Fit Fare

I work the graveyard shift, or what I like to call “vampire hours.” Many people have no concept of how working in the wee hours of the morning can completely mess up your system. I had no concept of it until I started my current job.

So, when my migraines became more frequent, my legs stopped looking buff and I developed something I self-diagnosed as acid-reflux, I decided to do some research.

According to the National Sleep Foundation, more than 15 million Americans work the night shift. And unfortunately, people who work at night have more than sleep to worry about: They are more likely to develop stomach and heart problems, menstrual irregularities, high blood pressure, anxiety and depression. They are also at risk of gaining weight.

To say the least, I got a little nervous after reading that. So I decided if I was going to survive, I had to make some changes.

There are some simple steps you can take to maintain a healthy diet, even if your work hours don’t fall between nine and five o’clock.

1. Instead of eating three large meals, eat five or six small meals. The small meals will be easier for you to digest and will help you avoid an upset stomach. I learned this the hard way.

2. Resist the vending machines! Bring your food from home so you don’t have to resort to a candy bar or a bag of potato chips. Also, if you bring food from home, you will be less likely to skip meals.

3. And while we’re on the topic, don’t bring “vending machine” food with! Foods high in fiber and protein, not sugar, will give you the energy you need.

4. Stay hydrated. Drink water throughout your shift. I’ve found that taking a water bottle to work is the best way to stay hydrated because I have water right at my finger-tips.

5. As crazy as it sounds, avoid drinking too much caffeine. And if you can, avoid it completely. I really don’t have a choice because caffeine triggers my migraines… But irregardless, I have found it rather easy to make it through the night without a stimulant. However, if you just have to have your daily cup of coffee, avoid it during the last three hours of your shift.

6. And finally, don’t forget to fit an exercise routine into your schedule. If you work the night shift, it is best for you to work out BEFORE you go to work. I recently got a membership to gym that is open 24 hours a day and it has saved my life! I exercise for about an hour and a half before work, and it gives me more energy during my shift and helps me sleep when I get home. It may be hard to work-out when it seems like the rest of the world is sleeping, but working the night shift isn’t an excuse to skip your daily exercise.

Many of these tips may seem obvious, but you’d be surprised at how easy it is to forget basic nutrition when you find yourself sitting at a desk at 2 a.m. So, for those of you out there working “vampire hours” like me, take care of yourself and more power to you!