HSW 64 – Low Carb and High Fat with Sports Nutritionist Steph Lowe

In today’s episode of The Healthy Shift Worker podcast we’re joined by Steph Lowe who is a Sports Nutritionist, triathlete, author and founder of The Natural Nutritionist – a hub for celebrating the importance of real food.

Steph talks to us about the importance of eating more real food – otherwise known as JERF, which encompasses more of a low carbohydrate, high fat (LCHF) style of eating and it’s associated health benefits including balancing blood sugar.

Given blood sugar dysregulation is common in those who are sleep deprived, adopting more of this “real food” approach can be key for anyone working 24/7 as it can help to mitigate some of the poor health outcomes associated with consuming high amounts of  processed sugars and carbohydrates – which let’s face it, forms a significant part of many shift worker’s diet!

In this episode you’re also going to learn why counting calories and following a low fat diet is not ideal, and how it can contribute in the decline of our mental and physical wellbeing.

Links mentioned in the podcast:

Steph’s website – The Natural Nutritionist

The Natural Nutritionist Instagram

Steph’s Build Your Plate Guideline

Do You Really Understand The Consequences of Poor Sleep?

Yesterday I was talking to a potential client, who was bit unsure and hesitant about working with me, so I decided to ask her a few questions regarding her current lifestyle habits.

Because let’s face it, our diet and lifestyle habits are often one of the firsts thing to turn pear- shaped when we begin working 24/7!

But I also I asked her this question:

“Do you really understand some of the consequences of poor sleep?  Like really understand some of the consequences?”

Like many shift workers – she didn’t.

I mean she’d certainly heard about them, but had chosen to either ignore them or had gone into “oh, that won’t happen to me mode” – like so many people who work 24/7 do.

So let’s share some of the consequences of poor and/or insufficient sleep – and how it raises your risk of developing certain health conditions:

  • Cardiovascular Disease
  • Weight Gain
  • Type 2 Diabetes
  • Cognitive Decline
  • Depleted Immune system
  • Strained Relationships … to name a few!

Not to mention, we’re more likely to become reliant on sleep medications – many of which are not designed for long term use, and can come with some nasty side-effects.

Worse still, when we haven’t had sufficient quality sleep – we’re prone to making mistakes and/or being involved in an accident when we’re tired.

Multiple studies have shown that even moderate sleep deprivation produces impairments equivalent to those of alcohol intoxication.   After 17 to 19 hours without sleep, performance is equivalent or worse than that of a blood alcohol concentration (BAC) level of 0.05 percent.  This effectively makes you a drunk driver – without having a single drop of alcohol.

So please keep this in mind the next time you decide to sign up for a double shift!

Quite simply, there isn’t one area of your life that IS NOT affected by lack of sleep.

Now if you’ve been following my work for a while, you know that your health is important to me.  Gosh, I even walked away from a career that I loved, in order to go back to “school” and learn all that I could about shift work health, so that I could then go on, and help as many people as I could.

Right now, I’m looking for a handful of people who are committed to taking care of their sleep (and health), and are prepared to do whatever it takes NOT TO become one of the “sleep deprived statistics” that I’ve shared above.

On the other hand, if you don’t care about raising your risks of developing cardiovascular disease, gaining weight, developing Type 2 Diabetes and/or having a depleted immune system – at least do it for the sake of your relationships and/or family.  I’m sure they don’t want you to become one of those statistics – even if you don’t!

And now for the good news.

I’ve just opened up limited spots for the beta launch of my ‘7 Day Better Sleep Kickstart Program’ to take people through a step-by-step process to improve their sleep – despite working 24/7.

So if you care about your health, then let’s talk.

Book your Better Sleep Strategy session with me today (it’s Free!) by Clicking Right Here – and let’s get your sleep (and health) sorted once and for all!

Audra x

P.S:  If you don’t believe me when I say that sleep affects us in this way, feel free to read the research article below as it goes into great detail of some of the short-term and long-term health consequences of poor sleep.  The reality is, we can no longer afford to ignore the importance of sleep, and how it affects our overall health and wellbeing.  If we do, it’s only a matter of time before our health begins to suffer.

 

Reference:

Medic, G, Wille, M & Hemels, M 2017, ‘Short and long-term health consequences  of sleep disruption’, Nature and Science of Sleep, vol. 9, pp. 151-161.

Healthy Shift Worker – An Oxymoron Or A Reality?

Which one do you believe to be true?

Do you believe it’s possible to be a healthy shift worker?  Because I often have people say to me that it’s a bit of an oxymoron.  That’s it not a reality.  That it’s impossible to remain healthy whilst working 24/7.

Well I’m not going to disagree entirely because let’s face it, it’s no easy feat to feel all “bright and chipper” when faced with a string of early, late or night shifts.

But I most certainly believe it’s possible to be a healthy shift worker.

Because if it wasn’t possible, then every single shift worker on the planet would be unhealthy.  They would ALL have type 2 diabetes, they would ALL be overweight, they would ALL have cardiovascular disease, they would ALL have mental health problems … you get my drift.

But this is definitely not the case.  There are plenty of people who work shiftwork, and remain healthy too.

It’s just hard.  It takes a lot of work.  Self-care, prioritising our health, and having a supportive network of friends and family around you will certainly give you an advantage.

But often it takes more than that.  Often it requires us to form a “tribe” of sorts.  As in surrounding ourselves with other like-minded people who are on a similar mission as ours – that being to work shift work, and remain healthy too.

It’s why I created the Healthy Shift Workers Facebook Group.  A place where other shift workers can come together for help, support and guidance without being judged.

And it’s ONLY for shift workers.

So if you haven’t already done so, and you’d like to become part of this tribe too, then feel free to Click Here and join over 1000 other shift workers from all around the world, and let’s work together to create a ‘healthy-shift-worker-movement’ that stretches all around the globe.

See you on the other side!

Audra x

HSW 55 – Are You “Getting By” On 5-6 Hours Of Sleep – Maybe Even Less?

Healthy Shift Worker Podcast Episode:

This week I reflect on a talk that I delivered at the Wellness Basecamp here in Brisbane last weekend titled “Are You Getting By On 5-6 Hours Of Sleep – Or Maybe Even Less?” because as shift workers we can definitely relate to running on minimal sleep due to our work hours and irregular roster patterns.

What is probably most concerning however, is that right now, according to the World Health Organisation or WHO, we’re currently living in the grips of a global sleep loss epidemic and with that comes negative consequences on our health.  In fact, as stated by the Victorian State Government here in Australia, shift workers get on average 2-3 hours less sleep than other workers which over-time is staggering.

In this episode, I discuss:

  • what happens when we’re sleep deprived
  • how much sleep do we really need
  • along with some actionable steps that you can implement into your own shift working lifestyle that’s going to help to maximize your sleep.

Links mentioned in the podcast:

How To Break Up With Your Phone 30 Day Challenge
Sleep Master Sleep Mask

HSW 45 – Shift Work Cognition with Emily Breese.

Healthy Shift Worker Podcast Episode:

Do you struggle with poor memory?  Perhaps you leave sticky notes everywhere as a reminder so that you don’t forget things?  Well if you work shift work, chances are you answered “yes” to that question and have experienced bouts of ‘forgetfulness’ thanks to your sleep deprived lifestyle.

In this episode I chat with Emily Breese, who is a PhD student from UK’s Open University, and is based in Milton Keynes, a town just outside of London, in the United Kingdom.  Emily is currently conducting a research study on some of the affects of shift work (including the disruption to our circadian rhythm, or sleep/wake cycle), and how this affects our cognitive function.

Emily is looking for shift workers to be a part this study, so if you’re interested in participating or wanting to learn more, contact Emily via the links below:

Email – emily.breese@open.ac.uk

Twitter – @emily_louise548