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People Who Work Shifts Defining Shiftwork Advantages To

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People Who Work Shifts Defining Shiftwork Advantages To How Many? • According to data from the Bureau of Labor Statistics, almost 15.5 million Americans work evening shift, night shift, rotating shifts, or A Hard Day’s Night for Weight other employer arranged irregular Watchers on the Late Shift schedules. Presented by: Kathryn K Dodrill, MA, CFCS The Ohio State University Associate Professor College of Food, Agricultural, and Environmental Sciences Department of Extension Extension Educator, Family and Consumer Sciences Washington County April 1, 2008 People Who Work Shifts Defining Shiftwork • Men work more night and rotating shifts. • Shiftwork involves working outside the • Women work more evening shifts and do normal daylight hours. That is, outside the more part-time work. hours of around 7 a.m. to 6 p.m., the time period in which many people in our society work a 7- to 8-hour shift. Society and Employer Reasons for Shiftwork Advantages to Shiftwork • Modern technology • Less politics than the day shift • Critical services • Able to spend more time with family/children • Production processes • Able to attend day classes • Higher pay due to shift differential • Services to accommodate workers • “I’m a night person.” • More useable daylight hours • Savings in childcare expenses 1 Challenges to Shiftwork Early Morning Accidents • Feel not normal • The incident at Three Mile Island nuclear plant occurred at 4:00am. • Isolated and socially neglected • The Chernobyl nuclear disaster happened in the • Hard to maintain relationships early morning hours. • 18% like shiftwork; 82% just tolerate it • The Titanic….. • The Union Carbide accident in Bhopal happened • Working at a time when bodies are not in the pre-dawn hours. functioning as well as during the day • The is a time of great vulnerability for truck • Sleep deprived drivers, railroads, miners, postal workers…even surgeons and nurses. Safety Double Check • Biologically, alertness decreases with a • Double check medication. temperature low point of 4:00am – 6:00am. • Double check your work. Our concentration is at a low ebb. • Double check verbal orders from sleepy physicians. Normal Circadian Rhythms Sleep • Humans are biologically day-oriented as a • Sleep in a dark room. species. • Built in body clocks which control • Take a warm bath prior to bed. • Desynchronization • Keep temperature cool (65-68 degrees). •Strategies • Use an conditioner. • Straight night lifestyle • Sleep in basement. • Rotating nights • Eliminate unwanted noise. • Straight 12 Hour Shifts • Naptime strategies 2 Some Problems Caused by Shiftwork Some Possible Reasons for These Problems • Biological/Physical • Too much caffeine – Chronic sleep problems • High fat snacking – Stomach disorders • Eating infrequently during the day – Chronic fatigue • Eating when digestion and other body – Link with cancer functions are slowed down – Digestive and weight problems • Eating meals in a rush • Social • Sedentary jobs Nutrition Solutions What to Eat •What to eat • Make a shopping list. • When to eat • Cook in batches. • The right food at the right time • Pack food to take to work. • How much to eat • Balance each meal. • Taper off liquids. • Drink plenty of water. • Place some crackers. When to Eat When to Eat (cont.) • Avoid eating a large meal before heading to • When you’re short on time and need a work. quick meal, frozen entrees can be a • Eat small, nutritionally balanced snacks throughout healthy pick. the shift. • Sit with someone during meal time. • Eat the largest meal of the day when you wake • Don’t be afraid to alter your diet regimen up. from others. • Eat as little as possible – and avoid fatty foods • Eat meat, fish, poultry for energy at the entirely – toward the end of your shift, as you get beginning of your shift. ready to go home to bed. 3 When to Eat (cont.) The Right Food at the Right Time • Switch to sugars and starches at the end of • Consume protein foods when it is necessary your shift. to stay awake. • Establish regular eating times. – dairy, meat, beans, nuts • Consume carbohydrate foods when it is necessary to sleep. – bread, pasta, vegetables, fruit, juice How Much to Eat How Much to Eat (cont.) GRAIN PRODUCTS VEGETABLES AND FRUIT • 1 cup of cereal flakes = fist • 1 cup of salad • 1 pancake = compact • greens = baseball • disc • ½ cup of cooked • 1 baked potato = fist • rice, pasta, or potato • 1 med. fruit = baseball • = ½ baseball • ½ cup of fresh fruit • 1 slice of bread = • = ½ baseball • cassette tape • ¼ cup of raisins = • 1 piece of cornbread • large egg • = bar of soap How Much to Eat (cont.) How Much to Eat (cont.) DAIRY AND CHEESE MEAT AND ALTERNATIVES • 1½ oz. cheese = 4 • 3 oz. meat, fish, • stacked dice or 2 • and poultry = • cheese slices • deck of cards • ½ cup of ice cream • 3 oz. grilled/baked fish = • = ½ baseball • checkbook •2 Tbsp. peanut FATS • butter = ping pong • 1 tsp. margarine or • ball • spreads = 1 dice 4 Caffeine Physical Activity/Exercise • Cut off caffeine at midnight. • Workout before work • Excessive caffeine has been found to cause • Exercise midway through the shift headaches, anxiety, nervousness, and • Aerobic exercise digestive distress. • The best time to exercise • Don’t exercise right before trying to sleep The Commute Home What Employers Can Do To Help • Drive defensively • Provide bright lights. •Air • Hire food service. • Carpool • Install refrigerator and microwave oven. • Public transportation • Offer training. • If nodding off • Consult with managers. • Plan social events. Resources • Centers for Disease Control • Cedars-Sinai Medical Center, Los Angeles, CA • MedicineNet.Com • SparkPeople.com • Ahealthyme.com • Yale New Haven Hospital •WebMD.com • Shiftworker.com • Beloit.edu • Sciencedaily.com • Health-alliance.com • Foodconsumer.org • Foxnews.com • Blue Cross Blue Shield 5 Caffeine Content of Food & Drugs Coffees Serving Size Caffeine (mg) 133 (range: 102- Coffee, generic brewed 8 oz. 200) (16 oz. = 266) Starbucks Brewed Coffee (Grande) 16 oz. 320 Einstein Bros. regular coffee 16 oz. 300 Dunkin' Donuts regular coffee 16 oz. 206 Starbucks Vanilla Latte (Grande) 16 oz. 150 93 (range: 27- Coffee, generic instant 8 oz. 173) Coffee, generic decaffeinated 8 oz. 5 (range: 3-12) Starbucks Espresso, doppio 6.5 oz. 150 Starbucks Frappuccino Blended Coffee 9.5 oz. 115 Beverages, average Starbucks Espresso, solo 1 oz. 75 Einstein Bros. Espresso 1 oz. 75 Espresso, generic 1 oz. 40 (range: 30-90) Starbucks Espresso decaffeinated 1 oz. 4 Teas Serving Size Caffeine (mg) 53 (range: 40- Tea, brewed 8 oz. 120) Starbucks Tazo Chai Tea Latte (Grande) 16 oz. 100 Snapple, Lemon (and diet version) 16 oz. 42 Snapple, Peach (and diet version) 16 oz. 42 Snapple, Raspberry (and diet version) 16 oz. 42 Arizona Iced Tea, black 16 oz. 32 Nestea 12 oz. 26 Snapple, Just Plain Unsweetened 16 oz. 18 Arizona Iced Tea, green 16 oz. 15 Snapple, Kiwi Teawi 16 oz. 10 Soft Drinks Serving Size Caffeine (mg) FDA official limit for cola and pepper soft drinks 12 oz. 71 Vault 12 oz. 71 (20 oz. = 118) Jolt Cola 12 oz. 72 Mountain Dew MDX, regular or diet 12 oz. 71 (20 oz. = 118) Coke Blak 12 oz. 69 (20 oz. = 115) Code Red, regular or diet 12 oz. 54 (20 oz. = 90) Mountain Dew, regular or diet 12 oz. 54 (20 oz. = 90) Pepsi One 12 oz. 54 (20 oz. = 90) Mello Yellow 12 oz. 53 Diet Coke 12 oz. 47 (20 oz. = 78) Diet Coke Lime 12 oz. 47 (20 oz. = 78) TAB 12 oz. 46.5 Pibb Xtra, Diet Mr. Pibb, Pibb Zero 12 oz. 41 (20 oz. = 68) Dr. Pepper 12 oz. 42 (20 oz. = 68) Dr. Pepper diet 12 oz. 44 (20 oz. = 68) Pepsi 12 oz. 38 (20 oz. = 63) Pepsi Lime, regular or diet 12 oz. 38 (20 oz. = 63) Pepsi Vanilla 12 oz. 37 Pepsi Twist 12 oz. 38 (20 oz. = 63) Pepsi Wild Cherry, regular or diet 12 oz. 38 (20 oz. = 63) Diet Pepsi 12 oz. 36 (20 oz. = 60) Pepsi Twist diet 12 oz. 36 (20 oz. = 60) Coca-Cola Classic 12 oz. 35 (20 oz. = 58) Coke Black Cherry Vanilla, regular or diet 12 oz. 35 (20 oz. = 58) Coke C2 12 oz. 35 (20 oz. = 58) Coke Cherry, regular or diet 12 oz. 35 (20 oz. = 58) Coke Lime 12 oz. 35 (20 oz. = 58) Coke Vanilla 12 oz. 35 (20 oz. = 58) Coke Zero 12 oz. 35 (20 oz. = 58) Barq's Diet Root Beer 12 oz. 23 (20 oz. = 38) Barq's Root Beer 12 oz. 23 (20 oz. = 38) 7-Up, regular or diet 12 oz. 0 Fanta, all flavors 12 oz. 0 Fresca, all flavors 12 oz. 0 Mug Root Beer, regular or diet 12 oz. 0 Sierra Mist, regular or Free 12 oz. 0 Sprite, regular or diet 12 oz. 0 Energy Drinks Serving Size Caffeine (mg) Spike Shooter 8.4 oz. 300 Cocaine 8.4 oz. 280 Monster Energy 16 oz. 160 Full Throttle 16 oz. 144 Rip It, all varieties 8 oz. 100 Enviga 12 oz. 100 Tab Energy 10.5 oz. 95 SoBe No Fear 8 oz. 83 Red Bull 8.3 oz. 80 Red Bull Sugarfree 8.3 oz. 80 Rockstar Energy Drink 8 oz. 80 SoBe Adrenaline Rush 8.3 oz. 79 Amp 8.4 oz. 74 Glaceau Vitamin Water Energy Citrus 20 oz. 50 SoBe Essential Energy, Berry or Orange 8 oz. 48 Product Serving Size Caffeine (mg) Frozen Desserts Serving Size Caffeine (mg) Ben & Jerry's Coffee Heath Bar Crunch 8 fl. oz. 84 Ben & Jerry's Coffee Flavored Ice Cream 8 fl. oz. 68 Haagen-Dazs Coffee Ice Cream 8 fl. oz. 58 Haagen-Dazs Coffee Light Ice Cream 8 fl. oz. 58 Haagen-Dazs Coffee Frozen Yogurt 8 fl. oz. 58 Haagen-Dazs Coffee & Almond Crunch Bar 8 fl. oz. 58 Starbucks Coffee Ice Cream 8 fl. oz. 50-60 Chocolates/Candies/Other Serving Size Caffeine (mg) Jolt Caffeinated Gum 1 stick 33 Hershey's Special Dark Chocolate Bar 1.45 oz.
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