Night Shifts: Professional Guidance

Navigating the challenges of overnight shifts can significantly impact your health, particularly in how your body manages weight. Research indicates that night shifts can disrupt regular health routines, potentially leading to weight gain. Interestingly, this is not necessarily because night shift workers consume more food than their daytime counterparts.

The body's circadian rhythm affects its operations, including the metabolism of sugars and fats. Therefore, meal timing becomes crucial. However, there are effective strategies to manage these challenges without compromising your Roczen plan.

Managing Type 2 Diabetes

For those with Type 2 diabetes, it is essential to consult your medical team about potential medication adjustments during night shifts. Always discuss any planned changes with your clinician to ensure proper support.

Key Principles

1. Light, High-Protein Meals
   • Opt for protein-rich foods that provide longer-lasting satiety and maintain stable blood sugar levels. Prioritise consuming your main meals during the daytime, especially around your shifts.
2. Prioritise Sleep
   • Ensuring quality and sufficient sleep is critical, as poor sleep can affect blood sugar levels irrespective of diet. Reach out to your your group mentor for useful sleep hygiene tips if sleep issues arise.
3. Listen to Your Body
   • Pay attention to symptoms such as feeling unwell, irritable, or fatigued, which might indicate hunger. If you experience hunger or exhaustion, eat accordingly. Monitoring your eating habits can help identify patterns and refine your plan.
4. Be Patient
   • Adapting to night shifts can be challenging, but persistence is key. Embrace the process of finding what works best for you. Sustainable changes take time to implement effectively.

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16:8 Protocol

When applying the 16:8 protocol, consider the following examples:

Option 1:

• Main meal: 6 PM - 8 PM
• Small, high-protein meal: 12 AM - 2 AM (e.g., lentil soup, homemade four-bean salad, chicken salad with non-starchy vegetables, nuts, lean meat, 0% yoghurt).

Option 2:

• Consume your main meal during daylight hours, either before your night shift or in the morning after your shift.
• After completing night shifts, resume your recommended eating times according to your Roczen plan.

Final Tips

If you feel hungry during or after your night shift, consider increasing meal portions by:

• Adding more protein (e.g., boiled eggs, edamame beans, yoghurt, chia seed pudding).
• Adding more vegetables (e.g., broccoli, green beans) to enhance satiety.
• Adjusting meal times to find what best suits your schedule.

For further questions or concerns about your Roczen plan and night shifts, please reach out to your group mentor or clinician for additional support.

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