* Try soup-making with co-workers when planning night shift meals.

Some elements of comfort that surround a meal at home can be recreated at work.  The key is to choose hot meatloaf or chicken over a cold sandwich. Each warm mouthful provides an association with friendship, nourishment, and "home cooking." Reheated leftovers at the beginning of a shift or a steaming bowl of cereal (carbohydrates) before the end of work prior to sleeping are nourishing idea.

Helpful Hints:

* Include one daily hot meal in your menu planning and pencil it in on your calendar.

* Since nourishment and socialization go hand-in-had, sit with someone during meal time. Visiting encourages alertness, especially between 1 a.m. and 4 a.m.

America's expanding waistline has made headlines of late, with overeating being more the rule than the exception.  Among shiftworkers, weight gain is becoming a weighty problem.

Dr. Judith Wurtman, the author of  The Serotonin Solution say, "Weight gain is one of the shiftworker's most common problem.  The stress of feeling physically and mentally uncomfortable from having to adjust to a constantly changing shift provokes overeating as the brain's way of forcing the body to consume enough carbohydrates to boost the Serotonin stress-relief system." (Page 169, Serotonin Solutions) Serotonin is a neurotransmitter manufactured by the brain after ingesting food.

Dr. Wurtman suggests a 2 a.m. - 3 a.m. menu for weight conscious and alert-seeking shiftworker:

1 cup vegetable soup

2 ounces chicken or turkey

6 rice minicakes, white cheddar flavor

1 carrot

1/2 sweet red pepper

1 cup coffee

Helpful Hints:

• Eat small portions every few hours throughout the night

• Increase your exercise component for maximum diet effect.

Discipline is key word to successful shiftwork strategies.  Developing a routine around sleep, relationships and nutrition leads to positive lifestyle adjustment.  Since discipline begins here and now without fooling yourself with delay tactic, ask your self if the following nutrition/health resolutions sound familiar.

• I am trying to lose weight and will start tomorrow.
• I am trying to quit smoking and will start tomorrow.
• I am going to start exercising and will start tomorrow.
• I am going to eat less fat on the night shift and will start tomorrow night.
• I am going to start eating protein for alertness, but I'm waiting for the rest of my shift to lead the way.
• I am going to start eating carbohydrates to enhance sleep,but am afraid that I will get too sleepy to finish my meal.
• I am going to quit rewarding myself with a six pack after work and will cut back, starting tomorrow.

Discipline often works best in partnership, so don't go it alone. Encourage or cajole someone to join with you in cutting back or smoking or walking a mile daily.  Plan menus or exchange healthy food choices at work. Call a partner if you're feeling vulnerable to slipping form your new regiment of diet or exercise.

Research is limited on the impact of junk food on shiftwork. Even so, one researcher, Judith Wurtman, Ph.D., from MIT, author of Managing Your Mind and Mood Through Food, suggests that when eating for a successful, late night, work marathon, avoid sweet or starchy foods unaccompanied by protein (protein examples include meat, fish, poultry, dried beans, peanut butter) She says, "Cookies, candy, ice cream, cake, potato chips, pretzels, bread or toast with or without jam and all, I repeat, all other sweet or starch food will dramatically decrease your ability to stay awake, motivated and clear-headed."

Wurtman’s advice is worth heeding. So, if what you’re eating isn't’t providing the energy needed for the night shift, try biting into some p4rotein instead of sugar and starches

*Wurtman, Judith. Managing Your Mind and Mood Through Food (1986) P. 194.

Helpful Hints:

Don’t be afraid to alter your diet regiment from others, including that of your family

Eat meat, fish, poultry for energy at the beginning for your shift. Switch to sugars and starches at the end of your shift.

Causes

Gulping air through fast drinking of beverages causes gastric discomfort.

Excessive coffee drinking can cause irritation to the stomach lining.

Consuming gas-producing foods.

Smokers may have more gas due to inhaling more air with the drag off the cigarette.

Postponing bathroom breaks will cause gas build-up.

Alcohol (fermented products) may cause gas.

Solutions

* Eat and drink slower

* Alternate beverages

* Limit gas-producing foods

* Limit or quit smoking

* Exercise... Exercise... Exercise

* Respond to "nature calling"

* Sleep enhancements:

* Elevate the head of the bed

* Avoid food or liquids before bedtime

* Avoid cigarettes and alcohol

* Consider weight loss

The hefty amounts of antacid ingested by shiftworkers confirms research reports that changing sleep/wake cycles, can cause upsets in digestion.  Both digestion and the psycho-physiological conditions of the shiftworker are negatively impacted by shiftwork (Knauth Costa, Shiftwork Problems and Solutions, Page 103)

Nibbling is a common behavior, both on and off the shift.  Researchers find that nibbling workers most often choose simple carbohydrates like soft drinks over protein.   The increased consumption of carbohydrates and reduction of protein is most apparent among night shiftworkers.

At least one research study (Ehret-1981) suggests that establishing scheduled eating habits can benefit the shiftworker.  A regimented diet can increase the speed of adjustment and help maintain a satisfactory level of alertness and performance. 

Helpful Hint:

Experiment with food intake. Try protein (meat, fish, poultry) at the beginning of your shift, and then carbohydrates (grains, sugar) at the beginning of the same shift on another day.  Compare for alertness.