Night workers are more prone to cardiovascular disease, cancer, and metabolic problems because, on average, they sleep less and worse than day workers. However, there are strategies to counteract the negative effects of night work.
Numerous scientific studies have shown that adequate sleep helps improve memory, strengthen the immune system, and keep the body in metabolic balance. However, for those who work night shifts, getting quality sleep can be a significant challenge. This condition not only compromises the quality of life but also increases the risk of developing serious diseases such as cancer, type 2 diabetes, and cardiovascular disease.
The risk of illness increases significantly for those who sleep little:
Increased risk of cancer: Several studies have shown a correlation between night work and an increased risk of developing certain types of cancer, especially breast and prostate cancer. The World Health Organization has classified night work as probably carcinogenic.
Type 2 diabetes and cardiovascular disease: Insufficient sleep can alter glucose metabolism and increase insulin resistance, conditions that predispose to type 2 diabetes. In addition, disruption of the circadian rhythm can contribute to hypertension and other cardiovascular diseases.
Metabolic and inflammatory disorders: lack of sleep can disrupt the intestinal microbiota, the set of bacteria that populate our intestines, and favor the emergence of metabolic and inflammatory diseases.
Unfortunately, night workers tend to have a worse diet than daytime workers. This happens for several reasons: the availability of healthy foods at night is often limited, and fatigue can lead to less healthy food choices, such as foods high in sugar and saturated fat.
In addition, changed lifestyles can reduce the ability to prepare balanced and nutritious meals.
The combination of poor sleep and poor nutrition creates a vicious cycle that can further exacerbate health problems. Insufficient sleep can increase cravings for high-calorie, low-nutrient foods, contributing to weight gain and an increased risk of metabolic disease.
If it’s inevitable that you’ll be working at night and getting little sleep, there are two main strategies for maintaining good health: maintaining an impeccable diet and exercising regularly.
An impeccable diet: a diet rich in vegetables, fruits, legumes, whole grains, white meat, and fish can help counteract the negative effects of poor sleep.
Avoiding ultra-processed foods, added sugars and saturated fats is essential to keep the body in balance.
Exercise: Exercise is one of the best antidotes to the damage caused by lack of sleep. Regular exercise not only improves sleep quality but also helps reduce the risk of chronic disease. Even 30 minutes of moderate activity daily can make a big difference.
Those who have to work night shifts and sleep little must take extra measures to maintain their health. Although night work can pose significant risks, a healthy diet and exercise can mitigate these effects. Despite the difficulties, staying healthy through conscious choices and healthy habits is possible. In this way, even those who work at night can maintain good well-being and reduce the risk of serious illness.
