Recent Research Reveals the Impact of Night Shifts on Your Heart and Ways to Protect It
Why these shifts can be detrimental to your heart and how you can take care of your heart if you cannot avoid night duty
Working night shifts or late-night shifts can take a toll on your health. Whether you’re in a corporate job or another profession, the demands of late-night or night shifts are not to be underestimated.
Heart Health Risks
A recent study published in the European Heart Journal highlighted the heightened risks faced by individuals working night shifts. Among people currently working night shifts, or working night shifts for ten or more years, or working a lifetime of three to eight night shifts a month, the risk of coronary heart disease increased by 22%, 37%, and 35%, respectively, compared to daytime workers.
These prolonged night shifts can lead to persistently high blood pressure and an increased heart rate, increasing the strain on your heart.
Our bodies operate on a natural circadian rhythm, closely tied to natural light. When night falls, a hormone called melatonin is produced in the body, helping us relax and reducing cortisol levels, which are associated with stress. This hormone is crucial for quality sleep and repairing DNA damage.
This repair process mainly occurs between 10:00 PM and 5:00 AM. If your sleep schedule is inconsistent, it can lead to elevated oxidative stress in your body, which, in turn, can increase your heart rate and lead to various health issues.
Atrial Fibrillation (AF) is another condition that often plagues night shift workers. It disrupts the normal contraction of the heart, causing it to flutter irregularly. This irregularity can lead to the formation of small clots in the heart, which may travel to different parts of the body, elevating the risk of strokes.
The research found that people who currently worked night shifts on a usual or permanent basis had a 12% increased risk of AF compared to people who only worked during the day. The risk increased to 18% after ten or more years for those who had a lifetime duration of night shifts. Among people who worked an average of three to eight night shifts a month for ten years or more, the risk of AF increased to 22% compared to daytime workers.
Other Consequences
Additionally, night shift work can raise your blood sugar levels if you’re not engaging in proper exercise, and it can contribute to increased stress levels, leading to weight gain or obesity. There’s even evidence suggesting that night shift work might increase the risk of breast cancer by 19%.
Tips for Night Shift Workers
If you’re unable to avoid night shifts, here are some strategies to protect your heart and overall health.
- Control Your Environment — Ensure your workspace is well-lit during the night to signal to your body that it’s still daytime.
- Protect Your Sleep — Communicate with friends and family about your sleeping schedule to avoid disturbances. Consider using blackout curtains in your bedroom to create a dark and quiet sleeping environment during the day.
- Diet and Hydration — Be mindful of your diet and stay well-hydrated. Avoid excessive caffeine and alcohol consumption.
- Regular Exercise — Incorporate regular exercise into your routine. Even short workouts or a brisk walk during your breaks can help improve your cardiovascular health and reduce stress.
- Maintain a Routine — Stick to a consistent schedule even on your off days. This can help regulate your body’s internal clock.
- Seek Medical Advice — If you experience health issues related to night shifts, consult a healthcare professional for guidance and regular check-ups.
Conclusion
While night shifts are sometimes unavoidable, understanding their impact on your health, particularly your heart, is crucial. By taking proactive steps, you can help safeguard your well-being while working irregular hours.
Your health should always be a top priority, regardless of your work schedule.
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