Do you rely on caffeine to get you through your shift … whether that’s in the form of a coffee, soda or energy drink?
Perhaps you rely on two, three, or maybe even more for an energy hit to keep you going?
Whilst I’m partial to a 1/2 strength latte or mocha myself, did you know that habitual caffeine intake can contribute to malnutrition?
It does so by depleting key vitamins and minerals such as:
- Iron – a single cup of coffee can reduce iron absorption from a meal by as much as 75%!
- Calcium and Magnesium – half a cup of caffeine (50mg) depletes the body of calcium and magnesium. Larger doses deplete even more.
- Potassium – 300mg of caffeine increases potassium loss by one third.
Before I set out on this journey of studying Nutrition, I was fairly adamant (actually my husband would say stubborn), that all we really needed to be healthy was to consume a diet which encompassed a variety of whole foods, void of chemicals and pesticides.
Kind of simple really.
However as I embark on my final year of this degree, and after spending close to 2 years reading peer reviewed research studies on shift workers, I have to admit my views on this have changed – particularly if you happen to work shift work.
My reasons for this are many, some of which include the following:
- How many of us really eat healthy diets? If you work 24/7, chances are you often feel too tired to cook and prepare foods that are packed with nutritional punch. A bowl of pasta or a slice of toast can often appear on the dining table of many a shift worker who comes home after work, too tired to do anything except pop a slice of bread into the toaster or maybe boil some water if we’re lucky!
- The saying “we are what we eat” is true to a degree, but we’re also what we absorb, and for many of us, this is where shift workers are a little more vulnerable to those who work 9-5. This is because our meal times differ to the normal circadian phases of gastrointestinal functions (e.g. gastric, bile and pancreatic secretions, enzyme activity, intestinal motility, rate of absorption of nutrients, hunger and satiety hormones etc.) which often leads to malabsorption of nutrients. This malabsorption can lead to nutritional deficiencies, even if we’re eating well.
- Sleep deprivation affects our nutritional intake, digestion and absorption of foods which is why digestive problems are one of the most frequently complained conditions experienced by shift workers (20-75% vs. 10-25% of day workers). Common complaints by shift workers include changes in bowel habits (mainly constipation), whilst others include difficulties in digestion and flatulence, to more severe disorders such as irritable bowel syndrome and peptic ulcer disease.