Night work : how to eat well

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Extract from the article: Thousands of Togolese people work at night. According to a study published in the American Journal of Preventive Medicine, after 5 years of working at night, there is a significant cardiovascular impact. Maintaining a balanced diet is therefore vital

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Thousands of Togolese people work at night. According to a study published in the American Journal of Preventive Medicine, after 5 years of working at night, there is a significant cardiovascular impact. Maintaining a balanced diet is therefore vital for good health. Sandrine Zerbo, Nutritionist-Dietician, Specialist in Clinical Nutrition and Enteral and Parenteral Nutrition, gives some tips on how to adapt your diet when you're working nights.

Dinner before starting the day, breakfast before going to bed, a snack in the middle of the night: when you work shifts, the notion of a meal loses its meaning. To avoid getting lost and losing your health, adopt good eating habits.

Eat at regular times

Eating at regular times avoids disrupting your sleep patterns and putting your eating patterns out of sync.  Meals are fixed points of reference for the body, essential for regulating its internal clock.

Introducing a protein snack

Preparing your meals and snacks in advance can be a great help when you're having a long night.  A high-protein snack (dairy, chicken) with wholemeal bread or a banana helps to limit drowsiness in the second half of the night and weight gain.Above all, take your time (20 minutes) and chew thoroughly, sitting quietly.

Avoid skipping a meal before going to workStarting the day without breakfast or skipping lunch is not good for the immune system.An inadequate diet can lead to vitamin and mineral deficiencies. Eat three balanced and complete meals. This should include a larger dinner than lunch, if necessary, to prevent you feeling peckish at the end of the evening.

Ban snacking

Fatty and sugary snacks (chocolate bars, biscuits, etc.) wake you up temporarily, but cause reactive hypoglycaemia, leading to fatigue shortly after consumption. What's more, night-time snacking encourages weight gain, as this is the time when the body stores carbohydrate calories. Compensating for lack of sleep with sugary foods is also thought to encourage diabetes.

Varying legumes

Legumes, also known as pulses, are packed with nutrients: protein, B vitamins, iron and magnesium. So opt for red and white beans, pigeon peas, voandzou and soya.

Focus on diuretic fruit and vegetables

Opt for courgette, celery, cucumber, melon, watermelon, parsley, lettuce, cabbage and citrus fruit. Fruit and vegetables are rich in potassium and fibre, which contribute to elimination and diuresis.Try to give preference to fresh, seasonal fruit.

Eat a balanced breakfast in the morning

Breakfast is lighter than dinner, but it still needs to be complete and balanced to provide the body with all the nutrients it needs. Try to keep the starter, main course and dessert the same. If that doesn't work, opt for fruit, dairy products, a hot drink, wholemeal bread with butter and jam, and egg or cheese.

Stay hydrated 

A lack of water can lead to tiredness and poor concentration. Drink water regularly throughout the night. Small quantities at a time will suffice. Keep your water bottle close to you. Keeping your body well hydrated helps to eliminate toxic substances through the urine. Ideally, you should drink eight glasses of water, spread throughout the day.

Stop sweetening drinks

Coffee, tea, herbal teas: significantly reduce the amount of added sugar - from 2 or 3 lumps to 1, then ½ - and drink them plain.For tea and herbal teas, look for the least bitter varieties.Avoid fizzy drinks and soft drinksWhile they can give you a boost of energy at a moment's notice, you should avoid drinking fizzy drinks and soft drinks as much as possible, as they have harmful long-term effects on the body due to the large amounts of sugar they contain.

A healthy lifestyle

As well as eating well, night work is less harmful to your health if you adopt a healthy lifestyle. This means regular physical activity to relieve stress and relax, as well as getting enough quality sleep. A word of advice: avoid staying awake too long after a night's work. This will help you sleep better during the day. Protect yourself from noise, light and screens.

Attention

Night work does not necessarily mean poor diet.You need to have a healthy eating pattern and a balanced diet. To eat healthily when you're working nights, you need to focus on certain foods that provide the nutrients you need to get through the day. « You can choose to give priority to certain foods at breakfast, lunch or dinner, and establish good eating habits to limit fatigue and weight gain and promote good digestion. No more meals eaten at all hours, or half-meals gobbled up on the run in the middle of the night », advises Sandrine Zerbo, Nutritionist-Dietician, Specialist in Clinical Nutrition and Enteral and Parenteral Nutrition.

Abel OZIH