Do you experience gut discomfort and lack energy?
Yeah I know. It’s a bit of a silly question as most shift workers do.
This is due mostly to something called circadian misalignment, which is just a fancy way to describe eating out of sync to our natural body clock.
That being said, it’s not just about food timing.
When we’re tired we don’t always make the healthiest of food choices because let’s face it. It’s really hard to muster up the strength to whip up a culinary delight when we can barely keep our eyes open from exhaustion!
This ends up being a bit of a Catch-22 because it contributes to an even further lack of energy due to insufficient nutrients needed for energy production on a cellular level.
This leads to a disruption in the regulation of the nervous system. In other words, makes us feel even more tired, anxious and frazzled!
The good news is, I’ve got a “can’t-be-bothered-to-make-anything-fancy” smoothie recipe that is not only quick to make, but will supply your body with a wonderful assortment of nutrients to give you more zing.
The apple cider vinegar and ginger in this smoothie will also help to settle an anxious tummy.
What’s In It?
100g blueberries (preferably organic)
250ml almond milk (or milk of your choice)
1 orange – juice and zest
2cm piece of fresh ginger
1 tsp ground turmeric
1/2 tbsp raw apple cider vinegar
1 tbsp coconut oil
a pinch of freshly ground black pepper
How To Make It?
Throw everything into a blender and blitz until smooth.
Drink immediately or pop into a chilled thermos to take into work and enjoy whilst on shift.
Note: you’ll need to give the smoothie a good shake once it’s been in the fridge for a while as the coconut oil will harden slightly.
Antunes, L, Levandovski, R, Dantas, G, Gaumo, W & Hidalgo, M 2010, ‘Obesity and shift work: Chronobiological aspects’, Nutrition Research Review, vol. 23, no. 1, pp. 155-168.
Kanarek, R 1997, ‘Psychological effects of snacks and altered meal frequency’, British Journal of Nutrition, vol. 77, pp. S105-S120.
Nor, A, Norsham, J, Nur, T, Sahar, A, Srijit, D & Effendy N 2020, ‘Consequences of circadian disruption in shift workers on chrononutrition and their psychosocial well-being’, International Journal of Environmental Research and Public Health, vol. 17, no. 6, pp. 1-17.