can contribute to better body functioning and a reduced risk of health problems.
Tags
Shift Work Nutrition
Circadian Rhythm Disruption
Sleep Hygiene For Shift Workers
Melatonin And Sleep Regulation
Healthy Eating For Night Shifts
Weight Management
Gut Health
Digestive Health
Fiber-Rich
Heart Health
Omega-3
Whole Foods
Insulin Sensitivity
Blood Sugar Control
Micronutrients
Inflammation
Sleep Hygiene
Hormonal Balance
Stress-reduction
Metabolic Syndrome
Sugar-free
Zinc
Antioxidants
Insulin Resistance
Hydration